10 - 14 Agosto 2020
Lunedì
FORZAPush Press: (Double Dumbell) 4 x 8 (50%RM)/1’
CONDITIONING
2 round of
EMOM: 10 Deadlift (25-40kg) + 10 DU
E2MOM: 10 Deadlift (25-40kg) + 10 DU + 10 Push Press
E3MOM: 10 Deadlift (25-40kg) + 10 DU + 10 Push Press + 10 Cal Row
Martedì
FORZABack Squat: (3’’-2’’-1’’) 4 x 6 (50%RM)/1’30’’
CONDITIONING
4 RFT (cap time 12’)
250 mt Row
12 Wall Ball (6-9 kg)
6 HSPU
Mercoledì
FORZABench Press: (3’’-2’’-1’’) 4 x 6 (50%RM)/1’30’’
CONDITIONING
FOR TIME (cap time12’)
1-2-3-4-5-6-7-8-9-10
Deadlift (35-60kg)
Burpees over the bar
Giovedì
FORZAHigh Hang Power Clean: 6 x 6 (50%RM)/1’
CONDITIONING
AMRAP 4’
3 Box Jump (50-60cm)
6 Sit up
9 Kb Swing (16-24 kg)
Rest 1’
AMRAP 4’
3 Box Jump (60-70 cm)
6 Stand up
9 Kb American Swing
Venerdì
FORZAStrict Pull up:
EMOM 6’ 50%RM
CONDITIONING
Tabata 8 Round (20’’-10’’)/1’
Russian Twist (10-15)
Oh Lunge (10-15)
Tuck Up
Air Squat
