Lunedì

FORZA
Strict Pull up: 4 x 60%RM/1’30’’’

CONDITIONING

FOR TIME
200-400-600 mt Run
30-20-10 Push Press (25-40 kg)

 

Martedì

FORZA
Push Press: 4 x 6+6 Double Dumbell (50%RM)/1’30’’

CONDITIONING

EMOM 15’
Min 1: 8/10 cal Row + 5 Toes to bar
Min 2: 8/10 cal Row + 5 Stand up Jump
Min 2:  8/10 cal Row + 5 V-Up

Mercoledì

FORZA
Back Squat: 4 x 8 (60%RM)/1’30’’

CONDITIONING

4 RFT (cap time 12’)
21 Wall Ball (6-9kg)
15 DU
9 DL (25-40kg)
 

Giovedì

FORZA
Bench Press: 4 x 8 (60%RM)/1’30’’

CONDITIONING

FOR TIME (cap time12’)
50 Hang Power Clean (30-50)
Every minute 5 Push up + 5 Air Squat

 

Venerdì

FORZA
Complex: 10 x (60%RM Clean)
Deadlift + Hang Power Clean + Front Squat

CONDITIONING

21-15-9 (cap time 12’)
Kb American Swing (16-24)
Burpees to Box Jump over (50-60)