31 Agosto - 4 Settembre 2020
Lunedì
FORZABench Press: 4 x 4 (70%RM)/2’
CONDITIONING
21-15-9
Front Squat (25-40kg)
Burpees hands release
Martedì
FORZAHang Power Clean: 4 x 8 (60%RM)/1’30’’
CONDITIONING
3 RFT (cap time 12’)
400 mt Run
12 Pull ups
12 Kb American Swing (16-24 kg)
Mercoledì
FORZA
Strict Pull up: 6 x 60%RM/2’
CONDITIONING
EMOM 20’
Min 1: Max effort Sit up
Min 2: Max effort Push press (25-40 kg)
Min 3: Max effort Kb Swing (16-24 kg)
Min 4: REST
Giovedì
FORZAPush Press: 4 x 4 (70%RM)/2’
CONDITIONING
AMRAP 12’
21 D.U.
15 Toes to bar
9 Deadlift (35-60kg)
Venerdì
FORZA
Back Squat: 4 x 4 (70%RM)/2’
CONDITIONING
FOR TIME
250 mt Row
25 Wall Ball (6-9 kg)
500 mt Row
50 Box Jump over (50-60 cm)
