07 - 11 Settembre 2020
Lunedì
FORZABack Squat: 4 x 3 (80%RM)/2’
CONDITIONING
3 RFT (cap time 12’)
10 Lunge Double Dumbell (10-15)
200 mt
30 D.U.
Martedì
FORZABench Press: 4 x 3 (80%RM)/2’
CONDITIONING
21-15-9
Pull up
Deadlift (35-60kg)
Mercoledì
FORZA
Hang Power Snatch: 4 x 8 (60%RM)/1’30’’
CONDITIONING
FOR TIME (cap time 12’)
1 to 10
Wall Ball (6-9kg)
Power Clean (30-50kg)
Giovedì
FORZAStrict Pull up: 4 x 70%RM/2’
CONDITIONING
Tabata 4 Round (40’’-20’’)/1’
Kb Swing (16-24)
Sit up
Air Squat
Burpees
Venerdì
FORZA
Push Press: 4 x 3 (80%RM)/2’
CONDITIONING
AMRAP 12’
3 Front Squat (25-40kg)
5 Push up
7 Box Jump (60-70 cm)
9 Toes to bar
