Lunedì

FORZA
Strict Pull up: 2 x 90%RM/2’

CONDITIONING

Tabata 4 Round (40’’-20’’)/1’

- Air Squat
- Kb American Swing (16-24)
- Lungees
- Alt. DB C&J (10-15)

 

Martedì

FORZA
Shoulder to OH: 1RM

CONDITIONING

E2MOM 14’
200 mt Run + 8 Pull up

 

Mercoledì

FORZA
Back Squat: 1RM

CONDITIONING

4 RFT (cap time 12’)

21 Alt. DB Snatch (10-15kg)
15 Sit up
9 Wall Ball (6-9kg)

 

Giovedì

FORZA
Bench Press: 1RM

CONDITIONING

FOR TIME (cap time 12')
1 to 10
Front Squat (25-40kg)
Burpees over the bar

 

Venerdì

FORZA
Clean: 1RM

CONDITIONING

AMRAP 12’
10 Deadlift (30-50kg)
10 D.U.
10 Box Jump (50-60kg)