Lunedì

FORZA
DB Shoulder to OH: 5 x 5 (50%RM)/1’30’’

CONDITIONING

AMRAP 6’
6 Pull ups
4 Cal Row
6 Alt DB Snatch (10-15kg)

.Rest 4'

AMRAP 6’
6 HSPU
4 Box Jump (60-70 cm)
6 Alt DB Clean & Jerk (10-15kg)

Martedì

CONDITIONING
3RFT
10 Front Squat (25-40kg)
20 Sit up
30 DU
10 Front Squat (25-40kg)
20 Push Up
30 DU
10 Front Squat (25-40kg)
10+10 One hand Kb Swing (16-24kg)
30 DU

 

 

Mercoledì

FORZA
EMOM 6’
8 Deadlift: (35-60kg)

CONDITIONING

21-15-9 (cap time 6')
Kb American Swing (16-24kg)
Lungees

Rest 4'

21-15-9 (cap time 6')
Goblet Squat (16-24kg)
Burpees

 

Giovedì
 

FORZA
COMPLEX 10 x (60%RM)/1'
Deadlift + Hang Power Clean + Front Squat:

CONDITIONING

FOR TIME (time cap 10’) WITH JUDGE
21-15-9
Wall Ball (6-9kg)
Push Jerk (25-40kg)
 

Venerdì

FORZA
Strict Pull Up:6 x 60%RM/1’

SKILL
Kipping Pull Ups

CONDITIONING

FOR TIME
1000 mt Row
50 Box Jump Over (50-60cm)
50 Stand up