20 - 24 Luglio 2020
Lunedì
FORZASnatch: 1RM/15’
CONDITIONING
AMRAP 12’
3-6-9-12-..
Cal Row
Wall Ball (6-9 kg)
Pull up
Martedì
FORZAStrict Pull up: 1 RM + 4 x 50%/1’
CONDITIONING
FOR TIME
800-400-200 mt Run
10-20-30 Hang Power Clean (25-40 kg)
Mercoledì
FORZAPush Press: 4 x 8 (50%RM)/1’
CONDITIONING
EMOM 12’
Min 1: 10 Kb American Swing (16-24 kg)
Min 2: 8 Goblet Squat (16-24 kg)
Giovedì
FORZABack Squat: 4 x 8 (50%RM)/1’
CONDITIONING
6 RFT (cap time 12’)
10 Deadlift (25-40kg)
10 DU
10 Stand up
Venerdì
FORZABench Press: 4 x 8 (50%RM)/1’
CONDITIONING
1-2-3-4-5-6-7-8-9-10 (cap time 12')
Front Squat (25-40 kg)
Burpees
