Lunedì

FORZA
Bench Press: 6 x 6 (50%RM)/1’

CONDITIONING

FOR TIME
21-15-9
Thruster (25-40kg)
Pull up
 

Martedì

FORZA
High Hang Power Clean: 4 x 8 (50%RM)/1’

CONDITIONING

AMRAP12’
4 Burpees
8 Right arm DB Snatch (10-15)
4 Burpees Hrls
8 Left arm DB Snatch (10-15)

 

Mercoledì

FORZA
Strict Pull up: 5 x 50%RM/1’’

CONDITIONING

TABATA
4 Round (40’’-20’’)/1’
Deadlift (25-40)
D.U.
Push Press (25-40)
Sit up

 

Giovedì

FORZA
Push Press: 6 x 6 (50%RM)/1’

CONDITIONING

EMOM 12’
Min 1: 12 Box Jump over (50-60 cm)
Min 2: 10 Wall Ball (6-9 kg)
Min 3: 8 Hang Power Clean (25-40kg)

 

Venerdì

FORZA
Back Squat: 6 x 6 (50%RM)/1’

CONDITIONING

4 RFT (cap time 12’)
200 mt Run
20 Kb Swing (16-24kg)
10 Ghd Sit up