12 - 16 Ottobre 2020
Lunedì
FORZABack Squat: 6 x 6 (60%RM)/1’
CONDITIONING
3 RFT (time cap 12’)
400 mt Run
30 D.U.
20 Sit up
10 Deadlift (35-60kg)
.
Martedì
FORZABench Press: 6 x 6 (60%RM)/1’
CONDITIONING
FOR TIME (cap time 12’)
1-2-3-4-5-6-7-8-9-10
Push up
Front Squat (25-40kg)
Mercoledì
FORZA
Hang Power Snatch: 4 x 6 (60%RM)/1’
CONDITIONING
AMRAP 12’
21 Alt. DB Snatch (10-15kg)
15 Wall Ball (6-9kg)
9 Pull up
Giovedì
FORZAStrict Pull up: 5 x 60%RM/1’
CONDITIONING
5 RFT
250 mt Row
15 Ghd Sit up
10 Push Press (25-40kg)
Venerdì
FORZA
Shoulder to OH: 6 x 6 (60%RM)/1’
CONDITIONING
EMOM 15'
Min 1: 10/12 cal Row
Min 2: 10 Kb American Swing (16-24kg)
Min 3: 10 Burpees
