BM Program

STRENGTH

Back squat

back squat volume training

1 x 8 50%

8 x 8 60%

Rest 2 min tra i set

CONDITIONING

4 set (32 min):

2 min amrap

cal ski erg

2 min amrap

12 wall ball

8 lateral burpee box jump over

2 min amrap

shuttle run 6m+6m*

Rest 2 min tra i set (6 on, 2 off)

Score: peggior risultato per ogni singolo blocco

*1 shuttle run = 12m

CONDITIONING

Team Wod

X2: Relay mode, un round a testa

X3: A + B (sempre in synchro) in relay mode (un round) con C (sempre individual)

For time:

5 round

3m/2w muscle up

7 burpee box jump over

5 round

9 pull up

14 box jump

4 round

3m/2w muscle up

7 burpee box jump over

4 round

9 pull up

14 box jump

3 round

3m/2w muscle up

7 burpee box jump over

3 round

9 pull up

14 box jump

2 round

3m/2w muscle up

7 burpee box jump over

2 round

9 pull up

14 box jump

1 round

3m/2w muscle up

7 burpee box jump over

1 round

9 pull up

14 box jump

Time cap: 30 min

scaling option:

1 bar muscle up = 2 chest to bar / 3 pull up