BM Program

WEIGHTLIFTING

3 min emom

2 snatch 70%

Rest 2 min

Every 45" x 4

1 snatch as heavy as possible

Rest 2 min

Every 30" x 6

1 snatch as heavy as possible

STRENGTH

Back squat

1 x 9 60%

1 x 7 65%

1 x 5 75%

1 x 3 80%

1 x 9 60%

1 x 7 65%

1 x 5 75%

1 x 3 80%

CONDITIONING

15 min emom

• 15/9 cal ski erg

• 10 box step up 2x22,5/2x15

• max ring muscle up

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

AEROBIC CAPACITY

Per chi fa anche la class

12 min emom

40" on, 20" off

• max cal air bike

• max wall ball

• max lateral burpee box jump over

Rest 3 min

9 min emom

30" on, 30" off

• max cal air bike

• max wall ball

• max lateral burpee box jump over

Rest 3 min

6 min emom

20" on, 40" off

• max cal air bike

• max wall ball

• max lateral burpee box jump over

ENDURANCE

30 min amrap

2 wall walk

16 alternate kettlebell clean 24/16

12/9 cal air bike

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

6 min amrap

ring/bar muscle up

CONDITIONING

Team wod

25 min amrap

18/12 power clean 80/55, I go you go

18/12 strict handstand push up, I go you go

700/500m row

Int/M45 - 70/50, handstand push up

Scaled 1 - 50/35, scaled handstand push up (disco da 10/15)

Scaled 2 - <50/35, double dumbbell press