BM Program

GYMNASTIC AND WEIGHTLIFTING

2 min amrap

legless rope climb

rest 1 min

2 min amrap

front squat 70% del clean (da terra)

rest 1 min

2 min amrap

rope climb

rest 1 min

2 min amrap

front squat 80% del clean (da terra)

rest 2 min

Every 2 min x 5

4-6 L-sit pull up

1 squat clean 85-90%

rest 2 min

Every 2 min x 4

8 double dumbbell/kettlebell bent over row, buffer 2

10” bar L-sit hold

CONDITIONING 

4 round, 15 min

1’ on, 15” off x 12

• 15 ghd sit up

• 15/12 cal bike erg

• max jerk 70/50 

BODY ARMOR

4 set

8-10 double dumbbell press

12 rolling dumbbell skull crusher

rest 1 min tra i set

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

Beginner – Clean & Jerk

3 Clean Grip DL + 3 Hang Pull + 3 High Hang Power Clean + 3 Jerk Dip + Drive 3xEB 2x50%

High Hang Power Clean + Hang Squat Clean + Jerk – 3×(1+1+1) 60%

Clean & Jerk – 4×1 65%

Clean Pull – 3×3 80%

Front Squat from Ground – 3×3 65%

Advance – Clean & Jerk

3 Floating Clean Pull + 3 High-High Hang Clean + 3 Tall Jerk 3x EB 2x50%

High-High Hang Clean + Hang Squat Clean + Jerk – 3×(1+1+1) 75%

Clean & Jerk – 4×1 80%/85%

Clean Pull (3 stop) – 4×3 95%

Front Squat from Ground – 3×4 80%

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

Ghd sit up

5 x max unbroken

rest 2 min

CONDITIONING

for time:

5 round

5 power clean

15 wall ball

18 burpee over the bar

time cap: 15 min

Rx - 80/55

intermediate/master +40 - 70/50

scaled/master +45 - 60/40

STRENGTH

10 min emom

2 clean pull 100%