BM Program

WORKOUT OF THE DAY

COMPETITOR (1)

Team x3

In 21 min

3 round

15 synchro toes to bar (A+B)

meanwile: 15/12 cal row (C)

15 synchro toes to bar (B+C)

meanwile: 15/12 cal row (A)

15 synchro toes to bar (C+A)

meanwile: 15/12 cal row (B)

Then amrap*

cal air bike (A)

ring dip (B)

rest (C)

cal air bike (B)

ring dip (C)

rest (A)

cal air bike (C)

ring dip (A)

rest (B)

*set liberi, si possono fare quante ripetizioni si vole ma i cambi sono vincolati come scritto (es: B+C non possono lavorare in I go you go agli anelli mentre A lavora alla bike.

Score: ripetizioni di ring dip + cal bike

Team x2

In 21 min

3 round

15 synchro toes to bar

15/12 cal row (A)

meanwile 12/9 cal bike (B)

15 synchro toes to bar

15/12 cal row (B)

meanwile 12/9 cal bike (A)

Then amrap

cal air bike (A)

ring dip (B)

cal air bike (B)

ring dip (A)

Score: ripetizioni di ring dip + cal bike

Individual

In 21 min

6 round

15 toes to bar

15/12 cal row

Then amrap

10/8 cal air bike

8/6 ring dip

Score: round + rep/cal

CLASS (c2)

STRENGTH

In 12 min

8 x 3-5 strict chest to bar

SKILL

12 min emom

odd: chest to bar progression (butterfly/kipping)

even: pistol squat progression

CONDITIONING

12 min amrap

12 chest to bar

18 alternate pistol squat