BM Program

WEIGHTLIFTING

1 push press 3 ohs

2 x 50% snatch

1 snatch balance 2 ohs

1 x 60%

1 x 70%

1 x 80%

Overhead Squat

Trovare 3 RM (da rack)

STRENGTH

Back Squat

1 x 8 60%

1 x 8 65%

4 x 8 70%

cercare massima velocità in uscita dalla buca

CONDITIONING

40' EMOM

• 15/12 cal bike erg

• max burpee pull up

• 15/12 cal ski erg

• 8 dumbbell box step over 2x22.5/2x15

Score: ripetizioni di burpee pull up

AEROBIC CAPACITY

Per chi fa anche la class

8 round

2' on, 1'45" off

max cal row

ENDURANCE

6 Round

3:00 on, 1 min off

200m run

amrap

2 dumbbell snatch sx

2 alternate overhead reverse lunge sx

2 dumbbell snatch dx

2 alternate overhead reverse lunge dx

STRENGTH

Back Squat

1 x 8 60%

1 x 8 65%

4 x 8 70%

cercare massima velocità in uscita dalla buca

STRENGTH

In 5 min,

ramping fino al 70%

11 minuti EMOM 

• Minuto 1-3: 1 Squat Snatch + 3 Overhead Squat 70%

• Minuto 4: rest

• Minuto 5-7: 1 Squat Snatch + 2 Overhead Squat 75%

• Minuto 8: rest

• Minuto 9-11: 1 Squat Snatch + 1 Overhead Squat 80%

SKILL

16 min EMOM

• 1 High Pull + 2 Hang Power Snatch + 3 Overhead Squat 3" stop in bottom

• 3-5 Strict Pull Up

CONDITIONING

Every 2’ x 5 (10 min)

7M / 4W Bar Muscle Up

max Overhead Squat 50/35