BM Program

STRENGTH

Not for time:

40 crossover

10 power clean 80/55

1 min rest

40 crossover

8 power clean 90/60

1 min rest

40 crossover

6 power clean 100/70

3 min rest

20 double crossover

10 deadlift 130/92,5

1 min rest

20 double crossover

8 deadlift 140/100

1 min rest

20 double crossover

6 deadlift 150/105

CONDITIONING

28' EMOM

1. 15/12 cal bike erg

2. max wall ball

3. 15/12 cal row

4. max box jump over

Score = bjo + wb - cal perse

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

STRENGTH

Back squat

Back squat

1 x 6 60%

1 x 4 70%

1 x 2 75%

8 x 2 80% rest 90”

Back squat jump

3 x 5 50%

Deadlift

Deadlift

1 x 4 50%

1 x 4 60%

1 x 4 70%

1 x 4 80%

4 x 2 85%

Deadlift stop 1” below knee

3 x 3 75-80%

Press

1 x 6 60%

1 x 6 65%

1 x 4 70%

1 x 4 75%

1 x 4 80%

Find 4RM of the day

Weighted parallel dip

6 x 6-8, buffer 0

Bent Over Row

6 x 6, buffer 2

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

Bent Over Row

6 x 6, buffer 2

CONDITIONING

4 round

2 min on, 1 min off

Round 1

12 thruster 40/30

max double under

Round 2

10 thruster 50/35

max double under

Round 3

8 thruster 60/40

max double under

Round 4

6 thruster 70/50

max double under

4 min rest, poi…

STRENGTH

8' EMOM (no score)

max unbroken front squat 80/55

Score: double under

Scaled 1 - Master +40:

40/30 - 50/35 - 55/37,5 - 60/40

Scaled 2 - Master +45:

30/20 - 40/30 - 45/32,5 - 50/35

Rookie: ulteriori scalate