BM Program

STRENGTH

Every 3 min x 5 (15 min)

• 6-8 double kettlebell push press, heavy as possible

• max unbroken strict chin up

  
  

4 superset

• 8-10 seated dumbbell Z-press

• 8-10 supinated barbell bent over row

rest 1 min tra i set

BODY ARMOR

4 superset

• 10-12 dumbbell french press

• 10-12 dumbbell curl

rest 1 min tra i set

AEROBIC CAPACITY

Every 2 min x 16 (4 round, 32 min)

• 100 double under

• 30/24 cal ski erg

• max cal air bike

• rest

Score: cal air bike

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

GYMNASTIC

8 round

• 2-4 muscle up / 5-6 ball up / 5-6 strict toes to bar

• 3-4 strict handstand push up (deficit/rialzo)

  
  

6 round

max ub toes to bar

max ub handstand push up

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

Deadlift

1 x 4 50%

1 x 4 60%

1 x 4 70%

1 x 4 80%

4 x 2 85%

STRENGTH

every 2 min x 5

5 snatch high pull, buffer 2

5 sots press

SKILL

10 min emom:

1 high pull + 1 power snatch + 1 hang power snatch

CONDITIONING

For time:

10-9-8-7-6-5-4-3-2-1 ripetizioni di...

power snatch 50/35

burpee over the bar

Time cap: 12 min