BM Program

12 min emom

40" on, 20" off

• max cal air bike

• max wall ball

• max lateral burpee box jump over

Rest 3 min

9 min emom

30" on, 30" off

• max cal air bike

• max wall ball

• max lateral burpee box jump over

Rest 3 min

6 min emom

20" on, 40" off

• max cal air bike

• max wall ball

• max lateral burpee box jump over

Back squat

kang squat

2 x 5 40% back squat

1 x 9 60%

1 x 7 65%

1 x 5 75%

1 x 3 80%

1 x 9 60%

1 x 7 65%

1 x 5 75%

1 x 3 80%

3 x 2 70% - 3130 tempo (3” eccentrica 3” concentrica)

Deadlift

Schema cluster (3+3)

Esegui 3 rep, 20-30” di pausa poi 3 rep = 1 set

recupero lungo tra i set cluster (2‘30"-3’)

3 set cluster (3+3) 80%

One leg kb RDL

4 x 8/8 buffer 2

Press

1 x 5 65%

1 x 5 75%

1 x 3 85%

al 90% completare 6 ripetizioni meno set possibile

evitare eccessivo lavoro a cedimento

BODY ARMOR

JM press

5 x 12

rest 90" tra i set

Bent over row

5 x 12, buffer 4

GYMNASTIC

20 min amrap (not for time)

Skill 1

• 1-3 ring / bar muscle up

• 1-3 pull up / weighted pull up

• 4-5 kipping/butterfly pull up/chest to bar

Skill 2

• 5m handstand walk / obstacle hsw

• pratica su handstand walk

BODY ARMOR

5 set

10 trazioni scapolari

10 reverse snow angel