BM Program

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Coach

BMProgram

PROGRAM

PRE SEASON

Back squat stop 1” bottom

1 x 5 60% 1 x 5 70% Find 5RM

- 10% 3 x 3

IN SEASON

Back squat stop 1” bottom

1 x 5 60% 1 x 5 70% Find 5RM

- 10% 3 x 3

COMPETITOR

A) For time:

40/30 ring muscle up

B) For time:

400-600-800-1000-800-600-400 m row

Rest 1:30 min tra i set

CLASS

WARM UP & SKILLS

6 min emom, 40" on 20" off

odd: prayer squat

even: work on handstand free standing (a muro) / handstand / 2 wall walk

STRENGTH & GYMNASTIC

Rx Scaled

4 min amrap (score A)

back squat 90/60* 60/40

*score minimo 12 rep

4 min amrap (score B)

handstand walk walking push up

CONDITIONING: Karen (score C)

For time

150 wall ball

Time cap: 10 min

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