BM Program

STRENGTH

Deadlift

Every 90” x 5

5 deadlift 70%

8-12 heavy russian swing 2x24/2x16

Every 90” x 5

3 deadlift 75%

8-12 heavy russian swing 2x24/2x16

Press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

CONDITIONING

8 round (24 min)

40” max cal row

20” rest

40” max cal air bike

80” rest

Score: somma complessiva delle calorie

Provare a tenere un passo superiore a quello del wod simile di settimana scorsa

Prenotazione su open box

18:00 - 19:00

19:00 - 20:00

20:00 - 21:00

WEIGHTLIFTING

Beginner - Snatch

2 Tall Muscle Snatch + 2 Overhead Squat

3 x EB

2 Hang Power Snatch + 2 Overhead Squat

3 x 45%

Hang Squat Snatch

3 x 2 50%

Squat Snatch

3 x 2 60%

3 x 1 65%

3 x 1 70%

Snatch Pull

3 x 3 75%

Advance - Snatch

2 Hang Muscle Snatch + 2 Pause Overhead Squat + 2 Snatch Balance

3 x EB

Squat Snatch + Pause Overhead Squat (3")

2 x 1+1 65%

2 x 1+1 70%

4 x 1+1 75%

Tempo Squat Snatch (Tempo DL)

3 x 1 80%

2 Snatch Pull + 1 Floating Snatch DL

3 x 85%

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

Press

1 x 8 60%

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 8 65%

1 x 6 75%

1 x 4 80%

1 x 2 85%

GYMNASTIC

6 min emom

3-5 strict toes to bar

CONDITIONING

For time:

14-12-10-8-6-4-2

chest to bar

dumbbell hang squat clean 25/17,5

Time cap: 12 min

BODY ARMOR

6 min amrap

crush grip dumbbell curl