BM Program

PROGRAM

WORKOUT OF THE DAY

COMPETITOR

CONDITIONING

For time:

Con vest da 12/9kg

30 handstand push up

40 burpee plate jump (disco da 20 kg)

GYMNASTIC

5 superset, sempre con la vest

max ub strict pull up

10 ring row

15 reverse V fly

2 min rest

CLASS

CONDITIONING

In 9 min

21-15-9 ripetizioni di

handstand push up

double plate push up (15kg uomo, 10kg donna) *

then amrap

burpee plate jump 15/10

* target: petto a terra (solo petto)

score: burpee

BODY ARMOR

10' emom

plank row*

20" dx

10" rest

20" sx

10" rest

*una mano in appoggio su un disco (15/10) e una mano su un dumbbell, alternando ad ogni intervallo

F**K THE WEAKNESS

prenotazione su open box

18:00 - 19:00

19:00 - 20:00

WEIGHTLIFTING

2 tall jerk 2 front sq 2 tall clean

3 x eb

1 power clean 1 front squat 2 jerk

1 x 50%

1 x 60%

1 x 65%

2 squat clean 2 jerk

1 x 65%

1 x 75%

1 squat clean 1 jerk

1 x 80%

2 x 85%

1 x 90%

Squat clean stop 1” above knee

2 x 3 70%

2 x 3 80%

Front squat + 2 box jump max height after each set

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 85%

1 x 1 90%