BM Program

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Coach

BMProgram

PROGRAM

OFF SEASON

BODY ARMOR

Romanian deadlift

6 x 7-5, buffer 0

15’ emom

max kettlebell push press 2x24/2x16
max kettlebell romanian deadlift 2x32/2x24 (for quality, controllare la discesa, sfiorare il pavimento)
rest

CLASS PLUS

Every 90” x 5

3 front squat 80 % + 3 box jump (arrivo a gambe tese)

Every 90” x 5

2 front squat 85% + 4 box jump (arrivo a gambe tese)

COMPETITOR

STAMINA (score A)

For time:

4 round

18 handstand push up

21 kettlebell hang snatch 2x16/2x12

CONDITIONING (score B)

For distance:

3 round

3 min on 2 min off

cal row

CORE

4 round

40” ghd face down hold

40” ghd oblique hold dx

40” ghd oblique hold sx

40” rest

CLASS

ENDURANCE

25 min amrap

400m run

70 double under [35 double under / 15 double under / 140 single under ]

20 burpee plate jump (10kg)

15 wall ball

15 med ball sit up

ENDURANCE

Stesso work out

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