Allenamenti della settimana

STRENGTH
Seated Barbell Shoulder Press 4 x 8/6
French Press 3 x 12/15

ENDURANCE
EMOM 15
Min 1: 12-9 cals
Min 2: 8-10 DB Push Press
Min 3: 6-10 Burpees no Jump

STRENGTH
Every 90 sec x 9
A: 12 Box Step Down Glutes Focus 6/6
B: 12 Lateral Slam Ball
C: 1 min Plank

ENDURANCE
EMOM 15
Min 1: Russian Swing
Min 2: Cals
Min 3: Box Jump Step Down
Min 4: Sit Up
Min 5: rest

STRENGTH
Narrow Strict Chin Ups 4 x Max , 2″ pausa at top
+
Every 90 sec x 6
B: 10 S. Arm Glute Bridge Floor Press/side
C: 10/15 V-Ups

ENDURANCE
For Time T-2
80 Wall Ball
75 cals
50 Down Up

STRENGTH
Barbell Bent Over Row 12-10-8-Max
Banded Barbell Curl 3 x 10

ENDURANCE
2 min On 1 min Off x 6
A. 10 Push Ups Max erg
B. 15-10 Sit Up Max Box Jump

STRENGTH
4 sets
8/10 Hip Thrust
5/10 Hanging Knee Raise

ENDURANCE
EMOM 16
Min 1: 12 Dual Dumbbell GTO
Min 2: 12 cals
Min 3: 12 Single Leg Tuck Up
Min 4: 12 cals

STRENGTH
Every 90 sec x 9
A Dumbbell Chest Press 8-12
B Heels Elevated Goblet Sqaut (Heavy)
C Bodyweight Russian Twist 30/50

ENDURANCE
2 Rounds For Time T-2
400-600 m Run
50 Wall Ball
50 Cals
50 Sprinter Mountain Climbers