Allenamenti della settimana

22/6 – 28/6

Lunedì
Martedì
Mercoledì
Giovedì
Venerdì
Sabato
Domenica

HYBRID

STRENGTH
Dumbbell Incline Bench Press 4 x 10
French Press 3 x 12

ENDURANCE
6 x
A: 3 min Erg
1 @ RPE 8-9 (Hard)
2 @ RPE 5-6 (Recovery)
3 @ RPE 8-9 (Hard)

B: 3’ AMRAP – Ladder by 2s
Single Arm Hang Clean & Press
Burpees
30 sec rest between

HYBRID

STRENGTH
Every 90 sec
4 3 3 2 2 2
Hang Power Snatch

METCON
5 Rounds 90″ On 90″ Off
12/9 cals
Max Power Snatch

HYBRID

STRENGTH
Dual KB Front Squat 4 x 10 (30×1)
+
EMOM 6
Medball Pike Up 5
Goblet Tall Kneeling to Standing 10

ENDURANCE
For Time T-2
50 Step Up
75 cals
100 Wall Ball, 10/15 each
cap time 14 min

HYBRID

STRENGTH
Single Arm Dumbbell Row 3 x 8 x side
+
EMOM 6
Bent Over Delt Raiser 12
Hummer Curl 15/12

ENDURANCE
EMOM 15′
Min 1: 12 Dumbbell Snatch
Min 2: 12 Box Jump
Min 3/4: max metros erg RPE 7
Min 5: rest

HYBRID

STRENGTH
Every 90 sec x 9
Single Leg Deficit Hip Thrust 10
Hanging Knee Raise 6/10
Med-Ball V-Ups 10

ENDURANCE
FOR TIME T-2
10-1
Burpees Broad Jump (100 cm)
into
2-20 cals
Cap time 15 min

HYBRID

STRENGTH
Narrow Grip Chin Ups 5 x 5
+
15/20 min Emom
Min 1: 8/10 Dumbbell Floor Press
Min 2: 40 sec Max Push Ups Shoulder Tap
Min 3: rest
Min 4: 10/12 Sumo Squat Pulse
Min 5: 40 sec Weighted Wall Sit

ENDURANCE
12 min
1′ ON 30″min OFF
Erg
Shuttle Run

HYROX