Allenamenti della settimana

STRENGTH
Every 90 sec x 8
A: 12 Dumbbell RDL, 2″ pausa at knees
B: 8-10 Bridge Walk Out
+
3 x Max Crush Grip Z-Press

METCON
AMRAP 15 min T-2
40 Hang Power Clean
30 Cals
20 Alt V-Ups
10 Burpees

STRENGTH
Back Rack Reverse Lunges 4 x 12
+
3 sets
12 Barbell Bent Over Row, rev grip
20 alt leg V-Ups

METCON
5 min Amrap x 3 (15 min)
1 min: Max Med-Ball Hug Step Up
1 min: Max erg
1 min: Max Air Squat
1 min: Max erg
1 min: rest

STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
+
Emom 8 min
Min 1: Max Dumbbell Mike Tyson Push Ups
Min 2: Weigthed Wall Sit

METCON
3 min On 1 min Off
A.
10-8 Dumbbell Push Press (light weight)
10-8 Bent Over Row
10-8 Anchored Sit Up
B.
Amrap machine for cals

STRENGTH
Every 90 sec x 9
A: 5 Strict Chin-ups
B: 10 Gorilla Row
C: 15 Banded Curl

METCON
Every 3 min x 4
A. Run 500/400 mt
B. 40-30 Dumbbell Snatch
C: Erg 500/400 mt
D: 40-30 Burpees

STRENGTH
3 sets
8-10 Dumbbell Chest Fly
8-10 Standing Dumbbell laterail Raise
+
Tabata
Tall Plank Shoulder Tap
Hollow Hold

METCON
15 min Emom 45 sec On 15 sec Off
Min 1 erg
Min 2 Inchwarm Push Ups into Squat
Min 3 erg
Min 4 Reverse Lunges

METCON
2 Rounds T-2
Every 10 min coplleat eeach station (30 min tot)
A.
1000 mt Row (250/200 each)
60 Dumbbell Snatch

B.
1000 mt run (250/200 each)
120 Wall Ball

C.
50 Box Jump Step Down
50 Sit Up
50 Tall Kneeling Slam Ball
50 Box Jump Step Down