Workouts de la setmana

STRENGTH
8 Seated Shoulder Press
10 alt KB Halo
4 sets

ENDURANCE
5 Rounds
Min 1: 10 Push Press
Min 2: 15 Heavy Russian Swing
Min 3: Max Air Bike o Ski-Erg
Min 4: rest

STRENGTH
Every 90 sec x 8
A: 12 Deficit Suitcase Reverse Lunges
B: Dual Front Rack Carry / Hold (max 60 sec)

ENDURANCE
15 min AMRAP T-2
40 cals
30 Wall Ball
20 Burpees Over the Line

STRENGTH
6-8 Narrow Chin Ups
8-10 Single Arm DB Row x side

ENDURANCE
5 Rounds For Time IGYG
10 Dumbbell Hang Snatch
15 Sit Up
150/100 mt Sprint erg

ENDURANCE
5 Rounds – 3 min On 1 min Off
3 Dumbbell Clean 22.5/15 kg
6 Push Ups
9 Air Squat

CORE
12 min Emom
Min 1: 30-40 sec Feet Elevated Plank
Min 2: 4-8 Medball Pike Up
Min 3: 30 Medball Russian Twist

STRENGTH
8 Hip Thrust
12 Dumbbell Floor Press
3 sets

ENDURANCE
In 15 min T-2
500 mt erg
20 Alt Hang Dumbbell Clean 10/10
20 Alt-Vups 10/10

STRENGTH
12 min EMOM
Min 1: 4-6 Strict Pull Ups
Min 2: 10-15 Weighted Push Ups o Plank
Min 3: 10-20 Double Crunch o Tuck Hollow

ENDURANCE
Every 5 min x 4
A:
5 min 1000 mt erg
B:
2 min max Burpees to Plate
2 min max Walking lunges
1 min rest

STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up

ENDURANCE 
20 min 40 sec On 20 sec Off
1. Wall Ball
2. Row
3. D-Ball Clean o Dumbbell
4. Box Jump
5. Rest
*Score is Total Cals and reps