Workouts de la setmana

STRENGTH
Barbell RDL 4 × 10*
+
3 sets
Cross-Legged Glute Bridge 10 por lado
Alternating V-Ups 20

ENDURANCE
En 15 min T-2
2 Rounds for Time
40 Box Jumps
40 Dual Dumbbell Clean
AMRAP metros en erg

STRENGTH
Deficit Suitcase Reverse Lunges 4 × 12 (6/6)
+
EMOM 8 min
Min 1: 30 sec max Wide Ring Row
Min 2: 30 sec Goblet Wall Sit March

ENDURANCE
EMOM 15 min
Min 1: máx Down-Up to Plate
Min 2: 15-12-10 Wall Ball UB
Min 3: 30″ máx esfuerzo en el erg

STRENGTH
Seated Dumbbell Shoulder Press 4 x 8 + 1 at Failure
+
4 sets, 45 sec rest betwween
12 Sumo Squat Pulse Hamstring Curl o Nordic 3 x 12
5 Dumbbell Push Ups 5 sec pause at top

ENDURANCE
AMRAP 14′
Atleta A: AMRAP
12 Single Arm Hang Clean and Jerk
12 Golblet Reverse Lunges
Atleta B: 15-12 cals

STRENGTH
Weigthed Strict Chin Ups 4 x 3-5
+
Single Arm Bent Over Row 3 x 8 each

ENDURANCE
2 Rounds
500 m Run
25 Weighted Step Up (50 cm)
Erg 500 mt
25 V-Ups o Sit Ups

STRENGTH
4 sets
8 Hip Thrust
6-8 Bridge Walk Out
+
3 sets
30 Bodyweight Russian Twist
15 Weighted Crunch

ENDURANCE
5 Rounds for Quality
10 Dumbbell Deadlift
10 Squat to Inchwarm Walk
30 Double Unders

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