Workouts de la setmana

STRENGTH
Deadlift Build 5 Heavy Reps

ENDURANCE
In 15 min in Team of 2
Row 2000 mt
Then Amrap IGYG
10 Wall Ball
5 Dow Up

STRENGTH
RM Max Strict Chin Ups o Chin Over the Bar Hold
+
4 x Max Banded Wide Grip Pull Ups 8-12
3 x Max Barbell Curl

ENDURANCE
15 min Emom
Min: 9-12 Dumbbell Hang Power Clean
Min 2: 9-12 Box Jump
Min 3: 9-12 cals

STRENGTH
Every 90 sec x 6
Weighted Step Up 3 x 6 each
Single Arm Dumbbell Row 3 x 8 each

ENDURANCE
4 Rounds 40 On 20 sec Off
A: Box Jump Over
B: Erg
C: Weighted Reverse Lunges
D: Erg
E: Sit Up

STRENGTH
Bench Press Build 5 Heavy Reps

ENDURANCE
20 min E2MOM
Min 1-2: 25-30 cals erg
Min 3-4: 15-12 Push Press 15-20 American Swing

STRENGTH
Every 90 sec x 9
10 Single Leg Deficit Hip Thrust
10 Hanging Leg Raise
15-20 Weighted Crunch

ENDURANCE
8 min Erg
10 sec sprint at top every min

8 min Grinder
6 Down Up Upright Row*
8 Bent Over Row
10 Reverse Lunges (Dumbbell On Shoulders)

HYBRID WORKOUT

HYROX CONDITIONING
For Time Cap Time 20 min
30 – 20 – 10 – 20 – 30
Cal Row / Erg / Bike x 2
Wall Ball
Burpees

From min 20 For Quality
30 – 20 – 10
Reverse Lunges + Dumbbell Curl (peso livianos)
Push Ups
Vups