Workouts de la setmana

STRENGTH
Every 90 sec x 8
A. Glute Bridge FlooR Press 8
B. Deficit Reverse Lunges 8 x leg

ENDURANCE
In 16 min
2000 mt erg
In the remaing time Amrap IGYG
15 Air Squat
10 plate G2O
5 Down Up

REST DAY

STRENGTH
Every 90 sec x 8
A. 6-8 Romanian Deadlift
B. 8-10 Plate o Dumbbell Z-Press

ENDURANCE
16 min Emom
Min 1: Dumbbell Push Press
Min 2: Erg
Min 3: Goblet Squat
Min 4: rest

STRENGTH
Narrow Grip Pull Ups 4 x Max (minimum 8 reps)
Standing Barbell Curl 4 x 10

ENDURANCE
5 Rounds for Time IGYG
9 Dumbbell Clean
12 Sit Up
15 Cals

STRENGTH
12 min Emom
Min 1: Incline Chest Supported Row 8-10
Min 2: Cossack Squat 10-12
Min 3: rest

8 min Emom
Min 1: Max Plate Frotal Raise
Min 2: Max Glute Birdge Walk Out
Min 3: rest

ENDURANCE
14 min For Quality
8 Tall Plank Drag
10 American Swing
12 Goblet Reverse Lunges
30 sec Erg sprint

HYBRID ENDURANCE
In 20 min max distance erg*
Every 4 min perform
10 Dumbbell Thruster each

In 20 min ax distance erg
Every 4 min perform
5 Renegade Burpees each

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