Workouts of the week

STRENGTH
Back Rack Reverse Lunges 12 Heavy reps
+
3 sets
15 Barbell Bent Over row, reverse grip, 20×2
15 Core Pulse Ups

METCON
6 min 90 sec On 30 sec Off each station
A. erg 1 (met)
B. Burpees into Reverse Lunges
C. erg 2 (met)

STRENGTH
Every 90 sec x 12
A: 12 Dumbbell RDL, 2″ pausa at knees
B: 6-8 Med-ball Hamstring Curl
C: 8-12 Plate/Crush Grip Z-Press, 2″ at top

METCON
2 Rounds For Time T-2
60 Wall Ball
60-40 cals
Cap Time 15 min

STRENGTH
Every 90 sec x 9-12
A: 3-5 Strict Chin-ups
B: 15 Upright Row
C: 15 Hammer Curl

METCON
AMRAP 17 min
18/14 cals
16 alt Dumbbell Hang Clean
14 Sit Up

STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
+
8 min
8-10 Mike Tyson Push Ups
10 Goblet Heels Elevated Squat

METCON
16 min Emom
Min 1: 12/15 Plate G2O
Min 2: erg for mt
Min 3: 10/15 Hands Off Puhs Ups
Min 4: erg for mt

STRENGTH
Hip Thrust 4 x 8
6-8 Hanging Leg Raise after each set

ENDURANCE
6 Rounds for Quality
15/12 cals
10 Heavy Russian Swing
10 Alt V-Ups

HYBRID STRENGTH & ENDURANCE
In team of 4
A.
Athlet 1-2
In 10 min alternating every rounds
6 Dumbbell Push Press
9 Dumbbell Front Squat
12 Dumbbell Deadlift

B
Athlet 3-4
In 10 min max metros erg

Score: total rounds and metros
2 min rest between