Workouts of the week

STRENGTH
4 x 8 Dumbbell Bench Press AHAP
+
Every 90 sec x 6
A: 12 Romanian Deadlift (30×1)
B: 15 Double Crunch

METCON
12 min Amrap
6 Hang Devil Press 22.5/15 kg
12 Box Jump Step Down
12 Alt V-Ups

STRENGTH
3 x 8 Goblet Bulgarian Squat, 20×1 x side
+
Every 90 sec x 6
A: 8 3Point Dumbbell Row x side
B: 10 Narrow Squat Heeles Elevated

METCON
15 min Emom
Min 1: 12-15 cals
Min 2: 15 Air Squat
Min 3: 30/40 Double Unders

STRENGTH
5 RM Trap Bar Deadlift

METCON
10 Rounds for Time – T2
5 Dumbbell Power Clean (heavy)
12-15 Calorias
1 round each
+
Cash Out
100 Crunches

STRENGTH
12 min Emom
Min 1: 6-8 Dual KB Rack Paused Squat
Min 2: max time Chin Over the Bar Hold
Min 3: rest

METCON
20 min – 40 sec On 20 sec Off
Min 1: Ski Erg
Min 2: Slam Ball
Min 3: Bike o Row
Min 4: Down Up into Reverse Lunges

STRENGTH
10 Deficit Sumo Squat, 30×1
8-12 Seated Curl into Press
15 Banded Crunch
4 sets

METCON
For Quality
21-15-9
American Swing 32/24 kg
Hands Off Push Ups
200 mt run o erg after each set
*chest on the ground

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