Workouts of the week

STRENGTH
Barbell Romanian Deadlift 4 x 8
Wide Pull Ups 12-10-8, 2″ pause chin over the bar

ENDURANCE
6 x 2′ On 30″ Off
A. 15 Russian Swing Max cals
B. 10 Devil Slam Ball Max Shuttle Run

STRENGTH
Seated Barbell Shoulder Press 4 x 6
Diamond Push Ups 3 x Max, 1 set every 90 sec

ENDURANCE
EMOM 18 min (3 rounds)
Min 1: 15 Push Press Wall Ball
Min 2: erg for mt
Min 3: 15 Down Up
Min 4: erg for mt
Min 5: 10 Goblet Squat
Min 6: erg

STRENGTH
4 sets
Incline Row 12
Tall Kneeling Hammer Curl 15-12-9-6

ENDURANCE
For Time T-2
50 D-Ball Over the Shoulder / Dual DB Clean
100/80 cals
Clean: change every 5 reps
Cals: 0-60 change every 15, from 60 to 100 every 10 cals

STRENGTH
Deficit Split Squat 3 x 12
+
3 sets
Deficit Glute Bridge 10 x side
Body Weight Russian Twist 30

ENDURANCE
In 15 min T-2
10-1 Box Jump Over YGYG
AMRAP cals, change every 10

STRENGTH
Every 90 sec x 9
Chest Fly 12/10
Skull Crusher 15/12
Weighted Crunch 15

ENDURANCE
For Quality 14′
6 Wide Tyson Push Ups (focus on chest)
9 Hang Dumbbell Clean
12/9 calorias (ski / any bike / row)

ENDURANCE
Round 1/2 T-2
120 cals
120 DB Front Squat
120 DB Deadlift
*15 reps each max

Round 3/4
120 cals
120 DB Push Press
120 DB Floor Press
*15 reps each max