Workouts of the week

STRENGTH
Barbell Shoulder Press 4 x 6
+
3 sets
Max Banded Triceps Extension
10 Tall Plank Shoulder Tap

ENDURANCE
AMRAP 15
Atleta A: Max erg RPE 7
Atleta B:
10 Single Arm Push Press x side
10 Goblet Squat
10 Sit Up

STRENGTH
Barbell Romanian Deadlift 4 x 8
Wide Pull Ups 12-10-8 Wide Pull Ups

ENDURANCE
2 Rounds For Time T-2
40 Russian Swing 32/24
40 calorias
40 Devil Slam Ball o Down Up
Cap time 14 min

STRENGTH
Deficit Split Squat 3 x 12
+
EMOM 8
Min 1: 10 Dumbbell Sumo Pulse Squat
Min 2: 30 Russian Slam

ENDURANCE
AMRAP 6 x 90 On 30 Off
A. Box Jump Step Over
B. Row o Ski
C. Down Up into Reverse Lunges

STRENGTH
Incline Row 3 x 12
Seated Curl 3 x 12

ENDURANCE
AMRAP 18 T-2
3 Dual DB Clean
6 Wall Ball
9 cals ski
Cap time 18 min

STRENGTH
Single Leg Deficit Hip Thrust 10
Hanging Knee Raise 5-10
3 sets

ENDURANCE
3 Rounds
Min 1: 12/10 cals
Min 2: 12/10 Hanging Dumbbell Snatch
Min 3: 12/10 cals
Min 4: 12/10 Alt V-Ups
Min: rest

STRENGTH
12 mim Emom
Min 1: Australian Pull Ups o Ring Row
Min 2: Glute Bridge Floor Press
Min 3: Goblet Wall Sit

ENDURANCE
AMRAP 15′ T-3
50 Syncro Air Squat
50 Dumbbell Power Clean
50 Burpees