Workouts of the week

STRENGTH
Barbell Romanian Deadlift 4 x 6
Barbell Upright Row 3-4 x 12

ENDURANCE
3 Rounds For Time
16-14 cals
16 DB Reverse Lunges
16 Sit Up
*cap time 10 min

STRENGTH
Dumbbell Incline Bench Press 4 x 8
+
Every 90 sec x 6/8
A. 10 Seated Triceps Extension x side
B. 10 Weighted Plank Rotation x side

ENDURANCE
12 min 40 sec On 20 sec Off
A. Machine (choose one)
B. Sprinter Mountain Climbers / Side Kick Throw
C. Tall Kneeling Slam ball

STRENGTH
Single Arm Dumbbell Row 4 x 8
+
15-12-Max
Dumbbell Curl
Plate Frontal Raise, slow and controlled

ENDURANCE
15 min Amrap T-2, relay style
3 D-Ball/ DB Clean (heavy)
9 Box Jump Over
12 cals

STRENGTH
Every 90 sec x 9
A. 12 Split Squat Pulse 6/6
B. 5/10 Hanging Leg Raise
C. 10-20 Plank Twist

ENDURANCE
2 Rounds For Time T-2
1000 mt erg
60 Dumbbell Push Press
40 Hands Off Push Ups
20 V-Ups / Sit Up Synchro
Cap Time 20

STRENGTH
5 x 5 Dumbbell Chest Press
+
3/4 sets
12 Skull Crusher
15 Weighted Crunch

ENDURANCE
7 min for cals
change every 10

7 min Burpees Broad Jump
change every 5

STRENGTH
Every 90 sec x 4
A 12 Seated Shoulder Press
B 12 Ring Row o Australian Pull Ups
C 60/40 sec Hollow Hold

ENDURANCE
For Time T-3
50-40-30
Calories erg
Burpee to Target
Dumbbell Thrusters
Cap Time 20