Workouts of the week

STRENGTH
4 sets
10 Dual KB Front Rack Reverse Lunges alt
12 Bent Over Row

ENDURANCE
9 min
10 Down Up
10 Russian Swing
10 alt V-Ups
*add 1 rep each round

9 min
10 Goblet Reverse Lunges
10 Sit Up
10 cals
*add 1 rep each round

STRENGTH
4 sets
6-4 Weighted Pull Ups / Strict / Banded
Max Dumbbell Curl, minimo 12 reps
40 sec Tall Plank Weighted if is possible

ENDURANCE
18 min EMOM
Min 1: 3-5 Devil Press
Min 2: 9-12 cals
Min 3: 10-15 Med-Ball Sit Up

STRENGTH
3-4 sets
10 Bench Press DB o BB
10 Toes Elevated RDL KB
10 Planch Reach

ENDURANCE
15 min AMRAP T-2
300 mt erg
15 Synchro Down Up
15 Synchro KB Sumo Deadlift HP

STRENGTH
4 sets
6 Dual KB Rack Paused Squat
10 Medball Lateral Pass

ENDURANCE
3 Round For Time T2
50/40 cals
20 Synchro Plate G2O
20 Burpees to Plate
Cap time 15 min

STRENGTH
8 min Emom
6-8 Curl to Arnold Press
12 Db Lateral raise

8 min Emom
8-10 Single Leg Glute Bridge
10-15 Lying Glute Kick x side

ENDURANCE
12 min for Quality
10 Cal erg
20 Russian Swing
30 Mountain Climbers

HYBRID 

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