Workouts of the week

STRENGTH
A. Front Rack Deficit Reverse Lunges 4 x 10
B. Floor Press 3 x 10-12

ENDURANCE
2 Rounds
5 min erg for mt
5 min 10 Push Press 10 Box Jump 10 Sprinter Mountain Climbers

STRENGTH
Every 90 sec x 8
A. Bench Single Arm Row 6-8
B. 40-50 mt Singe Arm Farme Carry AHAP

ENDURANCE
For Time
42-30-18
Hang Dumbbell Power Clean
Cals Erg

STRENGTH
A. Romanian Deadlift 4 x 8, 30×1 tempo
B. Dumbbell Shrug + Banded Pull Apart 12

ENDURANCE
In 20 min T-2
8 min Emom
20 sec Erg Sprint
into
12 min Amrap IGYG (T-2)
10 Renegade Row
10 cals

STRENGTH
A. DB Seated Shoulder Press 5 x 8, paused at top
B 1. Tall Plank Dumbbell Drag 10-12 x 3-4
B 2. Weighted Kneeling to Standing 10-12 x 3-4

ENDURANCE
18 min Amrap
200 mt erg
2 Rounds
15 Wall Ball
10 V-Ups

STRENGTH
Every 90 sec x 8
A. Seated Frenc Press 12
B. Dumbbbell Lateral Raise 10-12

Every 90 sec x 8
A. Single Leg Crossed Leg Glute Bridge 6
B. Dumbbell Curl 10-12

ENDURANCE
Every 4 min x 4 alternating
A. Amrap
10 Deficit Reverse Lunges
8 Australian Pull Ups
B. Amrap
10 cals
10 Strict Curl into press

HYBRID ENDURANCE
In Team of 3

A. Build 5 Heavy Reps of Bench Press in 15 min
Every athlet must do minimum 3 attempts
Score: result of the weight of every athlete

B. Accumulate max mt Erg in 12 min
Max 150 mt on erg
Score: total mt accumulated

C. Amrap 10 min
6 Alt Syncro Dumbbell Snatch
6 Goblet Squat
6 Syncro Burpees to Plate
Score: Rounds & Reps
Add 2 reps each round

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