Workouts of the week

STRENGTH
Landime Squat 4 x 6-8 (30×1)
Plate Z-Press 12/8

ENDURANCE
15 min Emom
Min 1: 15/12/9 cals
Min 2: 15/12/9 Burpees
Min 3: rest

STRENGTH
4 sets
6-8 Strict Chin Ups / Negative o Banded Pull Down
6-8 Single Arm Dumbbell Row

ENDURANCE
18 min Amrap T-2
A: erg
B: 2 Rounds
8 S.A. Dumbbell Hang Power Clean
12 Wall Ball
Add 2 reps every round

STRENGTH
4 sets
8-10 Romanian Deadlift
5-10 Hanging Knee Raise

ENDURANCE
4 Rounds 1 min Work 30 sec rest
A: Med-Ball Sit Up 9/6
B: Box Jump Over
C: Erg

STRENGTH
4 sets
6-8 Bench Press o Floor Press
6-8 Goblet Reverse Lunges x side

ENDURANCE
14 min AMRAP
10 Single Arm Push Press x side
15 cals
20 Air Squat

STRENGTH
10 min Volume Accumulation
12 Lateral Raise
10 Tall Plank Drag

10 min
10 Dual KB o Dumbbell Sumo Squat
10 Single Leg Hip Thrust

ENDURANCE
12 min with a partner
10 Russian Swing
10 Plank knee to Opposite Elbow
10 cals sprint

ENDURANCE
7 Rounds – T2
10 Man Maker
20 Navy Seal Partner Sit Up
40 Cals Row
*35 min Cap Time

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