Workouts of the week

STRENGTH
4 sets
10 Suitcase Reverse Lunges
12-16 Single Arm Dumbbell Row (8/8)

ENDURANCE
20 min Amrap T-3
3000 mt erg 1
100 Down Up
2000 mt erg 2
50 Synchro Goblet Squat

STRENGTH
Bench Press 4 x 8

ENDURANCE
In 20 min
12 min 45 sec On 15 sec Off
A: Erg
B: Dual Dumbbell GTO
C: Sit Up
In the remaingin time
10 cals sprint alternating with a partnert

STRENGTH
Every 90 sec x 8
A: 12 Dumbbell Curl + 10 Upright Row
B: 16 Staggered Kettlebbell RDL 8/8

ENDURANCE
In 18 min
16 rounds, 1 round each
15 cals 10 American Swing
In the remaring time accumulate max mt erg

REST DAY

DETOX WORKOUT 
In Team of 3
5 K erg
After each interval, complete 10 wall Ball 5 D&U
at min 26 ; )

20 min Amrap
26 Syncro Plate Ground to Overhead
20 Box Jump Over, change every 5 reps
26 Walking lunges, max 8 reps each
20 Burpes To Plate, change every 5 reps

STRENGTH
4 sets
8 Floor Press 4
6-10 Strict K2C o Reverse Sit Up

ENDURANCE
3 Rounds 1 min rest Between
Min 1: Wall Ball
Min 2: Sumo Deadlift Hight Pull
Min 3: Row
Min 4: Hands Off Push Ups
Min 5: Alteranting V-Ups

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