Workouts of the week

STRENGTH
Barbell Shoulder Press 5 x 5
Half Kneeling KB Windmill 3 x 6/6

ENDURANCE
AMRAP 16
9 Hands Off Push Ups
12 Reverse Lunges
12 Russian Swing (Heavy)
Every 3 round run/erg 150/100 mt start with run

STRENGTH
Trap Bar o Barbell Deadlift 4 x 8

ENDURANCE
3 Rounds I 90″ On 30″ Off
A: Box Jump Over
B: cals for erg
C: Max Forearm Plank Hold into Max Sit Up

STRENGTH
Front Rack Deficit Split Squat 4 x 12, 6/6
After each sets 10-12 KB/DB Drag

ENDURANCE
3 Rounds For Time T-2
30 Burpees no Push Ups Broad Jump
30 cals Erg
30 Wall Ball
18 min cap time

STRENGTH
Incline Row 4 x 6/8
Seated Curl 3 x 12 + Max Banded Pull Apart

ENDURANCE
Tabata
A. Hang DB Clean alt
B. Erg
C. Slam Ball
D. V-Ups
1 min rest and rotate

STRENGTH
4 x 6 Step Down Glutes Focus x side
+
8 min Emom 40 sec On 20 sec Rest
Min 1: Glute Bridge Walk Out
Min 2: Russian Swing (heavy/squeeze glutes)

ENDURANCE
For Time T-2, relay style
10-15-20-20-15-10
Cals Erg
15/12 Air Squat after each Round
cap time 14 min

STRENGTH
12 min Emom
Min 1: 12 Dumbbebll RDL
Min 2: 10 V-Ups
Min 3: rest

12 min Emom
Min 1: 10/12 Bent Over Dumbbell Row
Min 2: 40 sec Holllow Hold
Min 3: rest

ENDURANCE
Erg for mt T-2
1-2-3-2-1 min erg
Cap Time: 22 min