Workouts de la semana

STRENGTH
Dumbbell Incline Bench Press 4 x 8
Seated French Press 3 x 12

ENDURANCE
AMRAP 15
12 Dumbbell Push Press
12/9 Cals
6 Devil Clean
12/9 cals
Rest 30 sec

STRENGTH
Barbell Romanian Deadlift 4 x 6
Feet Elevated Ring Row/Australian 3 x 10

ENDURANCE
In 15′ T-2
50 KB Sumo Deadlift High Pull
40 Cals
50 Sit Up
40 Cals
50 Air Squat
Max metros Erg

STRENGTH
Every 90 sec x 9
A: 10 Heels Elevated KB Front Squat 21X1
B: 40 MT Heavy Carry/March

ENDURANCE
EMOM 15
Min 1: 12/15 Wall Ball
Min 2: 12/15 cals
Min 3: 12/15 Burpees

STRENGTH
Single Arm Dumbbell Row 3 x 8
Curl 3 x 10 (heavy)

ENDURANCE
20 min Amrap T-2
A. 2 rounds
10 Hang DB Snatch
5 DB Box Step Up alt
B. max metros erg
*switch when Athlete A completes the 2 rounds.

STRENGTH
Every 90 sec x 6/8
A. 8/10 Hip Thrust
B. 10 Hanging Knee Raise

ENDURANCE
4 Rounds 3 Work 1 rest
A. 20-15 Burpees to Plate max cals
B. 15 American Swing 15 Sit Up Max Lunges

STRENGTH
Every 90 sec x 4
A 12 Box Step DownGlutes Focus 6/6*, 30×1
B 12 Cuban Press
C 1 min Plank

ENDURANCE
3-2-1
Max cals erg
Max BPNPU Box Jump Over
1 min rest between