Workouts de la semana

STRENGTH 🏋️‍♀️
Barbell Romanian Deadlift 4 x 6

PUMP💪
4 x 12 Barbell Upright Row

ENDURANCE 🔥
A. 3 Rounds for Time
15 Burpees Broad Jump
20 Wall Ball

B. 3 Rounds
15 cals
20 Walking Lunges

STRENGTH 🏋️‍♀️
Dumbbell Incline Bench Press 4 x 8

PUMP💪
Every 90 sec x 3
A. 10 Seated Triceps Extension x side
B. 10 Weighted Plank Rotation x side

ENDURANCE 🔥
12 min 40 sec On 20 sec Off
A. Erg (row o bike)
B. Sprinter Mountain Climbers / Side Kick Throw
C. Tall Kneeling Slam ball
*revisar el nombre del movimiento

STRENGTH 🏋️‍♀️
Single Arm Dumbbell Row 4 x 8

PUMP💪
15-12-Max
Dumbbell Curl
Plate Frontal Raise, slow and controlled

ENDURANCE 🔥
15 min Amrap T-2, relay style
3 D-Ball Clean
9 Box Jump Over
12 cals

STRENGTH 🏋️‍♀️
Every 90 sec x 9-12
A. 12 Split Squat Pulse 6/6
B. 5/10 Hanging Leg Raise
C. 1 min Plank Twist

ENDURANCE 🔥
3 Rounds For Time
1000 mt erg
70 Dumbbell Push Press
50 Hands Off Push Ups
30 V-Ups
Cap time 30

STRENGTH ENDURANCE 🏋️‍♀️
Every 90 sec x 9-12
A 12 Seated Shoulder Press
B 12 Ring Row o Australian Pull Ups
C 60/40 sec Hollow Hold

ENDURANCE 🔥
For Time T-3
50-40-30-20-10
Calories erg
Burpee to Target
Dumbbell Thrusters
Tc: 25-30 min

STRENGTH 🏋️‍♀️

Every 90 sec x 4 

A 12 Box Step DownGlutes Focus 6/6

B 12 Cuban Press 

C 1 min Plank 

 

ENDURANCE 🔥

3-2-1 min of:

1. Max cals erg 
2. Max shuttle run 

1 min rest between exercices and intervalos