Workouts de la semana

STRENGTH
Dumbbell Incline Bench Press 10-8-5-5-5
10-15 Banded Face Pull after each set

ENDURANCE
EMOM 16
Min 1: 10-12 Dumbbell Push Press
Min 2: 12-9 Cals Erg
Min 3: 8-12 DB Reverse Lunges (Front Rack)
Min 4: 12-9 Cals Erg

STRENGTH
A. Bench Suported SLRD 3 x 6 side
B. 3 Point DB Row 3 x 8-10 side

ENDURANCE
AMRAP 12
5 Devil Clean
9-7 cals Erg
10 Alt V-Ups / Tuck Ups

STRENGTH
Every 90 sec x 9
A: 10 Heels Elevated KB Front Squat 21X1
B: Max Wide Strict Pull Ups (minimo 5)
C: Fore Arm Plank 60 sec

ENDURANCE
5 Rounds for Time
15-10 Wall Ball
12-9 American Swing
9-6 Burpees to Plate
Cap Time 15

STRENGTH
Every 90 sec x 8
A: 45-60 Sec Goblet Squat Wall Sit
B: Half Kneeling Shoulder Press /8 side

ENDURANCE
AMRAP 18
10 Box Jump Over
12 Alt Hang DB Snatch
14/11 Cal Assault Bike
16 Sit Ups

STRENGTH
(10-9) 8-6-6Hip Thrust
15 Weighted Crunch after each set

ENDURANCE
For Time 150 cals Row t-3
1 Athlet Work
1 Athlet Heavy Farmer/Bear Hug Hold
1 Athlet rest

STRENGTH
12-10-8-6 Bench Press
12 Gorilla Row after each set

ENDURANCE
In 16 min T-2
4-6-8-10 D-Ball Clean, split reps
300 mt erg after each round, split mt