Workouts de la semana

STRENGTH
4 x 6-8 Seated Shoulder Press
+
3 sets
10-12 Upright Row
10-12 Partner Reverse Sit Up

METCON
15 min Amrap
10 Squat Jump
10 Dumbbell Push Press
10 Down Up
10-8 cals
*cap time 12 min

STRENGTH
3 sets x 12 Bulgarian Squat 6/6
Max Ring Row after each set

ENDURANCE
10 min Emom
1 min Dumbbell Step Up (1 dumbbell, open stand)
1 min Erg for mt

10 min Emom
1 min Alt Dumbell Snatch 22,5/15 KG
1 min Erg for mt

STRENGTH
8 Close Grip Dumbbell Bench Press
8-12 Tall Kneeling Plate Frontal Raise
4 sets
+
3 x 12-15 Seated French Press

ENDURANCE
16 min Tabata
A: Sprinter Mountain Climbers
B: Ski-Erg o Row
C: Hands Off Push Ups Burpees
D: Air Bike

STRENGTH
8 Single Arm Row x side
10 Heels Elevated Narrow Goblet Squat
3-4 sets
+
100 Side Heels Touches

ENDURANCE
For Time – T 2
2000 mt Erg o Run – 250 each
120 Walking Lunges
20 Devil Press 22,5/15 kg
*20 min cap time

STRENGTH
4 sets
8/10 Hip Thrust
Max Curl, any style
Max Banded Crunch
*rest 60 sec

ENDURANCE
18 AMRAP
15 Box Jump Step Downs 60/50 cm
12 Db Hang Power Clean alt 22,5/15 kg
9 V-Ups o Tuck Up

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