Workouts de la semana

STRENGTH
A. Romanian Deadlift 4 x 8, 30×1 tempo
B. Dumbbell Shrug + Banded Pull Apart 12

ENDURANCE
Every 6 min x 3
30 American Swing
20 cals erg
15 Burpees to Plate
0–6: smooth
6–12: uncomfortable
12–18: push

STRENGTH
A. Shoulder Press 4 x 8, paused at top
B 1. Goblet Cyclist Squat 4 x 8, paused at bottom
B 2. 1 min Forearm Plank

ENDURANCE
18 min Amrap
300 m Erg (bike o row)
10 Devil Press
20 Reverse Lunges (DB in goblet o suitcase)

STRENGTH
A. Front Rack Reverse Lunges 4 x 10
B. French Press 3 x 12

ENDURANCE
For Time in Team of 2
80 Air Squat
120 cals
80 Air Squat
100-120 Dual Dumbbell Snatch (light weight)

STRENGTH
Every 90 sec x 8
A. 8 Strict Chin Ups, 2 sec pause at top
B. 40 sec Weighted March

ENDURANCE
10 min In the top of every minute
20 sec Erg Sprint, all out

rest 1 min

11 min Amrap
12 Alterantign Single Arm Dumbbell C&J
8 Box Jump
6 V-Ups

STRENGTH
Every 90 sec x 8
A. Staggered RDL 12
B. Dumbbell Lateral Raise 10-12

Every 90 sec x 8
A. Single Leg Hip Thrust 6
B. Dumbbell Curl 10-12

ENDURANCE
16 min Emom
Min 1: 10 Tyson Push Ups / Alt V-Ups
Min 2: 10 Dumbbell RDL / Bent Over Row
Min 3; 12-14 cals
Min 4: 12-14 cals
RPE 6-7

HYBRID ENDURANCE
12 min
Atleta A: 300 m Row
Atleta B: 300 m Bike
Atleta C: 20 DB Bent Over Row

In 12 min
1200 m Run o 2000 m Bike (200 m / 400 m cada uno, obligatorio)
100 Reverse Lunges (BW o 1 DB compartida)
80 Burpees (sin push-up)
60 DB Snatch (ligero, alterno)

12’ total
Every 3 min x 4
1 min Max cals erg (quien quiera)
1 min Max D-Ball Bear Hug Hold (turnos libres)
1 min Rest / animar / cambiar

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