Workouts de la semana

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 2 min ON 1 min Off
A. Erg for mt (bike or row)
B. Devil Press Into Reverse Lunges (light weight)

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

ENDURANCE
18 min Amrap
15 Heavy American Swing
9 cals Ski
12 Box Jump Step Down
9 cals Ski
Increase effort every 6 min

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

ENDURANCE
In Team Of 2
0-08: Max mt Erg, max 200 mt each
8-16: Max Burpees to Plate, max 10 reps each
16-24: Every min 20 sec erg sprint each

STRENGTH
A. Dumbbell Bench Press 4 x 10
B. French Press 3 x 12

ENDURANCE
20 min Emom 45 sec On 15 sec Off
Min 1: cals
Min 2: Push Press (lght weight)
Min 3: Air Squat
Min 4: rest

STRENGTH
Every 90 sec x 8
A. Sumo Lateral Squat 12
B. Dumbbbell Lateral Raise 10-12

Every 90 sec x 8
A. Single Leg Weighted Glute Bridge 16
B. Dumbbbell Curl 10-12

ENDURANCE
5 Rounds for Quality
10 Tall Plank Dumbbell Drag
12 cals
10 Dumbbell Snatch
12 cals

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