Workouts de la semana

04/08 – 10/08

Lunes
Martes
Miércoles
Jueves
Viernes
Sábado

HYBRID

STRENGTH 🏋️‍♀️

Dumbbell Incline Bench Press 4 x 8 

 

PUMP💪

3 Set

12 French Press 

Max Push Ups

1 min rest

 

ENDURANCE 🔥

20 min Emom

Min 1: 12 Dumbbell Push Press 

Min 2: 12/9 Cals

Min 3: 6 Devil Press 

Min 4: 12/9 cals

HYBRID

STRENGTH 🏋️‍♀️

Barbell Romanian Deadlift 4 x 6 

 

PUMP💪

4 x 10 Feet Elevated Ring Row, 1 min rest

 

ENDURANCE 🔥

15 min Amrap T-2 

50 KB Sumo Deadlift High Pull 

50 Cals 

50 Sit Up 

50 Slam Ball 

HYBRID

STRENGTH 🏋️‍♀️

Every 90 sec x 4 

A 10 Heels Elevated KB Front Squat 21X1  

B Max Wide Strict Pull Ups UB 

C 60 Heavy Carry/March*

*hug or farmer

 

ENDURANCE 🔥

12/15 min Emom 

Min 1: 12/15 Wall Ball 

Min 2: 12/15 cals 

Min 3: 12/15 Burpees 

HYBRID

STRENGTH 🏋️‍♀️

Single Arm Dumbbell Row 4 x 8 

 

PUMP💪

3 sets

12/15 Seated Curl 

12 Seated Bent Over Delt Raiser

 

ENDURANCE 🔥

20 min Amrap T-2 

  1. 2 rounds 

10 Hang Dumbbell Snatch, change arm every round 

5 Dumbbell Box Step Up alt

  1. max metros erg 

*switch when Athlete A completes the 2 rounds.

HYBRID

STRENGTH 🏋️‍♀️

Every 90 sec x 4 

  1. 8/10 Hip Thrust 
  2. Max Hanging Knee Raise into Hollow Body Hold 

 

ENDURANCE 🔥

Every 2:30 min x 4 

  1. 20 burpees to plate max cals 

B 1  30 American Swing Sit Up max Tyson Push

B 2 40 Sit Up max Reverse Lunges 

*ves alternando B1/B2 every round 

HYBRID

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