Workouts de la semana

STRENGTH
3 x 8 S. Arm Bulgarian Squat, 20×1 x side
+
Every 90 sec x 6
A: 8 Single Arm Bent over Row x side
B: 6 Single Arm Front Squat x side

METCON
18 min Emom
A: Row
B: Sprawler into Reverse Lunges
C: KB Dead Clean

STRENGTH
4 x 8 Dumbbell/Barbell Bench Press RIR 2
+
Every 90 sec x 6
A: 12 Romanian Deadlift (30×1)
B: 20 Alt V-Ups

METCON
For Time
5-10-15-20-15-10-5
DB Push Press (light weight)
Box Jump 50/60 cm

STRENGTH
5 RM Trap Bar Deadlift

METCON
10 Rounds for Time – T2
5 Dumbbell Power Clean (heavy)
12-15 Calorias
1 round each
+
Cash Out
100 Crunches

STRENGTH
Core Killer
Min 1: Max mt Farmer Carry AHAP
Min 2: 5/10 Med-Ball o Row Pike Up
Min 3: rest

METCON
20 min AMRAP
10 Jumping Chest to Bar Pull Ups o Australian Pull Ups
20 Burpees
30 American Swing 24/16
40 Air Squat

REST DAY

METCON
With a partner
0-5 max meters machine

5-20 min AMRAP Synchro Cindy
5 Dumbbell Hang Power Clean x side
10 Push-Ups / Sit Up
15 Air Squats

20-25 max meters machine (true sprint)

CORE FINISHER
10 min with a partner
8–10 V-Ups alternos
10–12 Plank Shoulder Taps
16–20 Russian Twists controlled