Workouts de la semana

STRENGTH
Barbell Shoulder Press 5 x 5
After each set 10-20 Plank KB Reach

ENDURANCE
From 0:00 to 8
200 mt erg
8 American Swing
Add 1 reps every round

From 8 to 16
200 mt Run
8 Hands Off Down Up
Add 2 reps every round

STRENGTH
Barbell SLRDL 4 x 6
Max Strict Chin Ups, 3 sec pause @ top x 3

ENDURANCE
3 Rounds for Time T-2
40 cals
30 alt V-Ups
20 D-Ball / DB Clean
Cap time 18 min

STRENGTH
Deficit DB Split Squat 3 x 12
+
Every 90 sec x 6
A: Wall Sit 40/60″
B: Heavy Carry 30/40 mt any style

ENDURANCE
6 x 90 sec On 30 sec Off
A: Erg
B: Wall Ball / BPNPU Broad Jump alternating

STRENGTH
Incline Row 4 x 8
+
3 sets
Seated Curl 12
Tall Plank Drag 10/12

ENDURANCE
For Time
21-15-9
Hang DB Snatch
V-Ups
Cals

STRENGTH
Step Down 4 x 6 (Glutes Focus)
+
EMOM 6′ (40 sec On 20 sec Rest)
Min 1: Glute bridge Hold
Min 2: Squat Into Inchwarm Walk Out

ENDURANCE
In 12 minutes
10-15-20-15-10-5… etc
Cals Erg
Wall Ball

ENDURANCE
3 Rounds
Min 1-2: 400/500 mt erg
Min 3-4: 10/15 DB Floor Press 10/15 RDL

AMRAP 15
10 Burpees to Plate
10 cals
10 Hang DB Snatch alt
10 cals
200 mt run