#workoutclub
Workouts of the Week 20.01 / 26.01
CROSSFIT
MONDAY
SKILL
Kipping Handstand Push Ups Review 12-15 min
METCON
For Time – T2
100 Kipping Handstand Push Ups
200 Double Unders
3000 mt Row
*22 min cap time
TUESDAY
STRENGTH
Back Squat
3 x 2.2.2
METCON
15 min EMOM
Min 1: 15 Cal bike
Min 2: 10 Front Squat – 6/7 RPE
Min 3: 2-6 UB Bar Muscle Ups
WEDNESDAY
STRENGTH
3-4 sets
6-8 Dumbbell SLRD
30 sec Side Plank each
METCON
In 12 min
40 mt Single Dumbbell OH Lunges*
Amrap
8 toes-to-bars
10 dumbbell hang clean and jerks 22,5/15 kg
14-cal. row
*cambio a 20 mt
THURSDAY
Skill
Every 2 min x 3-4
1-3 Turkish Get Up each side
METCON
24 min Amrap 35 sec On 25 sec Off
Min 1: NPUBP Pull Ups
Min 2: Shuttle Run o Erg (any)
Min 3: Box Jump Over
FRIDAY
STRENGTH
Push Press
3 x 3.3.3
METCON
18 min Amrap
15 Box Jump Step Downs 50/60 cm
12 Shoulder-to-Overheads 50/35 kg
12 Reverse Lunges
SATURDAY
STRENGTH
5 Rounds for Quality
5 Bench Press AHAP
40 Bear Hag D-Ball Carry
+
100 Crash Grip Curl and Press
METCON
12 min EMOM
Min 1: 10 Dumbbell Burpees Upright Row
Min 2: Ring Row
Min 3: Machine
GPP
MONDAY
STRENGTH
5 Sets
8/10 Bench Press
12/15 Dumbbell Romanian Deadlift 8 RPE
+
3 sets
10-12 Tall Kneeling Kettlebell Pullover
METCON
AMRAP 15 – T2
30 Hands Off Burpees
40 Air Squats
50 calories Erg
TUESDAY
STRENGTH
4 sets
8 Deficit Reverse Lunges x side
6/8 3 Point Dumbbell Row* x side
METCON
15 min Emom
Min 1: 15 Cals
Min 2: 15 Slam Ball
Min 3: 15/30 Double Unders
WEDNESDAY
STRENGTH
4 set
Amrap – 2 Strict Pull Ups
10 Arrested Superman Raise*
*sollevo el pecho y vuelvo a bajarlo
+
4 sets
10 Frontal + Lateral Raise
10 V-Ups
METCON
5/4 Rounds for Time
250 mt Row
15 Sit Up
10 Dumbbell Snatch alt 22,5/15 kg
*17 min cap time
THURSDAY
STRENGTH
4 sets
8 Dual Kb Squat AHAP, 30×1
10 MedBall Hamstring Curl
+
Core Killer 4/8 min max
METCON
5 Rounds – T2, relay style
21 Wall Ball
15 American Swing
9 Down Up
FRIDAY
STRENGTH
4 sets
10-12 Upright Row
10-12 Curl and Press 8RPE
4 sets
10 Single Leg Hip Thrust* each 8RPE
15-20 Crunch to Toes 8RPE
METCON
Every 90 seg x 12
1- 300/200m Ski Erg
2- 15-20 Push Ups
3- 20m Dball Walking Lunge
METCON CLUB
MONDAY
METCON
30 min AMRAP
500 mt erg*
3 Rounds
15 Air Squat or Goblet Squat
10 Lateral Slam Ball
5 Dumbbell Push Press each side
*pueden cambiar cada 3 rondas o comrparti una bike/row
TUESDAY
METCON
Cada 2 minutos alternado A y B x 4
A
In 2 minutos
10 Push Ups Renegade Row
10 Burpees No Push Ups Upright Row
10 Reverse Lunges + Curl
B
In 2 minutos
500 mt Row/Ski o 1000 mt Bike For Time
rest 3 min
20 min AMRAP T-2
18 D-Ball o Medball Deadlift
12 Prisoner Reverse Lunges
9 Push Ups to Chindpse*
1 Push Up, desde plank a childpose and back
WEDNESDAY
STRENGTH
4/5 sets
4/6 Rope Row x lado
40 mt farmer carry AHAP
*rest 2 min between
METCON
3 RFT (Cap 21 ?)
1km Run / Row / Ski o 2000 mt Bike*
20 Burpee + WB
(burpee pecho en medball + wallball a target)
*hace mucho frio para la gente salir sudada
THURSDAY
METCON
12′ EMOM
Odd: row for cals
Even: 10 Burpee no pushup Devil Clean // 20 Plate Russian Twist
12′ EMOM
Odd: ski for cals
Even: 20 Back Lunges // 20 Plate Row
12′ EMOM
Odd: bike for cals
Even: 20 Hand Off Push Ups // 20 Plate G2O
2′ rest between EMOM’S
FRIDAY
METCON
15 min AMRAP
250 mt Erg
10 Vups
10 Alternating Tuck Ups
10 Mountain CLimbers to Opposite Elbow
3 min rest
15 min AMRAP
250 mt Erg
10 KB Curl + Reverse Lunges + Halo*
5 Push Ups + Tall Plank Shoulder Tap**
3 min rest
15 min AMRAP
250 mt Erg
10 Squat Slam Ball Hug + Slam Ball
10 Sumo Slam Ball Deadlift* Jump
*no hace falta abrir demasiado, la pelota toca terra
SATURDAY
METCON
For Time – T2
1000m Ski
50 Kb Goblet Squat 32/24
50 Burpee Box Jump Over
1000m Row
50 American Swing
50 Burpees
2000m Bike
50 Push Ups
50 V-Ups
Tc: 35min
Workouts of the week 28.10 / 3.11
CROSSFIT
MONDAY
STRENGHT
Every 2 min x 6
2 Power Snatch 1 OHS
METCON
10-9-8-7-6-5-4-3-2-1
Snatch 40/30kg
Pull Ups
Cap time 13 min
TUESDAY
STRENGTH
5 x 2 Back Squat
rest 2 min between sets, start at 70%
METCON
In 20 min – T2
1200 mt Erg
200 Double Unders
10 Rounds
15 Wall Ball
5 Burpees
2000 double Unders
Amrap Erg
WEDNESDAY
STRENGTH
6 min EMOM
A- 3 Wall Walks
B- 18 Tall Plank Shoulder Tap
+
Kipping Handstand Push Ups Review
METCON
6 Rounds for time
200m Run o 250 erg
10 DB Box Step Ups 22.5/15kg
10 Handstand Push Ups
20 Sit Ups
Cap time 22 min
THURSDAY
STRENGTH
4 x 3 Deadlift
Rest 2 min between sets
METCON
16 min EMOM
Min 1: 5/8 D-Ball Clean
Min 2: 10/15 Hands Off Push Ups
Min 3: 10/12 D-Ball Hug Reverse Lunges
Min 4: 10/15 V-Ups
—
FRIDAY
MONSTER WORKOUT
For Time – In teams of 2
800m Row (400/400)
+
100 Thrusters 42,5/30
80 Toes to Bars
60 Burpees over Box o Bar
40 Clean and Jerk 50/35
20 Muscle ups
+
800m Row (400/400)
*time cap 35 min
SATURDAY
STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15
METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals
GPP
MONDAY
STRENGTH
4 sets
8/10 Dual Kb/Db Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip
METCON
For Time T-2
70 – 50 – 30
Calorías
Dual Dumbbell Snatch
Cap time 22 min
TUESDAY
STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Máx Banded Triceps Extension
30 Russian Twist
METCON
15 min AMRAP
8 Dumbbell Box Step Up, 1 Dumbbell (22.5/15)
10 Hands Off Down Up
16/14 cals erg
WEDNESDAY
STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Plate Frontal Raise
METCON
21 – 18 – 15 – 12 – 9 – 6
American Swing
Slam Ball
Squat Jump / Air Squat
*Cap time 14 minutos
+
Tabata
Side Kick Throw / Alt V-Ups
THURSDAY
STRENGTH
5 sets
8 Arnold Press
10 Reverse Sit Up
+
3 x 10 Bent Over Lateral Raise
METCON
15 min Emom
Min 1: 15/12 cals
Min 2: 15/12 Wall Balls
Min 3: 10 Dummbell Push Press
FRIDAY
MONSTER WORKOUT
For Time – In teams of 2
800m Row
+
100 Thrusters 20/12.5 kg
80 Sit Up
60 Burpees Over the Partner
40 Hang Clean and Jerk 20/12.5 kg
20 Australian Pull Ups
+
800m Row
Time cap 35 min
SATURDAY
STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15
METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals
Workouts of the week 14.10 / 20.10
CROSSFIT
—
MONDAY
STRENGTH
Cada 90 segundos x 6 series
1 Hang Power Clean
1 Full Clean
METCON
Por tiempo – T2
500 m de remo
25 D-Ball Clean 50/35
500 m de remo
50 Hang Power Clean 70/50
500 m de remo
25 D-Ball Clean 50/35
Time Cap 16 minutos
—
TUESDAY
STRENGTH
Every 2 min x 6
3 Jerk ( 2 Power + 1 Split)*
*start with light weight, focus on technique
METCON
15-12-9 Push Jerk
25-20-15 Double Unders
15-12-9 Burpees Over the Bar
25-20-15 Double Unders
Time Cap : 13 minutos
—
WEDNESDAY
STRENGTH
Review: Kipping o Butterfly C2B
METCON
10 Rounds For Time
200 mt Row
15 Wall Ball
7 C2B
Time Cap 22 min
—
THURSDAY
STRENGTH
5 sets
5 Back Squats
10/15 Box Sit Up
METCON
Amrap 7 min
9 Box Jump Over
7 Toes to Bars
Amrap 7 min
12 Wall Ball
6 Dumbbell Snatch alt
*2 min rest between
—
FRIDAY
STRENGTH
5 sets
10 mt HSW
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest
Opción 2
5 sets
10-16 Wall Supporters Hips Tap / Shoulder Tap
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest
Opcion 3
5 sets
10-16 Pike Hips Tap / Shoulder Tap
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest
METCON
15 min Emom
Min 1: 4 Strict Handstand Push Ups o Max mt HSW
Min 2: 8 V-Ups
Min 3: 12/15 American Swing
—
SATURDAY
METCON ?
In teams of 2
3 x 10 min Stations
Station A
10 DB Snatches
10 Burpee Box Jump Overs
Station B
10 DB Push Press x side
10 Box Jump Over
Station C
10 DB Front Squat
10 Cals Erg
GPP
—
MONDAY
STRENGTH
4 sets
8 Dumbbell Bench Press
12 Goblet Split Squat
+
3 sets
Max Banded Triceps Extension
30 Russian Twist
METCON
For Time with a Partner
100 Athletic Burpees
100 cals
100 Russian Swing 32/24
*change every 10 reps
—
TUESDAY
STRENGTH
Back Complex Every 3 min x 4
8/10 Dual Kb/Db Deadlift, 30×1
6/8 Bent Over Db/Kb Row, 20×0
Máx Curl
METCON
20/19 min Emom
Min 1: 150 mt erg sprint
Min 2: 12 Goblet Reverse Lunges
Min 3: 12 Hang Dumbbell Snatch
Min 4: 12 Alt V-Ups Ronda 1-3-5 Rest min 2-4
—
WEDNESDAY
STRENGTH
4 sets
Max Chin Ups – 3
6 Step Down x side
METCON
8 Rounds For Time
4 D-Ball to Box
6 Box Jump Step Down
8 Sit Up
Cap Time 15 min
—
THURSDAY
STRENGTH
4 sets
10 Arnold Press
10 Reverse Sit Up
+
3 x 10 Frontal + Lateral Raise
METCON
21-15-9
Front Squat 22/15
Burpees
into
9-12-15
Push Press 22/15
Down Up
—
FRIDAY
STRENGTH
3/4 sets
6/10 Hip Thrust
Max Dumbbell Floor Press
METCON
In 15 min – T2
Row 500 metros
20 Rounds
6 Push-ups
9 Slam Ball (puedes cambiarlo por 12 Kettlebell Swings si lo prefieres)
AMRAP cals at Erg
Workouts of the week 07.10 / 13.10
CROSSFIT
—
MONDAY
STRENGTH
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)
METCON
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round
Then, in the remaining time, work up to a heavy snatch.
—
TUESDAY
STRENGTH
Kipping Technique
+
Muscle Up o Pull Ups Practice
METCON
20 minutes Amrap
400-meter run
2 Rounds
6 Single Arm Devil Press, change every round
6 bar muscle-ups / 9 c2b
10 dumbbell walking lunges
—
WEDNESDAY
STRENGTH
4 sets
4 Back Squats
8 Bent Over Row
METCON
For time
9-7-5-3 Thrusters 60/45 kg
15-12-9-6 Box Jump
—
THURSDAY
STRENGTH
5 sets
10 Dumbbell Floor Press
15 DB Toes Elevated RDL
METCON
5 Rounds for Total Reps:
1 Minute Burpees
1 Minute Wallballs (20/14) to 10/9ft
2 Minute Bike Erg Calories
1 Minute Rest
—
FRIDAY
STRENGTH
Build 3 Heavy Power Clean
METCON
Every 3 min x 7
5 Power Clean 70/50
15 Bar Facing Burpees
—
SATURDAY
For Time – T2
10 Rounds
12 Cals Row
12 DB Front Squats
400m Run
15 Synchro Burpees
8 Rounds
12 Pull Ups
12 DB Reverse Lunges
400m Run
15 Synchro Burpees
6 Rounds
12 High Box Jumps
12 DB Power Snatches
GPP
—
MONDAY
STRENGTH
4 x 8 Seated Arnold Press 21×1
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6
Max Banded Face Pull
Tabata Quadruped Shoulder Tap
METCON
4 Rounds For Time
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
16/14 cal at machine
—
TUESDAY
STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick x side
30 Side Plank x side
METCON
14 min Amrap
Atleta A: 10 D-Ball Clean 50/40 kg
Atleta B: Amrap cals
*change after athlete A has completed all 10 reps
—
WEDNESDAY
STRENGTH
10-10-8-8 Dumbbell Bench Press
10 – 1 ¼ Narrow Stance Goblet Squat
+
3 x Max Diamond Push Ups
METCON
16 min Amrap
Min 1-2: Erg
Min 3: Slam Ball
Min 4: Burpees into Reverse Lunges
—
THURSDAY
STRENGTH
4 sets
12 Gorilla Row (no push ups – 5/5)
12 Feet Elevated Glute Bridge
12 Alt V-Ups
METCON
For Time
20-10-20-10
American Swing 24/16
Box Jump
V-ups
—
FRIDAY
STRENGTH
3 x 12 Chest Fly
3 x 12 French Press
3 x 16 Cossack Squat
3 x 30 Frog Pump
METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Hands Off Push Ups
30 Med Ball Deadlift
10 Medball Sit Up
—
Workouts of the week 30.09 / 06.10
CROSSFIT
—
MONDAY
STRENGTH
5 sets
4 Thruster
4 Weighted Pull Ups
METCON
For Time
21 Front Squat 50/35
15 Chest to Bar
21 Push Press 50/35
15 Chest to Bar
21 Thruster 50/35
15 Chest to Bar
*15 min cap time
—
TUESDAY
STRENGTH
12 EMOM
Min 1: Max Strict HSPU
Min 2/3: Descanso
METCON
Every 8 min x 3
800m Run o Row
60 Wall Ball
AMRAP Wall Walks
—
WEDNESDAY
STRENGTH
Every 90 sec x 6
1 Pull Clean
1 Hang Power Clean
1 Power Clean
METCON
14 min AMRAP
60 Double Unders
30 Toes to Bars
15 Power Clean 70/50 kg
—
THURSDAY
STRENGTH
4 sets
10 Box GHD Sit Up
10 Lateral Pass x side
20/30 m UB D-Ball Carry
METCON
5 rounds
28 Cals
21 Box Jump
12 Single Arm Push Press 6/6 22.5/15
*cap time 17 min
—
FRIDAY
STRENGTH
Every 3 min x 5
5-5-3-3-3 Sumo Deadlifts
METCON
5 Rounds For Time
5 Deadlift 100/70 kg
10 Burpees over the bar
20 Air Squat
—
SATURDAY
METCON
For Time – T2
1200m Row
90 SDHP 35/25 kg
30 Synchro Burpees
800m Row
90 Thrusters 35/25 kg
30 Synchro Burpees
400m Row
90 Snatch 35/25 kg
30 Synchro Burpees
GPP
—
MONDAY
STRENGTH
3 sets:
6/8 Single Arm Dumbbell Row
10/12 Single Leg RDL
+
3 sets
30 Russian Twist
METCON
20 min Amrap
12 Alt V-Up
12 Box Jump Step Down
12 Dumbbell Clean 6/6 (25/20)
—
TUESDAY
STRENGTH
10-8-6-6 Dual KB Front Squat 30×1
6/8 Single arm Press x side
+
3 sets
10/15 French Press
METCON
8 Rounds for Time
12 cals Row
10 Goblet Reverse Lunges
8 Down Up
cap time 15 min
—
WEDNESDAY
STRENGTH
4 sets
12 Bulgarian Squat 6/6
6 Strict Chin Ups 3 sec pause at top
+
3 x Max Banded Pull Apart
METCON
3 Rounds for Time
250 mt run o Erg
4 rounds
3 Push Press 20/12,5
9 Air Squat
cap time: 16 min
—
THURSDAY
STRENGTH
4 x 6 Trap Bar Deadlift
+
3 x 15 Side Bend x side
METCON
18 min Emom
Min 1: 15/12 cals
Min 2: 12 American Swing 24/16
Min 3: 10 Slam Ball
—
FRIDAY
STRENGTH
3 sets
12/+ Seated Dumbbell Curl
Max Diamond Push Ups
3 sets
12 Dumbbell Single Leg Glute Bridge
10 Deficit Cross Leg Glute Bridge x side after each set
METCON
For Time T-2
100 Weighted Step-Ups
80 DB Power Snatches
1200m erg
cpa time 20 min
—
Workouts of the week 23.09 / 29.09
CROSSFIT
—
MONDAY
STRENGTH
Bar Muscle Ups 10 minutes skill practice
METCON
For Time
50-40-30-20-10
Double Unders
15-12-9-6-3
Dumbbell Step Over the Box
1-2-3-4-5
Ring/Bar Burpees Muscle Up
—
TUESDAY
METCON
Los Piratas
3 Rounds for Time
1000m Row o 2000 mt Bike erg
30 Kipping Toes to Bar
30 Wall Ball (9/6)
*24 minute time cap
—
WEDNESDAY
STRENGTH
6 sets
4 Back Squat @70-75%
4-6 Weighted Pull Ups
*rest 90 sec-2min
METCON
10 minute AMRAP
1, 2, 3…etc Wall Walk
3, 6, 9…etc Deadlift (100/70)
—
THURSDAY
METCON
40 minute AMRAP redo 6.10.22
8 Power Snatch 35/25
12 Sit-ups
16 Calories Row
20 Air Squats
—
FRIDAY
STRENGTH
Push Press + Push Jerk
Build to a tough set of 2+2 for the day
METCON
2 minutes On 2 minutes Off x 5
15-12 Calorie Assault Bike +
AMRAP Power Clean + Push Jerk (60/42)
—
SATURDAY
STRENGTH
15 minute EMOM
Min 1: 8-10 Single Arm Row/side
Min 2: 6-8 Single Arm Front Rack Reverse Lunges/side
Min : 30-45-sec Front Leaning Rest
METCON
24 minute Amrap T-2
8-10 Box Jump Overs (24/20)
12 D-Ball Over the Shoulder
16 Prisoner Reverse Lunges
GPP
—
MONDAY
STRENGTH
10-8-6-4 Strict Chin Ups
5-4-3-2 Dual Kb Front Squat + Reverse Lunges
+
3 sets
30 sec Guns Hold + Amrap Curl
30 sec Frog Pump Hold + 10/15 reps
METCON
30 – 20 – 10 – 5
Cals Row
30 – 20 – 10 – 5
Push ups
20- 15 – 10 – 5 – 24/16
American Swing
*cap time 14
—
TUESDAY
STRENGTH
4 sets
12-10-8 Romanian Deadlift, 30×1
10 Shoulder Press o Z-Press
rest 90 sec
+
3-4 sets
10 DB Frontal Raise
10 Slow Cycling Crunch x side*
METCON
16 min Emom
Min 1: 10-15 Cal erg
Min 2: 15 Push Press
Min 3: 20 Sprinter Mountain Climbers
Min 4: 30 Russian Twist
—
WEDNESDAY
STRENGTH
5 sets
10 DB Bench Press
5-10 Hanging Strict Knee Raise o V-Ups
40 sec Goblet Wall Sit
METCON
8 minute Amrap
3, 6, 9…etc
KB Sumo Deadlift High Pull
Down Up
8 minute Amrap
2, 4, 6… ETC
Db Renegade Row
Sit Up
—
THURSDAY
STRENGTH
4 sets
8-10 Hip Thrust
+
3 sets
10/15 Medball Leg Curl
10 Side Bend x side
METCON
6 Rounds for Time
4 D-Ball Clean
8 Burpees Over the D-Ball / Line
12/10 cals Erg
—
FRIDAY
STRENGTH
14 min Volume Accumulation
10 Arnold Press
12 Curtsy Squat
20 Plank Shoulder Taps
METCON
20 min Amrap T-2 Relay Style
10 Dumbbell Thruster each 15/10 kg
10 Dumbbell Snatch each 15/10 kg
30 cals 15/15
30 Slam Ball 15/15
—
SATURDAY
Workouts of the week 12.08 / 18.08
MONDAY
STRENGTH
In 12 minute Build 2 RM Hang Clean*
*any style
METCON
For Time T-2
40 Burpee Box Jump Overs (50/60)
40 Hang Power Cleans (60/40)
30 Burpee Box Jump Overs (50/60)
30 Hang Power Cleans (70/50)
20 Burpee Box Jump Overs (50/60)
20 Hang Power Cleans (80/60)
*partition as needed
**13 minute cap
Elite Clean: 80/55 – 90/60 – 100/65
—
TUESDAY
STRENGTH
Back Squat – 5×5; rest 2 minutes
*between sets perform 30-45-sec Hollow Body
METCON
15 minute EMOM, DB Fran Preparation
Min 1: Machine for mt
Min 2: Max Db UB Thruster (22,5/15)
Min 3: Max Pull UB Ups
Score: total reps
—
WEDNESDAY
STRENGTH
A. Hang Muscle Snatch – 3×5; rest 60/90 sec
B. 1 Power Snatch + 2 OHS; every 90-sec x 10
METCON
In 12 min
Ladder of 3
Kipping T2B/K2E
Burpees to Target
Elite: Snatch 60/40
—
THURSDAY
REST
—
FRIDAY
STRENGTH
Skill Bar Muscle Up Progression + Practice*
*Elite works on Strict Bar Muscle Up
METCON
20 min Amrap – T2
Atleta A: Amrap Row
Atleta B:
21 DU
15 American Swing 24/16 / Elite 32/24
3 Bar MU
*Score: Cals + Rounds
—
SATURDAY
STRENGTH
12 min Emom
Min 1 – 3-5 Strict Handstand Push Ups
Min 2 – 10-12 Pistols/Rolling Pistols
Min 3 – ResT
METCON
5 Rounds 3 min On 1 min Off
3 Wall Climb
6 D-Ball Clean
18 Air Squat
GPP
—
MONDAY
STRENGTH
4 sets
8 T bar Row o Bent Over Row x side heavy
12-15 Crush Grip Dumbbell Curl
+
Pump: 100 Banded Pull Apart + 50 V-Ups
METCON
For Time – T2
60 Cals
60 Dumbbell Clean 22.5/15
40 Cals
40 Dumbbell Clean 22.5/15
20 Cals
20 Dumbbell Clean 22.5/15
*16 min cap time
—
TUESDAY
STRENGTH
10-8-6-6-6 Dual Kb Squat, 30×1 tempo
after each sets
10/15 Perfect Form Push Ups + 30 sec Hollow Body
METCON
15 min Amrap – 40 sec On 20 sec Off
Min 1: Goblet KB Thruster
Min 2: Devil Slam Ball
Min 3: Sit Up
WEDNESDAY
STRENGTH
4 sets
Max Dumbbell Bench Press
8/12 Dumbbell Romanian Deadlift
*at least 10 reps on the first set
+
Pump: 75 Banded o DB Upright Row 100 Frog Pump
METCON
2 Rounds
From 0 to 4
Tabata Box Jump
From 4 to 8
Tabata erg
From 8 to 12
Dumbbell Hang Power Snatch, alt
*rest 4 minute between Rounds
—
THURSDAY
REST
—
FRIDAY
PUMP
4 sets
6/8 Arnold Press
10/12 Reverse Lunges
+
Pump
4 x 15 Goblet Narrow Squat + Max Curls
METCON
For Time
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
V-Ups o Sit Up
Workouts of the week 05.08 / 11.08
MONDAY
STRENGTH
4 x 6 Overhead Squat, 21×1
*pause in the bottom position on each rep
METCON
For Time
500 mt Run
15-12-9-6-3
Overhead Squat 60/40
T2B
500 mt Run
TUESDAY
METCON
T-2
For Time
2000m Row
25 Syncro Down Up
30 mt D-Ball Bear Hug Carry each
1500m Row
20 Syncro Burpees
30 D-Ball Clean
1000m Row
15 Syncro Hands Off Push Ups Burpees
30 mt D-Ball Bear Hug Carry each
500m Row
10 Syncro Dual Push Ups Burpees
30 D-Ball Clean
*35 min cap time
FINISHER
3/4 sets
10 S. Arm Glute Bridge Floor Press AHAP
+15 Banded Triceps Extension
*rest 90 sec between sets
—
WEDNESDAY
STRENGTH
Clean
5-4-3-2-1
*any style
**add weight every set
METCON
For Time
10-8-6-4-2
Kipping Chest to Bar
Front Squat 60/40
2-4-6-8-10…
Kipping Chest to Bar
Power Cleans 70/50
—
THURSDAY
STRENGTH
3/4 sets
6/8 Dumbbell Split Squat
4/8 Strict Knee to Opposite Elbow
30-40 sec Hollow Hold
*reps x side
METCON
5 min ON 1 min Off x 3/4
8 Renegade row (no PU)
16 WB
32 DU
—
FRIDAY
STRENGTH
Handstand Hold Wall Supported
30 sec On 90 sec Off x 5
5 Sets for Quality
3-5 Strict/Deficit HSPU
10/20 sec Chin Over the Bar Hold
METCON
4 Rounds For Time
30 cal Erg
20 Dumbbell Power Snatch, alt 22/15 kg
10/6 Kipping Handstand Push Ups
1 min rest
—
SATURDAY
METCON
4 RFT
20/15 Calorie Bike
-into-
3 Rounds
3 Devil Press
9 Sit Up
15 Air Squat
*rest 1 min after each round
GPP
—
MONDAY
STRENGTH
4 sets:
5-8 Dual Kb Target Squat, 30×1
10 CrossLeg Glute Bridge
METCON
For Time
20-2
Air Squat
Dumbbell Push Press 15/10
Cals o Burpees no Push Ups
*cap time 20 min
TUESDAY
STRENGTH
12-10-8-Max Dumbbell Bench Press
Max Banded Pull Apart
3 sets
10/12 Standing French Press
10 Plank Reach x side
METCON
4 Sets – 90 sec on 30 sec off, alternating (16 min)
A. Row
B. Slamball into Hug Reverse Lunges
+
For Time
50 Devil Slam Ball
WEDNESDAY
STRENGTH
4 sets
10/12 Single Arm Row x side
10 Side Bend x side
+.
3 x 10 Slow Lateral into Frontal Raise
METCON
15 min Amrap T-2
500 mt erg
4 sets
9 Synchro American Swing
6 Synchro Sit Up
3 Synchro Squat Jump
—
THURSDAY
STRENGTH
10-8-6-6 Trap Bar
Max Hollow Body Hold + Max Medball to Toes
METCON
3 Rounds
1 min: Medball Thruster
1 min: Erg
1 min: Plate G2O
1 min: Sit Up
1 min rest
FRIDAY
PUMP
3/4 sets
12 Seated Bent Over Fly
12 Seated alt. Bíceps Curl, count from top
+
3/4 sets
12 Split Squat Pulse Squat
10 Monster Walk x side
METCON
For Time T-2
100 cals, any erg
50 Burpees Box Jump
100 cals
*time cap 13 min
Workouts of the week 29.07 / 04.08
MONDAY
STRENGTH
Strict/Butterfly Pull Ups Progression
+
Every 12 min to build 1 Heavy rep of
1 Power Snatch + 1 Squat Snatch
METCON
FOR TIME
21-15-9-6
Squat Snatch (50/35)
9-7-5-3
Bar Muscle Up
Time cap: 12 min
Elite: Burpee Bar Muscle Up
Rx: C2B
TUESDAY
STRENGTH
3 – 3 – 2 – 2 – 2 – 1 – 1…
3-Position Power Clean
METCON
14 min Amrap T-2
10 Hang Power Clean (100/70)
20 Deadlifts (100/70)
30/25 Cals Bike
—
WEDNESDAY
METCON
10 minute AMRAP
1-2-3… etc
Wall Walks
10-20-30.. etc
Double Unders
10 minute AMRAP
5-10-15…etc
American Swing 32/24
Calorie Row
10 minute AMRAP
1-2-3… etc
Shuttle Run
5-10-15…etc
Dumbbell Push Press
rest 3 min between,
—
THURSDAY
STRENGTH
4 sets, rest 90 sec
10 Seated Arnold Press
5/10 Strict T2B o K2E
15 Tall Kneeling Slam Ball
METCON
2 Rounds For Time:
15 Dumbbell Step Over (22.5/15)
20 No Push Ups Renegade Row
1000m Run o Erg
time cap 14 min
—
FRIDAY
STRENGTH
SHSPU Re-Test
METCON
(scored in 3 parts)
AMRAP 3′
30 Wall Ball (9/6)
20 T2B
20 HSPU
30 Pull up
20 Burpees over the Bar
30 Clean & Jerk (50/35)
rest 1′
AMRAP 6′
same as above
rest 2′
FOR TIME* (cap: 12′)
same as above
—
SATURDAY
STRENGTH
10/10 RNT Split Squat
8-10 Cuban Press
10/10 Half Kneeling Windmill
METCON
AMRAP 20
10 D-Ball Clean
20 Sit Up
30 Box Jump
40 Down & Up
50 DU
GPP
—
MONDAY
STRENGTH
4 sets, rest 90 sec
8-10 Dual Kb o Goblet Squat, 30×1
30 sec Side Plank each
+
3/4 sets, rest 60 sec
10-15 Standing French Press
10-15 Side Bend x side
METCON
Every 3 x 4 alternating, 12 min total
A. 20/15 Down Up + 20/15 Sit Up
B. 20/15 cals + 15 Db Push Press
TUESDAY
STRENGTH
4 sets, rest 90 sec
5-8 Db Single Arm Bent Over Row/side
5-8 Single Arm DB Reverse Lunges
+
3 x Max Curl
METCON
Amrap 18 min
18 Dumbbell Step Up
14 Single Arm Hang Clean and Jerk 7/7
9 Broad Jump over the Plate
WEDNESDAY
STRENGTH
4-5 sets, rest minimum 90 sec
8 Incline Dumbbell Bench Press
20 Shoulder Tap
+
3-4 sets, rest 90 sec
10/15 Heel Elevated Narrow Squat
15/20 Weighted Crunch Toes Touch
METCON
For Time
0-8 min
Amrap
9 American Swing
12 Sit Up
30 Double Under
2 min rest
8-16 min
Amrap
9 Goblet Squat
12 Push Ups
15 Cal Row/Bike
—
THURSDAY
STRENGTH
4 sets, rest 90 sec
Max Strict Australian Pull Ups (min. 5)
10 Dumbbell RDL, 30×1 tempo
+
3 sets, rest 90 sec
10 Cross Leg Glute Bridge x side
20/30 sec Side Plank x side
METCON
16 min Amrap
4 D-Ball Clean
8 V-Ups
12 Sprinter Mountain Climbers
*150 mt erg every 4 min
FRIDAY
STRENGTH
4 sets, rest 90 sec
12 Seated Dumbbell Lateral Raise
Max Banded Pull Apart
+
4 sets, rest 90 sec
12 Goblet Cossack Squat
1 Min Wall Sit / Glute Bridge Hold, alternating
METCON
For Time
50 cals
75 Reverse Lunges
100 Slam Ball
75 Reverse Lunges
50 cals
*cap time 18 min
Workouts of the week 22.07 / 28.07
MONDAY
STRENGTH
Strict/Butterfly Pull Ups Progression
METCON
SUMMER HIT: IN MY FEELINGS
0:00 to 9:00
Emom
5 C2B + 7 Burpees over the Bar
from 10:00
4 Rounds for Time:
12 Thruster (45/30)
4 Bar Muscle up
*18 min cap time
TUESDAY
STRENGTH
10 min to establish 1 Heavy Rep of this Complex
1 Segmented Power Clean* 1 Power Clean T&G
*2″ pause at the knee
METCON
12 min Amrap
10 Kipping Handstand Push-up
80 D.U.
8 Clean (85-90% of part A)
—
WEDNESDAY
STRENGTH
Skill: Row
METCON
FIGHT GONE BAD PARTNER STYLE
A. Wall Ball Shot
B. Sumo Deadlift High Pull
C. Box Jump
D. Push Press
E. Cal Row
90 sec work per station, no rest between station
90 sec rest between rounds
—
THURSDAY
STRENGTH
4 Sets for Quality:
6-8 Nordic Curl
10/10 Banded deadbug
10 Glute Bridge Walk out
METCON
25 min Emom
Min 1: 10-15 Bench Press
Min 2: 40 sec Max distance Bear Hug Carry
Min 3: 9-15 cal. Bike
Min 4: 20 Russian Twist Slam
Min 5: rest
—
FRIDAY
STRENGTH
3 x 5 Tall Snatch, rest 90-sec
+
Every 90-sec x 10
1 Snatch Lift Off 1 Power Snatch 1 Overhead Squat
METCON
For Time
50 Dumbbell Snatch, alt (22/15 kg)
25 Dumbbell Box Step Overs (22/15 kg)
50 Burpees
25 Dumbbell Box Step Overs (22/15 kg)
time cap: 10′
**only one dumbbell on the step overs, hold any style»
—
SATURDAY
METCON
AMRAP 35 min – T2
100 Du
50 C2B / Pull Up
40 Burpee
30 V Ups
20 D-Ball Clean (50/40)
GPP
—
MONDAY
STRENGTH
4 Sets
4-6 Strict Chin Ups
30 seg. Hollow Body Hold
*90 Seg rest after each set
3 Superset
6/6 Kb Gorilla Row
max time Plate Guns Hold
METCON
IN MY FEELINGS
6 Rounds for Time:
8 Double DbThruster
16/12 Cal Skierg
*18 min cap time
TUESDAY
STRENGTH
4-5 sets
8-10 Seated Arnold Press, 21×1
10-16 Shoulder Tap (5/5 o 8/8)
*rest 30 sec between exercise , 60-90 sec between rounds
METCON
10 min Emom
Min 1: 5-10 Weighted Push Up
Min 2: 12 Suitcase Dumbbell Reverse Lunges
+
10 min Amrap
10 Single arm Han Db Clean and Jerk, alt
10 Db Box Step Up
WEDNESDAY
STRENGTH
Build 5 Heavy reps Trap Bar Deadlift, 12 min cap time
METCON
20 min Amrap – 4:30 On 30 Off
5 D-ball Clean
10 Down Up
15 casl
—
THURSDAY
STRENGTH
3/4 sets
12 Déficit Split Squat
Max Triceps ext
rest 90 sec
METCON
For Quality
10-1
Box Jump
Slam Ball
Side Kick
FRIDAY
STRENGTH
Every 90 sec x 6 alternando A/B
A. 10 Kb Curl + Halo
B. Slam Ball Hug Tall Kneeling to Standing
METCON
4 Rounds for Time
250 mt run o erg
20 Kettlebell Snatch (10/10)
30 Air squat
40 Sprinter Mountain Climbers
*rest 30 sec between