h

Workouts of the week 17.06 / 23.06

13/06

MONDAY

STRENGTH
5 x 3 Box Squat
3 x 6/12 Nordic Curl
*build to a heavy set of three for the day

METCON
TE MUDASTE
9 min Amrap
12 Dumbbell Front Squat 22.5/15
4 Wall Climb*
*Open Standards

Cool Down
9 min Zone 2: run or erg

TUESDAY

WEIGHTLIFTING
5-4-3-2-1
Hang Snatch

METCON
Amrap in 15 min T-2
50 snatch 35-25 kg
100 DU
40 snatch 50-35 kg
80 DU
30 Snatch 60-40 kg
60 DU
Max Snatches 70-55 kg

WEDNESDAY

STRENGTH
Strict Pull Ups Retest + Protocol day 6

METCON
For Time
80 Kettlebell Swings 24/16 kg
80 Pull Ups
80 cals
80 Hands Off Push Ups
80 K2E
80 Down & Up
Split in how many sets and reps you need
*cap time 30 min
**elite T2B

THURSDAY

BODYBUILDING
Buns
4 sets
10 Toes Elevated Romanian Deadlift, 30×1 tempo
10 Single Leg Glute Bridge

Guns
4 sets
12-15 Empty BB Curl
10-15 DB Skull Crusher

METCON
For Time (T-2)
200 Calorie ERG
*other partner works through
0-100 D-Ball Over the Wall
100-200 BPNPU Box Jump Over

FRIDAY

STRENGTH
Every 3 min x 5
1 Power Clean
1 Hang Power Clean
1 Hang Cluster

METCON
10 Rounds for Time
12 Wall Ball
3 Clean and Jerk 70-55 kg

SATURDAY

STRENGTH
¡¡¡Surprise!!!

METCON
3 Rounds – T2
30-25-20 Floor Press
500m Run together
1000 mt Row
*25 min cap time


GPP

MONDAY

STRENGTH
3/4 Rounds For Quality
6 Bulgarian Squat x side, 30×1 tempo
Max Diamond Push Ups
40 sec Loaded Wall Sit
Rest 90 sec Between Rounds

METCON
15 min Amrap
6 Dumbbell Push Press each side 22,5/15
12 Cals
18 Air Squat

TUESDAY

STRENGTH
4 sets for Quality
5 Strict Pull Ups
10 V-Ups o 30 sec Hollow Hold
10 Kb Side Bend x side

PUMP
3 sets
Max Tall Kneeling KB Hornet Grip Curl
20 alt Opposite Toes Touches Crunch

METCON
4 Rounds 4 min On 1 min Off
8 Burpees Over the Line
12 American Swing 24-16 kg
16 Reverse Lunges alt

WEDNESDAY

STRENGTH
4 sets
6 StaggeredTrap Bar Deadlift x side
5-10 Bridge Walk Out
*rest 90 sec

Pump
3/4 x 15 Banded Lat Pull Down, 3 sec pausa at bottom

METCON
12 min Emom
Min 1: 5-7 D-Ball Over the Shoulder
Min 2: 10-15 Box Jump Over

THURSDAY

STRENGTH
4 sets
8-12 Chest Fly
8-10 Tall Plank Db Drag
+
4 sets
10-15 Standing French Press

METCON
For Time T2
1000 mt Row o 2000 mt Bike Erg
60 – 50 – 40 – 30 – 20
Sit Up
Slam Ball
1000 mt Row o 2000 mt Bike Erg

FRIDAY

STRENGTH
3 sets
8 3 Point Db Bent Over Row each side
8 Single Leg Reverse Lunges each
10 Alternating Leg V Ups / Tuck Ups (5/5)

METCON
In 12 minutes ladder of 2
Alternating Dumbbell Power Snatch
Kick Throw
Jumping Lunges

Workouts of the week 10.06 / 16.06

06/06

MONDAY

STRENGTH
Every 90 sec x 6-8 sets
1 Segmented Power Clean + 1 Hang P Clean
+
Every 90 sec’ x 4-6 sets
2 Power Clean from low hang

SUMMER HIIT
Old Town Road (2022)
3 Rounds For Time
40 Air Squat
2 Rounds
12 Deadlift 70/50
9 Hang Power Clean 70/50

TUESDAY

STRENGTH
5 Sets
6-8 Strict Grip Bench Press
10-12 Pull Over

METCON
For Quality
21-18-15-12-9-6-3
Ring Row Chest to Bar Feet Elevated
Dumbbell STO
Cals bike o rw

WEDNESDAY

STRENGTH
Every 2 min x 8
1.1 x 3 Position Pause Power Snatch*
*high hang, hang, floor (climbing)

METCON
SI TU ME MIRAS
13 min Amrap
15 Power Snatch (42/30)
12 T2B
9 Burpees

THURSDAY

STRENGTH
4 sets
4-6 Turkish Get Up
5-10 Med Ball Pike up

METCON
For Time – T2
88-66-44
Cals machine
American Swing
Sit Up

FRIDAY

STRENGTH
Strict Pull Ups Protocol Day 4
*pasa desde 40 a 50%
+
Kipping/Butterfly Chest to Bar Practicing

METCON
12 min Amrap
4 Wall Walks
8 Chest to Bar
12 mt Bear Hag Walking Lunges

SATURDAY

WARM UP
¡ Elección del Coach !

METCON
For Time – T2

2 ROUNDS
25 T2b
20 Synchro Burpees over Bar
15 Squat Clean 60/45

Rest 2 min

2 ROUNDS
20 Pull Ups
15 Synchro Burpees over Bar
10 Squat Clean 80/60

Rest 2 min

2 ROUNDS
15 C2b
10 Synchro Burpees over Bar
5 Squat Clean 100/70

*Performance gymnastics synchro

Tc: 25min


GPP

MONDAY

STRENGTH
12 – 10 – 8 -8
Seated Dual KB Z Press
Split Squat Pulse, reps x side

*minimum 90 sec rest

Pump
8-10 DB Upright Right Row
15 Banded Pull Apart

METCON
Old Town Road T-2
In 17 min
120 cals
Amrap IGYG
15 Air Squat
9 Dumbbell Push Press
6 Beast Loaded Push Ups

TUESDAY

STRENGTH
Every 3 minutes x 5
8-8-6-6 Landmine Squat 30×1
Max Close Grip Dumbbell Push Ups

Pump
8-12 Leg Extension, 30×2 tempo

METCON
5 Rounds for Time
16 calorías Erg
12 Goblet Thruster 24/16 kg
4 D-Ball Clean 50/30 kg

WEDNESDAY

STRENGTH
4 sets
10 Toes Elevated RDL, 30×1 tempo AHAP
10 V-Ups o 30 sec Hollow
+
3 x 12 Bent Over Lateral Raise

METCON
15 min 45 sec On 15 sec Off
Min 1 Erg
Min 2 Devil Slam Ball
Min 3 Dumbbell Clean and Press

THURSDAY

STRENGTH
4 x 4/6 Strict Chin Ups
3 x 10-12 Bent Over Row x side
2 x max Curl

METCON
20 min Amrap
8 Renegade Row o Ring Row
12 Burpees no Push Ups into Reverse Lunges
16 cals erg

FRIDAY

STRENGTH
4 sets
10 Seated Curl
15 Heels elevated Narrow Db Squat*, 30×1
20 side Crunch (old school side crunches)
90 sec rest between

METCON
4 Rounds
40 Double Unders
30 Russian Twist
10 Kick Throw x side
5 Burpees Broad Jump into Back Pedal

Workouts of the week 03.06 / 09.06

30/05

MONDAY

STRENGTH
4 sets
6 Back Squat
12 Stiff Leg Romanian DL*
*after last 2 sets

METCON
In 17 min T-2
1 mile Run for time (together)
1 min rest
In the remaining time
Amrap
12 Syncro Dumbell Snatch, alt
15 Syncro Dumbbell Goblet Squat
30 Double Unders each relay style

TUESDAY

STRENGTH
3 x 6 Scarecrow Clean
3 x 6 Drop Jerk
G2O Cycling practice

METCON
3 x 4 min Amrap, 1 min rest between
7 Clean and Jerk, any style
9 Burpees over the Bar

min 0-4 60-40 kg
min 5-9 70-50 kg
min 10-14 80-55

Cash Out
7/10 min
45 sec bike easy pace
45 sec stretch

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Protocol Day 3

METCON
Summer Hiit: Ferrari
15 Rounds for Time
2 Bar Muscle Up
6 Box Jump Over
12 American Swing
*20 min cap time

THURSDAY

STRENGTH
Every 4 min x 4
5 Tuck Lever Raise (30X1)
20 m Crossbody Carry
10-15 Sit Up Throw

METCON
Every 7 min x 3
15 Synchro T2B
30 Partner Wall Ball
60 cals

Finisher:
Tabata plate Z Press

FRIDAY

STRENGTH
Every 90 sec x 5-6
2 Deficit Muscle Snatch1 Deficit Power Snatch

Every 90 sec x 5
4 Snatch Deadlift from Deficit

METCON
20 min Emom
Min 1: 5 Power Snatch 50-35 kg
Min 2: 10 Push Ups
Min 3: 15 V-Ups

SATURDAY

STRENGTH
3 Sets
10/10 RNT Split Squat
10/10 Palloff Press
+
3 Sets
12 Goblet Cyclist Squat
12 Weighted Deadbug

METCON
For Time: (T-2)
50 – 40 – 30 -20 – 10
Thruster 40-25 kg
cals row
*15 min cap time


GPP

MONDAY

STRENGTH
5 x 5 Trap Bar Deadlift
+
3 sets
10 Reverse Hyperextension
10 Single Leg Glute Bridge (leg crossed)

METCON
12 min Amrap
9 Devil Slam Ball
12 Weighted Reverse Lunges
15 cals

TUESDAY

STRENGTH
4 sets
10 3 Point Row each side Db/Kb
10-15 Diamond Push Ups
10 Side Plank Down Up x side

Pump
3 x 12 Bent Over Lateral Raise 20 Tall Plank Shoulder Tap

METCON
For Time
18 – 15 – 9 – 15 – 18
Single Arm Hang Clean and Jerk alt 22.5-15 kg
Box Jump Step Down

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Progression

METCON
Summer Hit:: Industry Baby
15 Rounds For Time:*
2 D-Ball Over the Shoulder
5 Burpees
*E2MOM: 15 Air Squat
**25 min cap time

THURSDAY

STRENGTH
3 Rounds for Quality
12 Bulgarian Squat
30 sec Wall Sid Abduction

Pump
3 x Max DB o MB Leg Extension

METCON
16-20 min min 45 sec On 15 sec Off
A. Shuttle Run o Mountain Climbers
B. Erg
C. No Pushup Burpees into Reverse Lunges
D. Erg

FRIDAY

PUMP
4 sets
10-12 Seated Curl
15 Toes Elevated RDL
*90 sec rest between
+
4 sets
10 Seated French Press
10 Goblet Narrow Squat Pulse

METCON
5 Rounds
45-30 Double Unders
15 Dumbbell Push Press
9 Deck Squat
*15 min cap time

Workouts of the week 27.05 / 02.06

24/05

MONDAY

STRENGTH
Every 90 sec x 4
2 Hang Muscle Snatch + Drop to Power

8 min Emom
4 Low Hang Muscle Snatch

METCON
Summer Hit Macarena
For Time
15 Power Snatch 60/40 kg
100 DU
20 Burpee Over the Bar
10 Hang Squat Snatch 60/40 kg
*9 min cap time

TUESDAY

STRENGTH
Strength Protocol Day 2
+
Kipping or Butterfly Technique

METCON
9 min Amrap
6 Chest to Bar
9 HO Push Ups
12 Single Arm KB Clean and Jerk 6/6

rest 2 min

9 min Amrap
9 Pull Ups
12 Push Ups
15 American Swing

WEDNESDAY

STRENGTH
3 x 5-8 Rack delivery drill
3 x 5 Tall Muscle Clean
4 x 5 Segmented Clean Deadlift

METCON
18 min Emom
Min 1: 7 Deadlift 5 Hang Clean 3 Front Squat
Min 2: Amrap cals
Min 3: rest
*score 1 total weight score 2 total cals

THURSDAY

STRENGTH
Core
8 min Emom
Min 1: GHD Sit Up o Dragon Flag
Min 2: rest

8 min Emom
Min 1: Heavy Object Carry
Min 2: rest

METCON
Conditioning
18 min Amrap T-2
30 Reverse D-Ball Hug Lunges
40 T2B
50 cals

FRIDAY

STRENGTH
4 sets
8 Incline Bench Dumbbell Row
10/12 Kb Standing Pull Over
*rest 90 sec

METCON
Summer Hit:: What Is Love
3-6-9-6-3 Wall Climb
15 Box Jump Over
+
Pump
3 x max Banded Curl
3 x max Hollow Body Hold

SATURDAY

STRENGTH
3/4 Sets
8-12 Box Dips
6-8 KB See-Saw Bent Over Row/side
12-15 Seated Lat Pulldown
+
3 x max Plate o DB Hammer Hold
3 x max Hollow Body Hold

METCON
5 sets
21/18 Calorie Bike/Row
15 American Swing / Slam Ball
12 V-Ups / Sit Up
9 Burpees Over the Kettlbell / Ball
2 minute Rest


GPP

MONDAY

STRENGTH
Strict Pull Ups Progression
+
3 sets
Max Standing Dumbbell Curl*
Max Dumbbell Upright Row
30 sec Side Plank each

METCON
T-2
AMRAP 20
800 meter Row
80 Double Unders
20 Renegade Row
*change every 200m»

TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
+
Pump
3/4 sets
12 Dumbell Hamstring Leg Curl
10 Lying Glute Kick each

METCON
4:30 min On 30 sec Off x 3
30 Air Squat
20 Slam Ball
15 Burpees no Push Ups
Amrap cals @machine, any!

WEDNESDAY

STRENGTH
4 x 8 Bench Press
+
Pump
3/4 sets
12 Seated French Press
15 Banded Crunch

METCON
For Quality
20-15-10-5
Push Ups
D-Ball Deadlift
Sit Up
*time cap14 min

THURSDAY

CORE STRENGTH
12 min alt with partner
10 Landmine Half Kneeling Rotation (5/5)
10 Med Ball Lateral Throw x side
5 Med Ball Pike Up

METCON
20 min Amrap 90-sec Work 30-sec Rest
10 Dumbbell Push Press 22.5/15 kg
10 Box Jump Step Down
10 Burpees no Push Ups
*pick up where you finished the last round

FRIDAY

STRENGTH
4-5 sets
10 Single Arm KB Z-Press per side
20 Frog Pump
+
3 set
10 Partner Reverse Sit Up
10 Feet Elevated Shoulder Tap

METCON
For Time T-2
300 Plate G2O – 20/15 kg*
into
150 Cal erg

Workouts of the week 20.05 / 26.05

17/05

MONDAY

STRENGTH
Dumbbell Bench Press
12-10-8-max
10 Diamond Push Up
Max Banded Triceps Extension
*rest 2 min between

METCON
20-18 min Amrap For Quality T-2
21-15-9 American Swing
18-15-12 cals
12-10-8 No Push Ups Renegade Row
Atleta A 21 American Swing, Atleta B 21 American Swing, Atleta A 15 AS… etc
Si el team acaba todas las reps vuelve a empezar

TUESDAY

STRENGTH
4 sets
12 Bulgarian Squat
10-12 Toes elevated Romanian Deadlift

METCON
I DON’T CARE
For Time
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap

WEDNESDAY

STRENGTH
Test + Pull Strength Protocol Day 1

METCON
Every 10 minutes x 3
500m Row
24 Wall Ball
40 Double Unders
21-15-12 C2B
6-3-1 Wall Walks

THURSDAY

STRENGTH
3×3 Snatch Lift-off + High Pull
4×3 Tall Muscle Snatch

METCON
5 Rounds for Time
9 Hang Snatch 45/30 kg
9 Toes to Bar
*Emom 15 Double Unders

FRIDAY

STRENGTH
Every 2 minute x 6
Bear Complex
Climbing every set

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Cluster 60/40
Bar Muscle Up

SATURDAY

METCON
1 mile Run
100 Pull Ups
200 Push Ups
300 Squat
1 mile Run


GPP

TUESDAY

STRENGTH
4 sets
6-8 Bulgarian SPlit Squat
4-5 Broad Jump for Mt
6 SPlit Stance Lateral Slam Ball (medball)
*rest 2 min

METCON
For Time
30 D-Ball Deadlift
30 D-Ball Facing Burpees
30 D-Ball Clean
30 BD-Ball Facing Burpees
30 D-Ball Squat
12 min cap time

WEDNESDAY

STRENGTH
3/4 sets
8-10 Seated Arnold Press
10-12 Bent over Dumbbell Row
+
3 sets
10 Lateral Raise
10 Tall Plank DB Drag

METCON
AMRAP 15
150 mt erg o 200 mt run
12 Dumbbell Snatch, alt
9 Box Jump Over

THURSDAY

STRENGTH
4 sets
10 Hip Thrust
10 GHD Sit Up
+
3 sets
10-15 Bench Reverse Hypers
10-15 Weighted Crunch
*rest 1 min

METCON
4 sets
Min 1-2: Erg
Min 3-4-5 Amrap*
*3 Slam Ball AHAP 6 V-Ups Ups 9/7 cals

FRIDAY

STRENGTH
6 sets
4 Weighted Chin Ups o 6 x 6 Chin ups
30 sec Hollow Hold o Tuck Hollow
+
3 x 15-10 Hummer Curl, 2 sec pause at top

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Devil Press
30 Air Squat
15 Sit Up
*cap time 15 min

Workouts of the week 13.05 / 19.05

09/05

MONDAY

STRENGTH
Close Grip bench Press 7-7-5-5

5 Rounds For Time
10 Burpees Pull Ups
20 Weighted Lunges, 1 DB 22.5-15 kg
30 Sit Ups
250 mt Run o erg
30 sec rest
*20 min cap time

TUESDAY

STRENGTH
4 sets
4 Back Squat
10-12 Dumbbell Romanian Deadlift

METCON
12 min Amrap
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Wall Bal

WEDNESDAY

STRENGTH
4 x Hang Muscle Snatch + Snatch Balance
4 x 2 Snatch Lift-off + 2 Pull

METCON
Every 4 min x 4
15 Burpees
12 T2B
9 Hang Power Snatch, weight by feel

THURSDAY

STRENGTH
Skill: Turkish Get Up – Bar Muscle Up

METCON
15 minute Amrap
45 Double Unders
12 Box Jump Over
6 Turkish Get-ups, alt
3 Bar Muscle Up

FRIDAY

STRENGTH
Skill: Handstand Push Ups

METCON
25 min Emom
Min 1: 5-max HSPU, kipping, strict o déficit
Min 2: 15-20 cals
Min 3: D-Ball Over the Shoulder
Min 4: 15-20 cals
Min 5: rest

SATURDAY

METCON
In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Slam Ball

-into-

2 rounds of
400m Run
45 Box Jump-step down

-into-

3 rounds of
20 Down Up
30 Wall Ball
*35 min cap


GPP

MONDAY

STRENGTH
4 sets
6-8 Strict Shoulder Press
8 Deficit Split Squat x side
*full rest between

METCON
4 Rounds
5 D-Ball Clean 50-40 kg
10 2 Hands Off Push UP Burpees
20 Reverse Lunges
1 min rest between

TUESDAY

STRENGTH
12/15 min Volume Accumulation
6/8 3 Point Row each x side
6/8 SLRDL x side
6/8 Strict Knee to Elbow o Leg Raise
*mínimo 3 sets

METCON
AMRAP 20
22 Slam Ball
22 Air Squat
22/18 Calorias erg (any)
22 Sit Up

WEDNESDAY

STRENGTH
4 sets
10-12 Bench Press + AMRAP Ring Row
*rest 2 min
+
3 sets
10 French Press x side
Max Crush Grip Curls

METCON
Every 2:30 x 6
12 Box Jump Over
9 Front Squat
6 Renegade Row

THURSDAY

STRENGTH
4 sets
8 Hip Thrust
15 Wall Sit Med Ball Squeeze
20 Seated Lateral Med Ball Pass 10/10
*rest 90 sec

METCON
15-18 min Emom
Min 1: 10 KB Clean Into R Lunges 5/5
Min 2: 15 calorie
Min 3: Max Shuttle Run o DU o SU

FRIDAY

STRENGTH
12 min Emom
Min 1: 3-5 Strict Chin Ups C2B, 2 sec pause at top
Min 2: 15-20 sec L Sit Hold
Min 3: Rest
+
8 min Volume Accumulation
10-12 Dumbbell Curl
15-20 Weighted Crunch

METCON
15 min Amrap
12/10 Calories Row
8 No Push Ups Burpees Broad Jump
*relay style

Workouts of the week 06.05 / 12.05

02/05

MONDAY

STRENGTH
Back Squat
6 – 4 – 4 – 2

METCON
For Time
800 mt run o Erg
50-30-10
Wall Ball 9-6 kg
Box Jump 50-60 cm
800 mt run o Erg
*cap time 14 min
**performance sub 12

TUESDAY

STRENGTH
Find 1 heavy rep of this complex
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
*14 min cap time

METCON
Ciabot
12 min Amrap
Power Clean 60/40 kg, ladder of 3, add weight from set 5
3 Wall Walks after each set

WEDNESDAY

STRENGTH
Opcion 1: Ring/Bar Muscle Up/Pull Ups Strength
Opción 2: Ring/Bar Muscle Up Technique
Opcion 3: Ring/Bar Muscle Up practice

METCON
20 min Amrap T-2, relay srtyle
15-12 cal Assault Bike
35/45 Double Unders
Bar Combo*

  • Elite 5 Toes to Bar 3 Chest 2to Bar 1 Muscle Up
  • Rx o 5 Knee to Chest 3 Pull Ups 1 Chest to Bar
  • Open 5 Knee to Chest 3 Pull Ups

THURSDAY

STRENGTH
Build 2 Heavy reps of Split Jerk
*from rack, 12 min cap time

METCON
3 Rounds
400 mt erg
21 Dumbbell S2O, 60-40 kg
12 Hands Off Burpees Over the Dumbbell
*14 min cap time
**performance sub 12

FRIDAY

STRENGTH
12-15 min Volume Accumulation
20 mt Trap Bar Carry AHAP
5-10 Strict K2E
with a partner, alternate every round

METCON
11 Rounds
4 D-Ball over the Shoulder, alt
8 V-Ups
12 Air Squat
*15 min cap time, performance sub 12

SATURDAY

METCON
Marston
20 min Amrap
1 Deadlift 180-130 kg
10 T2B
15 Burpees over the Bar
*releay style


GPP

MONDAY

STRENGTH
Every 2 min x 5
6 Trap Bar Deadlift
+
3-4 sets
10-15 Combo Shoulder
*Frontal + Lateral

METCON
AMRAP 15
9 D-Ball Clean 50-30 kg
12 Reverse Lunges
15/12 cals

TUESDAY

STRENGTH
15 min Volume Accumulation
8/10 Bench Bridge Press, 30×1 tempo
12 Box Leg Extension, 3 sec pausa at top
+
6 min – 40 sec On 20 sec Off
Hollow o Tuck Hollow Hold
Lateral Heels Touches

METCON
Power Endurance
4-5 rounds for quality
Every 90 sec alternating A-B
A: 250/200 mt run o erg
B: 15 Burpees Broad Jump

WEDNESDAY

STRENGTH
3 x 12/16 Deficit Split Squat
15 Banded Pull Apart
+
3 sets
16/20 Gorilla Row
12 Medball Leg Curl

METCON
For Time
21-18-15-9-6-3
Slam Ball
Sumo Squat Jump
V-Ups o Sit Up

THURSDAY

STRENGTH
EMOM 12
Min 1: 3-6 Strict Pull Ups
Min 2: 10 Bench Tucks
+
3 sets For Quality
12 Seated Curl
15/20 Toes Crunch

METCON
15 Min Emom
Min 1: 5 Shuttle Run
Min 2: 10 Push Ups
Min 3: 20 Hang Dumbbell Snatch alt

FRIDAY

STRENGTH
4 sets
10 Pull Over
12/16 Cossack Squat
+
4 sets
5/10 Hanging Strict Knee Raise
10 Side Plank Down Up

METCON
For Time
30-20-10
Cals erg
American Swing
Box Jump

Workouts of the week 29.04 / 05.05

24/04

MONDAY

STRENGTH
Every 90 sec x 10
1 Hang Power Snatch + 1 Snatch *any style

METCON
¡Los Hombros Bien!
3 Rounds For Time
30 Power Snatch 45-30 kg
20 Sit Up
10 Strict Handstand Push Ups
1 min rest between
*14 min cap time

TUESDAY

STRENGTH
12 min Volume Accumulation
Max Strict Weighted Pull Ups
10/15 Box GHD Sit Ups o Sit Up Med Ball Throw
30 mt object Carry AHAP, any style

METCON
Cheese Run modified
Amrap 25 min – T2
Atleta : Row 300/250 mt
Atleta B: 12-15 Chest to Bar + Max D-Ball Over the Shoulder

WEDNESDAY

STRENGTH
Work on 3 Heavy Hang Squat Clean
*rest 2 min

METCON
12 min Amrap
30 Hang Squat Clean 70-50 kg
15-12-9-6
T2B
Burpees to target

THURSDAY

STRENGTH
Bar Muscle Up Review
Deadlift Warm Up

METCON
Napalm
2 Rounds for Time
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts 110/75 kg
40 Wall Ball Shots each 9/6 kg

FRIDAY

STRENGTH
Running Technique
Split Jerk Technique With Bar & Dumbbells

METCON
For Time – T2
50 Devil Split Complex* 22.5-15 kg
50 cals
50 Suitcase Reverse Lunges
50 Shuttle Run
*Renegade Row + Devil Split Jerk

SATURDAY

¡¡¡ SURPRISE !!!


GPP

MONDAY

STRENGTH
3 sets
6 Dual KB Rack Bulgarian Squat, 20×1 x side
10 Side Plank Raise each
+
5-6 min Volume Accumulation
20 Frog Pump
20 Bicycle Crunch

METCON
18 min Emom
Min 1: 200-150 mt Row
Min 2: 8-10 Burpees into Reverse Lunges
Min 3: 5 D-Ball Over the Shoulder

TUESDAY

STRENGTH
12-10-8-Max Dumbbell Bench Press
Max Banded Pull Down
*rest 90 sec
+
3 sets
10 Dumbbell Romanian Deadlift, 30×1 tempo

METCON
For Time
5-10-15-20-15-10-5
DB Push Press 22.5-15 kg
Box Jump Step Down 60-50 cm

WEDNESDAY

STRENGTH
3/4 Rounds
8-10 Bent Over Row
5-10 Hanging Knee Raise / Reverse Sit Up
+
3 sets
Max Hummer Curl
Max Banded Face Pull

METCON
4 Rounds
1 min Slam Ball
1 min Erg
1 min Single Arm Dumbbell Hang Clean, atl
1 min Erg

THURSDAY

STRENGTH
10-12 min Volume Accumulation
4-7 Strict Chin Ups C2B
5-10 Medball-Row Pike Up
*minimo 3 rounds, max 5

METCON
Napalm GPP edition
4 Rounds for Time
10 Jumping Chest to Bar Pull Ups
20 Burpees
30 American Swing 24/16
40 Air Squat
*20 min cap time

FRIDAY

STRENGTH
4 sets
8 Shulder Press
12 Lateral Raise o Chines Raise

4 sets
12 Narrow Squat, heels elevated
12 Leg Extension
*rest 90 sec

METCON
15 min Amrap 45 sec On 15 sec Off
10 Tall Kneeling to Standing
12 Side Kick
10 Devil Slam Ball
12 cals

Workouts of the week 22.04 / 28.04

16/04

MONDAY

STRENGTH
Back Squat
6 – 6 – 4 – 4
*build a tough set for the day

METCON
For Time
500 mt Run
15 Deadlift 110/75 kg
18 Strict Handstand Push Ups
15 Deadlift 110/75 kg
500 mt Run
*cap time 12 min
**performance sub 9

TUESDAY

STRENGTH
Skill: Split Jerk
+
6/8 x 1 Push Jerk + 1 Split Jerk
*no T&G, un set every 90 sec

METCON
3 Rounds
1 min cal erg
1 min S2O 40-30 kg
1 min rest

3 Rounds
1 min cal erg
1 min G2O 50-35 kg
1 min rest
*peso liviano, vez por muchas reps!

WEDNESDAY

STRENGTH
6 sets
4 Weighted Chin Ups
10-15 GHD Box Sit Up
*rest 90 sec

METCON
¡No pasa nada! Re-Do
5 Rounds for Time
6 Renegade Step Over the Box
45 Double Unders
*cap time 14 minutos

THURSDAY

STRENGTH
4 sets
6 Incline Bench Press
30 mt Farmer o Bear Hug Carry AHAP
*rest 2 min between

METCON
For Time
75 Wall Ball
50 Burpees
25 Chest to Bar
50 Box Jump
75 Air Squat
*14 min cap time
**Performance sub 13

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Squat Clean 80-55 kg
12 T2B after each set
*cap time 10 min
**performance sub 7

SATURDAY

STRENGTH
Skill: Thruster Strength & Cycling

HERO SATURDAY
Jackie Modified
Team 3
3000 mt Row
150 Thruster 35/25
90 Pull Ups Chest to Bar


GPP

MONDAY

STRENGTH
5 Rounds
8 Dumbbell Bench Press AHAP
20-30 sec max Tall Kneeling Slam Ball
+
3 sets
15 Pinch Press
15 Bent Over Plate Row o Ring Row
*rest 60 sec

METCON
6 Rounds for Time
5 Hang Devil Press 22.5/15 kg
10 Sit Up
15 Air Squat
*12 min cap time

TUESDAY

STRENGTH
3 sets
8 Goblet Bulgarian Squat, 20×1 x side
8 3 Point Dumbbell Row x side
*rest 90 sec between
+
3 sets
10 DB Lateral Raise
10-15 Lying Glute Kick x side

METCON
15 min Amrap
45 Double Unders
3 Rounds
15 American Swing
7 Burpees no Push Ups into Reverse Lunges

WEDNESDAY

STRENGTH
5 RM Trap Bar Deadlift

METCON
12 Rounds for Time – T2
3 D-Ball Over the Shoulder
6 Burpees over the Row
12 cals
*17 min cap time

Cash Out
100 Crunches

THURSDAY

STRENGTH
16 min Emom
Min 1: 10-12 Dumbbell Romanian Deadlift, 30×1 tempo
Min 2: 40 sec Weighted Wall Sit
Min 3: Weighted Plank
Min 4: rest

METCON
20 min – 40 sec On 20 sec Off
Ski Erg
Slam Ball
Bike o Row
Down Up into Reverse Lunges

FRIDAY

STRENGTH
4 sets
12 Seated Curl into Press
12 Dumbbell Upright Row
Max Weighted Crunch

o

4 sets
12 Hip Thrust
12 Dumbbell o Med Ball Leg Extension
Max Weighted Crunch

METCON
For Time
21-15-9
American Swing 32/24 kg
15-9-3
Deficit o Dumbbell Push Ups*
200 mt run o erg after each set
*chest on the ground

Workouts of the week 15.04 / 21.04

09/04

MONDAY

METCON

METCON
Barbara
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Up
50 Squats
*3 min rest Between
**40 min cap time

STRENGTH
Cash Out Coach’s Choice

TUESDAY

STRENGTH
Deadlift
6 – 6 – 4 – 4
*build a tough set of 4 for the day

METCON
For Time
120 Wall Ball 9-6 kg
Emom
3 Deadlift 100/75 kg

Cash Out
Run, erg for 7-10 min at easy pace

WEDNESDAY

STRENGTH
Muscle Up o Chest to Bar

METCON
25 min EMOM
Min 1: 3/6 UB Muscle Up o C2B
Min 2: 12 DB Hang P. Snatch alt
Min 3: Max Distance Bear Hug Carry
Min 4: rest

Cash Out
50 V-Ups
100 Bodyweight Russian Twist

THURSDAY

STRENGTH
Every 2 min x 7
1 Thruster 1 Push Jerk 1 Split Jerk

METCON
THURSDAY THROWDOWN
For Time
50 Double-Unders
30 S2O 50/35 kg
50 Double-Unders
20 Thruster 60/40 kg
50 Double-Unders
10 Clean and Jerk 70/50 kg
*time cap

FRIDAY

STRENGTH
6-5-4-3
Hang Power Clean

METCON
T3, change station every round, score are total reps
3 Rounds 90 Amrap each station, change every 90 sec
A. Max Power Clean
B. Max Burpees to Target
C. Max mt at erg
D. Rest

SATURDAY

STRENGTH
15 min Emom
Min 1: 1 Power Snatch 1 Hang P. Snatch 1 P. Snatch
Min 2: 6-10 Strict T2B / K2E
Min 3: rest

METCON
12 min Amrap
10 T2B
15 Sumo Deadlift High Pull 40-25 kg
10 Hands Off Push Ups
15 Front Squat 40-25 kg


GPP

MONDAY

STRENGTH
4 sets
6-8 Landmine Squat, 30×1 tempo
+
4 sets
12 Bent Over Dumbbell Row
Max Upright Row

METCON
7 Rounds For Quality
15 cals Row
12 DB Reverse Lunges
9 Burpees Over the Dumbbell

TUESDAY

STRENGTH
4 sets
6-8 Seated Shoulder Press
12-15 Dumbbell Romanian Deadlift, 20×1

METCON
21 min – 35 sec On 25 sec Off
Min 1: Push Press
Min 2: Heavy Russian Swing
Min 3: Air Bike o erg for cals
Max effort every interval!

WEDNESDAY

STRENGTH
4 sets
6-8 Chin Ups, 2 sec pause at top
10-12 Goblet Narrow Squat, heels elevated
*rest 90 sec

METCON
6 Rounds For Time – T2
18 D-Ball Clean
30 calorías
*18 min cap time

THURSDAY

THURSDAY THROWDOWN
The D-Ball Chief
5 Rounds – 3 min On 1 min Off
3 D-Ball Clean
6 Push Ups
9 Air Squat

STRENGTH
Skill: D-Ball Clean
+
Core Killer
12 min Emom
Min 1: 30-40 sec Feet Elevated Plank
Min 2: 4-8 Medball Pike Up
Min 3: 30 Medball Russian Twist

FRIDAY

STRENGTH
3-4 sets
12 Bench Chest Fly, 30×1
10 Plank to Push Ups

3-4 sets
5 Long into Cross Lunges x side
10 Single Leg Glute Bridge x side o Monster Walk

METCON
0-5
1000 mt Run o Erg
5-17
Amrap – Ladder of 3
Air Squat o Slam Goblet Squat
Devil Slam Ball
V-Ups o Sit Up