MONDAY

CrossFit

WEIGHTLIFTING
Every 1’30» x 6 rounds
Squat Snatch no feet + 2 OHS

WOD
Emom 12′
3 Power Snatches
3 Squat Snatches*
Odd
40″ Machine for Cals

Score
Worst score on Row
Heaviest + lightest set

*reps can be split

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 18′, T-2
You go I go
200/150 meters Row
10 Burpees / Burpees no Push Ups
10 Diamond Push Ups / Hands Off

TUESDAY

CrossFit

STRENGTH
3/4 rounds
2 Strict High Chest to Bars + 4 High Kipping Chest to Bars
8/10 Bar Dips
10/12 Lat Pull Downs
30″ Hollow Rocks with pvc
rest 2′ between rounds

WOD
3 rounds for time:
20 Devil Presses
30 Walking Lunge Steps*
400 meters Run
*hug a plate, a sandbag, a medball or a slam ball… something that is heavy and difficult to hold

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
30 Sit Ups
40 American Swings
50 mt Bear Crawls

WEDNESDAY

CrossFit

STRENGTH
12′ to establish a heavy 4 RM Deadlift

WOD
20′ amrap
5 Deadlifts (85% of strength part)
10 Toes-to-Bars
15 Bar Facing Burpees

Strength & Conditioning

STRENGTH
Lower body

METCON
25-20-15-10-5
DB Thrusters
Burpees no Push Ups
20 Mountain Climbers after each set

THURSDAY

CrossFit

STRENGTH
Cleans from blocks
3 reps every 3′ x 5 rounds
after each set 5 seated High Box Jumps
Focus: speed

WOD
3 rounds
50 Wall Ball shots
35/25 cals Row
200 mt Run
cap time 20′

Strength & Conditioning

STRENGTH
Total body

METCON
For Time:
T-3
150 KB SDHPs
150 Box Jumps
150 DB Snatches
One athlete works, one athlete rests, one athlete waits in plank position
Cash out: 150 Double Unders

FRIDAY

CrossFit

STRENGTH
Friday Pump
4 rounds for quality
– Strict HSPUs amrap
– 10/15 Dumbells or Deficit Push Ups
– 20-30″ Ring/box Support

METCON
5 rounds
1′ Dumbell Push Presses
1′ Burpees to plate
1′ Dumbell Steps on Box
1′ rest

Strength & Conditioning

STRENGTH
Grinder

METCON
4 rounds (23 mins)
In 2′
Row 25/20 cals + amrap Down & Ups
rest 1′
In 2′
Amrap
15 Air Squats
10 Push Ups
5 Strict Pull Ups / Jumping Pull Ups
rest 1′

Lunes
Recordar que este lunes habrá clases a las 11 y 12h a causa del festivo.

7′ AMRAP of pull ups
Every time you leave the bar, 10 tuck sit up or 10 hollow rock alternating

WOD
In pairs
3 rounds for time
80 wall ball
40 cal bike
10 rope climb
Rest 1′

Martes
Running drills
WOD
Loredo

Miércoles
40 shoulder press
Set have to be of 8/12
After every set perform 8/12 strict k2e
(más…)

Lunes

3 X 3 + 1 MUSCLE SNATCH + PUSH PRESS
3 X 3 POWER SNATCH CLIMBING

WOD

IN 7′
ISABEL
THEN
500 MT RUN X 3
REST 1′ AFTER EVERY ROUND

Martes

4/5 ROUNDS NOT FOR TIME
1 ROPE CLIMB
10 TOES TO BAR
15 SIT UP

WOD

50 CAL ROW
5 ROUNDS
10 FRONT SQUAT
10 PULL UPS

Miercoles

5 ROUNDS FOR TIME

50 DOUBLE UNDERS
25 AMERICAN SWING
15 PUSH UPS
10 BOX JUMP

REST 1′

Jueves

3 X 3 WALL CLIMB 3″ PAUSE IN HANDSTAND
3 X 3 STRICT HANDSTAND PUSH UPS

12′ AMRAP 40» WORK 20″ REST

3 HAND STAND PUSH UPS
9 SUMO DEADLIFT HIGH PULL
12 WALL BALL

Viernes

5′ CAL BIKE
5′ GTO
5′ BOX JUMP OVER
5′ REST
3′ CAL BIKE
3′ GTO
3′ BOX JUMP OVER
3′ REST
1′ CAL BIKE
1′ GTO
1′ BOX JUMP OVER

in 3′
500 mt row
amrap s2ohd
rest 1′
in 3′
25 box jump over
Amrap dumblell snatch
X 3
El secretari

Emom 7′
1 deadlift
1 hang power clean
1 power clean
WOD
21 15 9
Deadlift wall ball
rest 3′
15 12 9
hang power clean
box jump

5 rounds not for time
8 Front squat tempo 32X0
3/8 strict chest to bar after every set
10′ AMRAP
10 front squat
10 chest to bar
10 burpees
Rest 3′
7′ AMRAP
7 toes to bar
7 wall ball
7 american

Skills
5×6/8
Deadlift 2″ pause above the knee – light weight – work on body position
For time
5 rounds
10 deadlif
20 push ups
30 sit ups
40 air squat
50 double unders
rest 1′ between rounds
Que tal el Fight gone Bad??
Tomorrow is a Bring a Friend Day!!!
Haz Como El Secretari y coach Jaime! Entrena con un amigo!

flat bench dumbell presses 10 reps
ring row 10 reps
20′ AMRAP
rope climb 2
20 wall ball
20 american
20 dumbell ground to over head
20 box jump
80 mt run

In Team of 2
2 rounds for time
30 power snatch
30 burpees lateral jump
30 wall ball
30 toes to bar
60 double unders
followed by
2000 mt row
skip every 500 mt
Cash out
Big Team Big selfie
Cual sera la classe mas cool???