CROSSFIT

—

MONDAY

STRENGTH
Every 2 min x 5
1 Power Clean 3 Jerk T&G*
*focus on Cycling and Speed

METCON
3 Porcellini
For Time In T-3
150 Cal Row
150 Shoulders To Overhead 50/35
150 Cal Row
*cap time 25

—

TUESDAY

STRENGTH
In 20 min Build
A. 5 Heavy Reps of Back Squat
B. 3 Weighted Pull Ups

METCON
JOOER!
9 min Amrap
5 Rounds
12 Front Squat (50/35)
12 Chest to Bar
Amrap Double Unders

—

WEDNESDAY

STRENGTH
15 min Volume Accumulation, alternating with a partner
8 Single Arm Dumbbell Row x side
8 Single Leg RDL x side
10 Reverse Sit Up

METCON
For Quality
21 – 18 – 15 – 12 – 9 – 6 – 3
American Swing 24/16
42 – 36 – 30 – 24 – 18 – 12 – 6
Walking Lunges
21 – 18 – 15 – 12 – 9 – 6 – 3
Cals erg
*cap time 21 min

—

THURSDAY

STRENGTH
5 x 2 Low Hang Power Snatch
5 x 1 Power Snatch 1 Hang Snatch

METCON
Power Intervals – Every 2 min x 5
10/12 alt Dumbbell Power Snatch
15/20 Wall Ball

—

FRIDAY

STRENGTH
10 min Volume Accumulation
30 mt D-Ball Carry
10 Strict Hanging Knee

METCON
30 minute AMRAP
Atleta A:
300/250 mt Erg

Atleta B:
3 Rounds
3 D-Ball Clean 50/40
9 Kipping toes to Bar
*score: total mt

—

SATURDAY

METCON
Partner Workout
2 Rounds For Time
75 Sit Up
Row 750m*
75 Wallball (20/14)
Row 750m*
75 Dumbbell Snatch (22/15)
*Partner must hold a plank position whilst the other one is rowing, if they break they must alternate

---

GPP

—

MONDAY

STRENGTH
4 sets
8/10 Seated Shoulder Press
16 Reverse Lunges 8/8
+
8 min Emom
Min 1: 10 Loaded Beast Push Ups, perfect form
Min 2: 40 sec Goblet Squat*

METCON
5 Rounds for Time
15 American Swing 24/16
15 Hands Off Push Ups
18/15 Cals
*14 min cap time

—

TUESDAY

STRENGTH
5 sets
Max Banded Pull Ups, 2 sec pause at top*
10 Single Leg Hip Thrust x side
*minimum 8 máximo 12 reps

METCON
20 min Amrap 4 min On 1 min Off
5 D Ball Clean
10 Sprinter Mountain Climbers
15 Air Squat

—

WEDNESDAY (JUST ITALIA)

STRENGTH
5 sets
6-8 Dual Kb Deadlift
10-12 Kb Crush Grip Floor Press
*rest 90 sec

METCON
2 min On 1 min Off x 5
3 Burpees
9/6 Cal Bike
12 Kb Sumo Deadlift High Pull 24/16

—

THURSDAY

STRENGTH
3/4 sets
6 Heavy Bulgarian Squat x side
20 Russian Twist
+
3/4 sets
8/10 Dumbbell Bench Press, 30X1
10 Tall Kneeling Slam Ball

METCON
12/14 min Emom
Min 1: 16 cals Row
Min 2: 12 Devil Slam Ball

—

FRIDAY

PUMP
3/4 sets
10 Curl + Max time hold at top position
15 Banded o Dumbbell Hamstring Curl
+
3/4 sets
12 Bend Over Lateral Raise
10 Goblet of Front Rack Tall Kneeling to Standing

METCON
15 min Amrap
15 Box Jump Step Down
10 Dual Dumbbell G2O o Plate
5 Burpee to Plate o Over the Dumbbell

—

SATURDAY

METCON
Partner Workout
2 Rounds For Time
75 Sit Up
Row 750m*
75 Wallball (20/14)
Row 750m*
75 Dumbbell Snatch (22/15)
*Partner must hold a plank position whilst the other one is rowing, if they break they must alternate

CROSSFIT

—

MONDAY

STRENGTH
5 sets
12 Back Rack Reverse Lunge 6/6
6 Weighted / Strict Chin Ups
*rest minimum 90 sec between, go heavy!

METCON
For Time
15-12-9-12-15 reps of:
Chest-to-Bar
Deadlifts (100/70)
Bar Facing Burpees
*cap time: 12 min

—

TUESDAY

STRENGTH
5 sets
2 x 1 Power Clean 2 Push Jerk
*rest 5-sec between reps, 90 sec between sets

METCON
8 min Amrap
Hang Power Cleans (60/40)
Each time you breack perform 30 Air Squat

8 min Amrap
Strict Press (35/20)
Each time you break perform 50 Double Unders
*4 min rest between
*Courtesy of CrossFit.com

—

WEDNESDAY

STRENGTH
5 sets
2 Turkish Get Up x side
12 Hanging Knee to Opposite Elbow
rest 60-90 sec

METCON
20 minute Amrap
8 T2B – K2E – K2C
10 DB Front Squats (22/15)
14/12 Calorie Row

—

THURSDAY

SKILL
Handstand Practice

METCON
For Time
500 mt Run
15-12-9-6-3
Strict Handstand Push-ups
30-24-18-12-6 24/16
American Swing
500 mt Run
*cap time 14 min

—

FRIDAY

STRENGTH
5 sets
5 Close Grip Bench Press
10-12 Sumo Stance Plate Hug Good Morning
*rest 60 sec

METCON
For Time
800 m Erg
30 Bar Muscle
80 Wall Ball
*12 min cap time

—

SATURDAY

STRENGTH + METCON
Partner Workout
00-10 minutes
8RFT YGIG
«Dumbbell DT»
+
-into-
+
10-25 minutes
10RFT YGIG
19 Wallball (20/14)
19/15 Calorie Row

---

GPP

—

MONDAY

STRENGTH
8 Incline Dumbbell Bench Press
10 Tall Kneeling to Standing
*rest 90 sec
+
6/8 min Emom
Min 1: 45 sec Goblet Wall Sit Hold
Min 2: 12 French Press

METCON
For Time – T2
100 American Swing
100 Box Jump
100 cals
*15 min cap time

—

TUESDAY

STRENGTH
5 sets
6 Trap Bar Deadlift
Max Wide Australian Pull Ups o Ring Row
*rest 90 sec

METCON
15 min Amrap 40 sec On 20 sec Off
Min 1: D-Ball Clean
Min 2: Burpees NPU into Air Squat
Min 3: Erg

—

WEDNESDAY

STRENGTH
5 sets
10 3 Point Dumbbell Row
6-8 Deficit Split Squat x side
+
3 sets
15 Hummer Curl
20 Frog Pump

METCON
15 min Amrap
9 Dual Dumbbell Push Press
9 cals erg
9 V-Ups

+ 3 reps every 3 rounds

—

THURSDAY

STRENGTH
46/8 Strict Chin Ups, 2 sec pausa at top
10 Db o Kb Romanian Deadlift
40 sec Hollow Hold
+
3x max Banded Curl
3 x max Banded Pull Apart

METCON
5 Rounds For Time
12 Hands Off Push Up
16 Slam Ball
18/14 Cals
*14 min cap time

—

FRIDAY

PUMP
3/4 sets
12 Dumbbell Chest Fly
8-12 Plate Hammer Curl + Press

3/4 sets
10 Single Leg Hip Thrust x side
10 Monstar Walk x side

METCON
For Time T-2
1600 mt Row
60 Sit Up
1200 mt Row
60 Sprinter Mountain Climbers

—

SATURDAY

STRENGTH + METCON
Partner Workout
00-10 minutes
8RFT YGIG
«Dumbbell DT»
+
-into-
+
10-25 minutes
10RFT YGIG
19 Wallball (20/14)
19/15 Calorie Row

CROSSFIT

—

MONDAY

STRENGTH
4 sets
8 Back Squat @21X1
*rest 2 minutes

METCON
In 15 min – T2
150 wall Ball
75 Deadlift 90/70
Amrap Cals

TUESDAY

STRENGTH
4 sets
3/6 Weighted Chin Ups, pausa at top position
10-12 Gorilla Row
*rest minimum 90 sec

METCON
For Time
30-25-20 American Swing 32/24
25-20-15 Chest to Bar Pull Ups
20-15-10 Burpees to Target
*12 min cap time

—

WEDNESDAY

STRENGTH
10 min Emom
1 Power Clean + 1 Push Press + 1 Jerk

METCON
20 min Emom
Min 1: 5 Clean and Jerk 70/55
Min 2: 10 T2B
Min 3: 15 Air Squat
Min 4: rest

—

THURSDAY

STRENGTH
Bench Press
Find 3 Heavy Reps
then perform
3 sets Amrap @ 70% of 3 RM of the Day

METCON
5 Rounds For time
15 Box Jump
12 Dumbbell Snatch alt
3 Wall Walks

—

FRIDAY

STRENGTH
Every 90 sec x 7
3 Squat Snatch

METCON
In 10 minute
3-6-9-12…
Power Snatch 60/40 kg
15/20 Double Unders

—

SATURDAY

STRENGTH
Bodybuilding

METCON
Partner Workout
25 minute AMRAP (alternate movements)
5 Devil Press
10 Kipping Pull-ups
18/14 cals erg

Example:
P1- Dbl Sn, P2- Pull-ups, P1- Erg, P2-Dbl Sn…etc

---

GPP

—

MONDAY

STRENGTH
4 sets
8-10 Rear Foot Split Squat x side
Max Diamond Push Ups*
+
3 sets
10 Goblet Tall Kneeling to Standing + 10 Slam Ball from Lunge Position* 5/5
*perfect form

METCON
7 Rounds for Time
10 Box Jump Step Down
10 Slam Ball
10 Sit Up
*13 min cap time

TUESDAY

STRENGTH
4 sets
6/8 Strict Chin Ups
8/10 Med-Ball Hamstring Curl
+
3/4 sets
10 Bent Over Dumbbell Row + 10 V-Ups + 30 sec Hollow Hold

METCON
20 min Emom
Min 1: 15 calorías
Min 2: 12 Hang Dumbbell Clean
Min 3: 9 Broad Jump back pedal
Min 4: rest

WEDNESDAY

STRENGTH
4 sets
10 Incline Dumbbell Bench Press AHAP
10 Staggered Deadlift x side
+
3/4 sets
12 French Press + 10 Side Plank Down Up, slow and controlled

METCON
15 min Amrap
100 calS
75 Down & Up
50 Dumbbell Snatch

—

THURSDAY

STRENGTH
4 set
8 Trap Bar Deadlift
12 Z Press

METCON
In 12 min
3-6-9-12.. etc
D-Ball Clean
Hands Off Push Ups

FRIDAY

PUMP
4 sets
12 Seated Lateral Raise
Max Seated Curl
Max Weighted Crunch

4 sets
12 Goblet Narrow Squat Heels el.
12 Cossak Squat
12 Alt V-Ups

METCON
5 Rounds for time,
12 Calories Erg
12 Jumping Lunges
12 Burpees no Push Ups
30 sec rest between rounds

MONDAY

STRENGTH
6 x 3 Paused Deadlift, rest 2 minutes
*1 sec pause below knee on each rep
**reset each rep on the floor, no TNG

METCON
15 min Amrap
50 Double Unders
20 Deadlift 90/70 kg o 60% of your RM
10 Kipping Handstand Push Ups

TUESDAY

STRENGTH
12 minute EMOM
Min 1: 1 Power Clean 2 Hang Power Clean
Min 2: 3/4 Broad Jump*
Min 3: rest

METCON
5 Round For Time
9 Hang Power Cleans (70/50)
12 T2B
15 Box Jump (60/50)
*12 minute cap

—

WEDNESDAY

STRENGTH
10 min Emom
3 Thruster
*Build 3 heavy reps

METCON
Dumbbell Fran
21 Dumbbell Thrusters 22,5/15
21 Pull-ups
15 Dumbbell Thrusters
15 Pull-ups
9 Dumbbell Thrusters
9 Pull-ups
*10 minute cap

—

THURSDAY

METCON
Let Loose
5 Rounds for Time
30 Kettlebell Swings (24/16)
30 Hand Release Push-Ups
30/24 Calorie Bike Erg
Rest 2 Minutes Between Rounds
*Courtesy of CrossFit New England, 35 min cap time

PUMP
Guns and Buns

—

FRIDAY

STRENGTH
5 x 2 Hang Power Snatch 1 Hang Squat Snatch
5 x 1 Power Snatch 1 OHS

METCON
For Time – T2
100 Dumbbell Power Snatch, alt (22/15)
50 Burpees Box Jump Over (50/60)
100 Cals
*15 min cap time

—

SATURDAY

METCON
20 minute AMRAP
Partner 1 – 16/12 Calorie Bike
Partner 2 – 10 Renegade Rows + D-Ball Clean (until partner 1 completes the bike)

---

GPP

—

MONDAY

STRENGTH
4 sets
8-10 Seated Arnold Press, 21×1
20-30 Quadruped Shoulder Tap (5/5 o 8/8)

3 sets
10 Seated French Press
20 Weighted Crunch

METCON
15 min Amrap
5 Dumbbell Burpees into Reverse Lunges*
10 Sit Up
15/12 Cals erg
*1 rep = 1 DB Burpees + 1 Reverse Lunges x side

TUESDAY

STRENGTH
4 sets
6/8 Dual Kb Sumo Deadlift
30 sec Side Plank x side
+
3 sets
10 Cross Leg Glute Bridge x side
12/15 Bent Over Lateral Raise

METCON
5 Rounds for Time
9 D-Ball Clean
15 Cal erg
+
5 Rounds for Time
12 D-Ball Squat
15 Hands Off Push Ups

WEDNESDAY

STRENGTH

4 sets
15-12-9-max Bench Press
+
3 sets
5/8 Turkish Sit Up x side
10 Toes to Dumbbell

METCON

For Time T-2
50 Dumbbell Push Press
75 cals
100 Sprinter Mountain Climbers
75 cals
50 Dumbbell Push Press
*22 min cap time

—

THURSDAY

STRENGTH
4/5 sets
10/15 sec Chin Over the Bar Hold
10 Dumbbell Row x side (no push ups – 5/5)
10/15 Dumbbell Curl

METCON
4 Rounds for Time
20 Dumbbell Snatch alt (22.5/15)
20 Down Up
20 Box Jump Step Down (50/60)
*cap time 15 min

FRIDAY

PUMP
4 sets
Max Seated Dumbbell Curl
Max Chest Fly
4 sets
10 Split Squat x Side, 1 KB o DB
1 min Wall Sit

METCON
Amrap 20 min
200 mt run o 40 sec Row-Bike
20 American Swing
30 Air Squat o Squat Jump
40 Russian Twist

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

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

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

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

MONDAY

STRENGTH
4 sets
8 Back Squat, 21X1
*rest 2 minutes
**focus on movement and tempo, not the load

METCON
For Time – T2
100 cals
10-9-8…1
Synchro Thruster / Burpees over the Bar
*cap time 14 min

TUESDAY

STRENGTH
Strict/Butterfly Pull ups Progression

METCON
20 min Emom
Min 1: 21 Cals
Min 2: 15 American Swing (32/24)
Min 3: 12 C2B*
Min 4: Max DU Unbroken
*elite 6 C2B 3 Bar Muscle Up UB

FINISHER
100 Barbell Curl with empty bar
100 Banded Pull Apart

—

WEDNESDAY

STRENGTH
4 x 3 Paused Deadlift
*rest 2 minutes, pause below knee, reset each rep, no TNG
+
4 x 6 Floating Clean Pulls; rest 90 sec

METCON
In 10 min
21 Wall Ball
15 Clean 70/45 kg
21 Wall Ball
12 Clean 80/55 kg
21 Wall Ball
9 Clean 90/65 kg
21 Wall Ball
Amrap Clean 90/65

—

THURSDAY

STRENGTH
Strict HSPU Strength Protocol

METCON
Every 4 min x 4 (16 min)
1 & 3
25 Box Jump Over + 15-20 T2B
2 & 4
25/20 Cal Row + 10-15 Kipping Handstand Push-up

—

FRIDAY

STRENGTH
Build 1 Heavy rep of this complex
2 Power Snatch 1 Overhead Squat
*12 min cap time, 1 set every 90 sec

METCON
Heat Robinson
7 Rounds for Time
7 Sumo Deadlift High Pull (42.5/30)
7 Power Snatch
7 Overhead Squat

—

SATURDAY

METCON
CHELSEA
30 minute EMOM (alternating minutes with a partner)
5 Pull up
10 Push-ups
15 Air Squats

---

GPP

—

MONDAY

STRENGTH
4 sets
6-8 T bar Row o Bent Over Row x side
10 Medball Hamstring Curl o Nordic Curl
+
3/4 sets
Max Dumbbell Curl
20 Weighted Crunch

METCON
For Time – T2
80-60-40 Cals
50-40-30 Dumbbell Clean (2 x 22.5/15)
*cap time 18 min

TUESDAY

STRENGTH
10-8-6-6 Dual Kb Squat, climbing, 20×1
After each set
10 Banded/Goblet Good Morning
10/15 Plate Z-Press

METCON
AMRAP 18 min – 40 sec On 20 sec Off
1 – Med Ball Thruster
2 – Erg
3 – Sprinter Mountain Climbers*
*Keep moving!!

—

WEDNESDAY

STRENGTH
4 sets
5-8 Strict Weighted Chin Ups
6 SLRDL x side
8-12 Seated Pike Leg Lift

METCON
2 Rounds
From 0 to 4
Tabata Burpee

From 4 to 8
Tabata Cals

From 8 to 12
Hollow Body Hold – SideKick, alt every 2 intervals
*rest 2 minute between Rounds

—

THURSDAY

STRENGTH
4 Rounds, rest 90 sec
8 Arnold Press
12 Reverse Lunges 6/6
+
3 x 12 Dumbbell Frontal Raise

METCON
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
V-Ups o Abmat Sit Up

FRIDAY

STRENGTH
3 sets
10 Romanian Deadlift
10 Donkey Glute Kick x side
+
3 sets
10 Bench Dumbbell Press
10 French Press

METCON
12 min Amrap
Burpees Box Jump Over Ladder of 2
6 Push Press After each Set (2 x 22.5/15)

MONDAY

STRENGTH
Hang Power Snatch 10 x 3
Focus: Catch Position

METCON
For Time
21 Power Snatch 50/35 kg
15 Burpees over the Bar

15 Power Snatch 60/40 kg
12 Burpees over the Bar

9 Power Snatch 70/45 kg
9 Burpees over the Bar
*15 min cap time

—

TUESDAY

STRENGTH
Strict HSPU Strength Protocol
+
3 sets
8 Crush Grip Curl
12 Banded Curl

METCON
SUMMER HIT: MAMBO NR 5
Amrap 12 min
60 Double Unders
12m Dumbbell Front Rack Walking Lunges (2x 22,5/15)
3-6-9… Wall Walks

—

WEDNESDAY

SUMMER HIT: TODO DE TÍ
IN 30 min T-2
100/70 Calorie Row

18 Rounds, alt
3 Power Cleans (70/55)
6 Box Jump Step Down
9 Burpees No Push Ups

AMRAP Calorie Row

—

THURSDAY

STRENGTH
4-5 SETS
8-10 BB Hip Thrust
10-15 Leg Curl

METCON
16/20 min – 90 sec On 30 sec Off alternating A/B
A. 12-18 UB T2B / Max Calorie Bike o Erg
B. 10-12 NPU Renegade Row / Max Calorie Bike o Erg

—

FRIDAY

STRENGTH
Strict o Butterfly Pull Ups Progression
+
4 sets:
30-40″ Flutter Kicks
12/12 Banded/DB External Rotation

METCON
5 Rounds 4 min On 1 min Off
6 Chest to Bar
9 Push Ups
12 American Swing (32/24)
15 Air Squat
Elite: 3 Bar Muscle Up
Open: Pull Ups

—

SATURDAY

STRENGTH
Every 3 min x 5
5-10 Strict Dips
10-12 Seated Banded Lat Pull down
+
For Quality: 3-4 sets
12 Bent Over Row
12 Reverse Fly

METCON
18 min Amrap
5 Deadlift
15 Wall Ball
**Every 3 from 0:00: 200m Run

---

GPP

—

MONDAY

STRENGTH
4 sets
8 Dual KB Déficit Sumo Deadlift AHAP, 30×1
12 3 Points Single Arm Row (6/6)

*3 sets 10 Lying Glute Kick o Banded Donkey Kick x side

METCON
15 min Amrap
10 Sprinter Mountain Climbers
12 Russian Swing 32,24
18 Air Squat
200/150 mt Row

TUESDAY

STRENGTH
4 x 5 Push Press + 10 Dual Front Rack Squat 5/5
+
4 sets
10-15 Banded Triceps Extension
10-15 Leg Extension

METCON
6 Rounds for Time
9 Devil Slam Ball
12 Box Jump Step Down
*cap time

—

WEDNESDAY

STRENGTH
D-Ball Over the Shoulder Review

METCON
25 min Amrap
45 Double Unders
30 cals machine
20 Strict Sit Up
10 D-Ball Clean Over the Shoulder

—

THURSDAY

CASH
4-6 Strict Chin Ups
10-15 Dumbbell Curl
20 Cycling Crunch

METCON
3 Rounds for Time – T2
800 mt erg
60 Hang Dumbbell Snatch
40 Side Kick
*25 min cap time

FRIDAY

STRENGTH
4 sets
12-16 Alternating Dumbbell Bench Press
10-12 Reverse Lunges alt
20-30 Side Plank

METCON
10 min Emom
Min 1 – Row for mt
Min 2 – 12-16 Renegade Row

10 min Emon
Min 1 – Row for mt
Min 2 – 10-15 Hands off Push Ups