#workoutclub
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 16.09 / 22.09
CROSSFIT
—
MONDAY
STRENGTH
3 Hang Power Snatch every 90 sec 4/5 sets
2 Power Snatch T&G every 90 sec x 4/5 sets
METCON
For Time
15-12-9-6
Hang Power Snatch 40/30 – 50/35 – 60/42,5 – 70/50 kg
15-20-25-30
Wall Ball 9/6 kg
cap time: 12 min
—
TUESDAY
STRENGTH
4 sets
6 Deadlift
6-8 Half Kneeling SA Press/side
METCON
For Time
27 – 21 – 15 – 9
Sumo Deadlift High Pull 35/20
Push Press 35/20
cap time 15 min
—
WEDNESDAY
STRENGTH
A. Bar Muscle Up
B. Pull Ups C2B
METCON
18 min Emom
Min 1 – 250 mt Row o Bike Erg
Min 2 – 10 Dumbbell Front Squat 22,5/15
Min 3 – 4/7 Bar Muscle
Scaling: Amrap Strict Chest to Bar / Kipping Pull Ups*
*minimum 5 reps UB
—
THURSDAY
STRENGTH
12-10-8-8
Incline Bench Press
*After each set:
30 sec Feet Elevated Tall Plank
10-15 Crush Grip Dumbbell Curl
METCON
18 min Amrap
6 T2B
8 Renegade Row
10 Kettlebell Swings 24/16
27 Double Unders
—
FRIDAY
STRENGTH
9 min to find 2 RM of Hang Power Clean
METCON
D-Ball The Chief
Amrap 3 min On 1 min Off x 5
1 Round is:
2 D-Ball Clean
6 Push Ups
8 Reverse Lunges
—
SATURDAY
METCON
T-2
Amrap 25′
Ladder of 5
Sincro Box Jump Over
Sincro Single Dumbell Thruster
Sincro Knee to Elbow
*Rx 22,5/15
GPP
—
MONDAY
STRENGTH
4 sets
12 Suitcase Reverse Lunges 6/6
Max Z-Press, 1 Dumbbell o Plate
METCON
For Time T-2
1500/1250 m Row
4 Rounds
30 Db Push Press 20/12,5
50 Air Squat
cap time: 25 min
—
TUESDAY
STRENGTH
10-8-6-6
Trap Bar Deadlift
+
3 sets For Quality
Max Australian Pull Ups
10 V-Ups + Max Hollow Hold
METCON
15 min Amrap
10 Box Jump o 12/9 cals
10 Down Up
10 American Swing 24/16
—
WEDNESDAY
STRENGTH
4 sets
8 Incline Bench Press
12 Goblet Narrow Squat Heels Elevated
+
8 min Emom
Max Push Ups*
Glute Bridge Walk Out
*hands off, kneeling…
METCON
For Time
20-18-16-14-12
Dumbbell Snatch alt.
Slam Ball Hug Reverse Lunges alt
Slam Ball
cap time 14 min
—
THURSDAY
STRENGTH
10-8-6-Max Chin Ups, 1 sec pause at top
12 Side Bend x side
+
3 x Max Banded Curls
METCON
15 min Emom
Min 1: 5 D-Ball Over the Shoulder
Min 2: 10 Box Jump
Min 3: 15 Sit Up
—
FRIDAY
PUMP
3 sets
8/12 Seated Dumbbell Lateral Raise
Max French Press
3 sets
16 Dumbbell Single Leg RDL 8/8
10 Deficit Cross Leg Glute Bridge x side
METCON
For Time T-2
40 Hands Off Loaded Beast Push Up
60 cals
80 Wall Ball o Med Ball Thruster
60 cals
40 Hands Off Loaded Beast Push Up
cap time 17 min
—
SATURDAY
METCON
T-2
Amrap 25′
Ladder of 5
Sincro Box Jump Over
Sincro Single Dumbell Thruster
Sincro Knee to Elbow
*Rx 22,5/15
Workouts of the week 9.09 / 15.09
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
Workouts of the week 2.09 / 8.09
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
Workouts of the week 26.08 / 1.09
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
Workouts of the week 19.08 / 25.08
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
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