h

Workouts of the week 22.07 / 28.07

18/07

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

Workouts of the week 15.07 / 21.07

09/07

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)

Workouts of the week 08.07 / 14.07

04/07

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

Workouts of the week 01.07 / 07.07

25/06

MONDAY

STRENGTH
SHSPU Strength Protocol

METCON
Ledesma
20 min Amrap
5 Kipping Handstad Push Ups
10 T2B
15 D-Ball Clean

TUESDAY

STRENGTH
6 min Emom
3 Tall Power Clean

Every 90 sec x 6
2 Hang Power Clean + 1 Hang Clean (no T&G)

METCON
SUMMER HIIT: BREAK MY SOUL
3RFT
Run 400m
50 Air Squats
15 Deadlifts (100/70)

WEDNESDAY

STRENGTH
4-5 sets
4-6 Bench Press
30 sec Tall Kneeling Slam Ball AHAP
*rest 2 min

METCON
12 min Emom
Min 1: 10 Renegade Row
Min 2: 10 Weighted Step Up
Min 3: 10 V-Ups

2 min rest

8 min Amrap
Dumbbell S2O, Box Jump Over Ladder of 4

THURSDAY

METCON
5 Rounds For Time T2
40 Calorie Row
30 Synchro Sumo Deadlift High Pull (45/30)
20 Synchro Bar Facing Burpees

FRIDAY

STRENGTH
3 x 3 Scarecrow Snatch
4 x 3 Hang Snatch
*rest 90 sec between sets

METCON
CHAMBEA, JALA!
For Time
75 Wall Ball 9/6 kg
35 Power Snatch 35/25 kg
50 Wall Ball
25 Power Snatch
25 Wall Ball
15 Power Snatch

SATURDAY

STRENGTH
CF: Kipping Pull Ups o Butterfly
GPP: Crossover

METCON
25 minute AMRAP
500 mt Run
20 Crossover
40 mt Burpee No Push Ups Broad Jump
20 Dual Dumbbell Clean 22,5/15


GPP

MONDAY

STRENGTH
4 sets
6-8 Trap Bar Deadlift
10 Partner Abs

METCON
For Time
100/70 Calorie erg o 1000 mt Run

Into

18 Rounds, alt every round
8 alt DB Snatch
4 Burpees Over the Partner
*18 min cap time

TUESDAY

STRENGTH
4 sets
3-6 Strict Pull Ups
8-12 Dual Dumbbell Bent Over Row

METCON
25 min Amrap 35 sec On 25 min Off
Min 1: Jumping Pull Ups
Min 2: Row / Bike
Min 3: Air Squat

WEDNESDAY

STRENGTH
4 sets
12-10-8-6 Incline Dumbbell Bench Press
12 Tall Plank KB Drag
+
3 sets
8-10 Upright Row
Max Banded Triceps Extension

METCON
5 Rounds For Time
18 cals
15 American Swing 24/16
12 Goblet Reverse Lunges 24/16

*cap time: 14 min

THURSDAY

STRENGTH
4 x 12 Dual Rack o Goblet Bulgarian Squat 6/6
+
4 sets
60 sec Side Plank 30/30
30 sec Jumping Lunges

METCON
3-4 rounds alternating stations every 90 seconds
A. 200 mt Erg
B. 20 Box Jump Step Down
C. Amrap D-Ball Clean

FRIDAY

STRENGTH
4 sets
4-6 Strict Press*
4-6 Dual Kb Push Press*
*1 sec pausa @top
+
4 sets
8-12 Dual KB Deadlift RDL, 30×1
10 Leg Crossed Glute Bridge x side

METCON
12 min Tabata
Slam Ball
Loaded Beast Push Ups
Erg

Workouts of the week 24.06 / 30.06

20/06

MONDAY

STRENGTH
4 sets
5 Turkish Sit Up each side
10 Medball Pike Up
30 MedBall Russian Twist

4 sets
8/6 2 KB o Barbell Sumo DL
Max Seated Dumbbell Leg Extension

METCON
12-14 min Volume Accumulation
30m D-Ball Carry
Max Dumbbell Bench Press, weight by feel, minimum 8 reps
Max V-Ups

TUESDAY

STRENGTH
4 x 3 Scarecrow Clean
4 x 3 Tall Squat Clean
Build 3 Heavy Reps of Hang Power Clean, min cap time

METCON
6 Rounds for Time
8 T2B
10 Hang Power Clean 60/40 kg
14/12 cals Row
*13 min cap time

WEDNESDAY

STRENGTH
Strict o Butterfly Pull Ups Progression

METCON ?
15 min Emom
Min 1: 15-18 Calorie Bike
Min 2: 12 Alt Dumbbell Snatch
Min 3: 3-9 Burpees Chest to Bar

2 min rest

For Time
18-15-9-3
Dumbbell Thruster
Burpees over Dumbbell

performance: Burpees Bar Muscle Up / Toes to Bar

THURSDAY

STRENGTH
5 x 3 Tall Snatch + 3 Snatch Balance*
*pausa at bottom position, moderate weight

Power Snatch into Overhead Squat
5 4 3 2 1
*pausa in deep catch, drop every rep

METCON
HOT IN HERRE
13 min Amrap
35 Double Unders
12 Wallball (9/6)
9 Hang Power Snatch (40/30)
*time cap 12 min

FRIDAY

STRENGTH
Test Day Strict HSPU + Strength Protocol

SUMMER HIIT
MORENITA
14 minute AMRAP
4 Handstand Push-up
8 Kettlebell Swings (32/24)
16 Air Squat

SATURDAY

STRENGTH
4 sets:
10 Goblet Tall Kneeling to Standing
10 Pike Shoulder Taps
10 SA DB RKBS/side

METCON
For Time
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed


GPP

MONDAY

STRENGTH
Tabata 1
A. Hollow Hold
B. Front Leaning Rest

Tabata 2
A Flutter Kick
B Lateral Slam Ball

METCON
20 min Emom
Min 1: 10-12 Deadlift*
Min 2: 10-12 V-Ups
Min 3: 10-12 No Push Ups Renegade Row
Min 4: Shuttle Run o Erg
Min 5: rest
*D-Ball / 2 Kettlebbell

TUESDAY

STRENGTH
4 sets
4/6 Weighted o Strict Pull Ups
10/12 Bent Over Lateral Raise
+
100 curl, every break perform 10 V-Ups

METCON
20/15 minute Amrap
200 mt run o erg
12 Devil Hang Clean and Press 22,5-15 kg
21 Reverse Lunges

WEDNESDAY

STRENGTH
4-5 sets
8-10 Dumbell Bench or Floor Press
20 Goblet Narrow Squat Heel Elevated
+
3 x Max Banded Triceps Extension

METCON
For Time
21-18 – 15 – 12 – 9 – 6 – 3
American Swing
Box Jump Step Down
*cap time 12 min

THURSDAY

STRENGTH
4 sets
6-8 Dual KB Front Rack Bulgarian Squat, 30×1

METCON
2 Rounds for Time – T2
1000 mt Row
100 Air Squat
50 D-Ball Clean 50-40 kg
*25 min cap time

FRIDAY

STRENGTH
3 set
6 SLRDL
10 Single Leg Glute Bridge Leg Crossed
30 sec Side Plank

3 sets
8-12 Single Dumbbell Z-Press
10-12 Lateral Raise

METCON
8 min – 40 sec On 20 sec Off
A. Burpees Over The Dumbbell
B. Squat Jump

8 min – 40 sec On 20 sec Off
A. Sprinter mountain Climbers
B. Tall Kneeling Slam Ball

2 min rest between

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 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