#workoutclub
Workouts of the Week 19.05 / 25.05
CROSSFIT
MONDAY
STRENGTH
Every 90 sec x 6
Rx/Performance: 2 Hang Squat Snatch
Open: 2 Hang Power Snatch
METCON
For Time
55 Double Unders
10-1
Power Snatch 50/35 kg
Burpees to Target
55 Double Unders
TUESDAY
STRENGTH
Deadlift 6-4-4-2
2 min rest between
METCON
5 Rounds For Time
12 Dumbbell Walking Lunges
12 Toes to Bar
*time cap 12 min, performance sub 9
WEDNESDAY
STRENGTH
Skill Review: Turkish Get Up 8/10 min
Skill Review: Handstand Push Ups 8/10 min
METCON
18 minute Amrap
18/16 Calorie Row
12 Weighted Box Step Up
4 Turkish Get-ups 2/2
2 Wall Walks
*use one dumbbell/kettlebell
THURSDAY
STRENGTH
Find 3 Unbroken Reps of Ground to Overhead
12 min cap time
METCON
For Time
8-7-6
Ground to Overhead
Bar Muscle up / Jumping / 9 C2B
500 mt Run
FRIDAY
STRENGTH
3 sets
8/12 Barbell Bicep Curls
8/12 French Press
Hanging Leg Raise to failure
3 sets
8/12 Tall Kneeling Leg Extension
8/12 Medball Leg Curl
Hollow Body Hold to failur
METCON
25 min Emom
Min 1: Wall Ball
Min 2: V-Ups
Min 3: Renegade Clean
Min 4: Air Bike o Erg
Min 5: rest
SATURDAY
STRENGTH
A. Weighted Pull Ups 6 x 3
B. Strict Pull Ups 6 x 3*
el atleta puede hacer 5-6 strict pull ups C. Banded Pull Ups 6 x 4*
**2 sec pausa chin over the bar
METCON
Murph Prep
30 min Emom
Min 1: shuttle run o erg
Min 2: 15 Air Squat
Min 3: 10 Push Ups
Min 4: 5 Pull Ups
Min 5: full rest
HYBRID
MONDAY
STRENGTH
Back Rack Reverse Lunges 4 x 10*
*increas intensity from week 1
PUMP
4 sets, minimum rest (45 sec)
10 Barbell Pendaly Row
1 min Forearm Plank
ENDURANCE
4 Rounds for Time
250/200 mt run o erg
10 Burpees Broad Jump
*rest 30 sec after each round
TUESDAY
STRENGTH
Dumbbell RDL 4 x 10*
*increas intensity from week 1
PUMP
B1 Glute Bridge Dumbbell Floor Press 3 x 10
B2 Deficit Single Leg Glute Bridge 3 x 10 x side
ENDURANCE
2 Rounds for Team of 2
50 cals
50 Plate G2O
50 Wall Balls
WEDNESDAY
STRENGTH
Strict Pull Ups 4 x 5*
*1 set x mas reps
*3-5″ pausa chin over the bar 3-5 sec forehead at bar
PUMP
B1 Dumbbell HighPull 3 x 12
B2 Narrow Goblet Squat 3 x 12
ENDURANCE
15 min Emom
Min 1: 3-5 Renegade Row
Min 2: 6-10 V-Ups
Min 3-4: erg
THURSDAY
STRENGTH
Seated Dumbbell Shoulder Press 4 x 8
*increas intensity from week 1
PUMP
10 min Volume Accumulation alt with a Partner
8 Seated French Press
8 Nordic Curl (squat)
ENDURANCE
5 Rounds For Time
20/18 calorias
12 Loaded Beast Push Ups
12 Weighted Box Step Up 50 cm / 15-10 kg
FRIDAY
STRENGTH
3 sets
12 Bent Over Lateral Raise
15 Plate Front Raise
PUMP
18-15-12 Dumbbell Hammmer Curl
ENDURANCE
18 min 90 sec On 30 sec Off alt A/B/C
A Box Jump Over
B Erg
C Slam Ball into Reverse Lunges
SÁBADO
ENDURANCE
T-4
A. 12 min Amrap T-2
10 D-Ball Clean
20 Navy Seal Partner Sit Up
30 Athletic Burpees
rest 90 sec
B. 12 min Amrap T-2
30 Cals Row
30 American Swing
30 Goblet Squat
rest 90 sec
C. 12 min erg for distance T-4
max 200 mt each athlet
performe 25 DU after each interval
el equipo se divide en dos gruipos de dos, cada grupo tiene que com pletar el bloque A y B, el bloqeu C se juntan todos los atletas
Workouts of the Week 12.05 / 19.05
CROSSFIT
MONDAY
STRENGTH
Back Squat
6 – 4 – 4 – 2
METCON
For Time
75-50-25
Double Unders
50-30-10
Wall Ball 9/6 kg
Hands Off Push Ups
cap time 16 min
TUESDAY
STRENGTH
In 14 min 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
3 Wall Walks after each set
WEDNESDAY
STRENGTH
5 x 3-5 Weighted Strict Chest to Bar
METCON
20 min Emom
Min 1: 15-12 cal Assault Bike
Min 2: 10 Dual KB Snatch
Min 3: 3/5 Muscle Up, any style
Min 4: rest
THURSDAY
STRENGTH
Build 2 Heavy reps of Split Jerk
*from rack, 12 min cap time
METCON
3 Rounds
21 Dumbbell S2O 22.5/15
400 m run
cap time 12 min
FRIDAY
STRENGTH
15 min Volume Accumulation
15 mt Trap Bar Carry AHAP
Hanging Leg Raise to failur
METCON
8 Rounds
4 D-Ball over the Shoulder 50/40 kg
8 Burpees
16 Air Squat
cap time 15 min
SATURDAY
METCON
Marston
20 min Amrap
1 Deadlift 180-130 kg
10 T2B
15 Burpees over the Bar
*releay style
HYBRID
MONDAY
STRENGTH
Dumbbell Romanian DL 4 x 12
*2 sec pause at knee
90 sec rest between sets
PUMP
12-2
Dumbbell Floor Press
Med-ball Hamstring Curl
ENDURANCE
In 15 min with a partner row for cals
Every 60/50 cals perform
A 50 American Swing / B 20 Burpees Broad Jump
*alternating A/B each round
score: total cals
TUESDAY
STRENGTH
Back Rack Reverse Lunges 3-4 x 12
PUMP
3 sets, minimum rest
12 Barbell Bent Over Row
20 alt leg V-Ups
ENDURANCE
5 min Amrap x 3 (15 min)
1 min: Max D-Ball Clean (3/5 RPE)
1 min: Max erg
1 min: Max D-Ball Squat (3/5 RPE)
1 min: Max erg
1 min: rest
WEDNESDAY
STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
90 sec rest between
PUMP
Emom 12 min 40 sec On 20 sec Off
Min 1: Max Dumbbell Mike Tyson Push Ups
Min 2: Weigthed Wall Sit
Min 3: Pulse Up
ENDURANCE
3 Rounds (24 min)
A
Amrap 4 min
10 Dumbbell Push Press (light weight)
10 Renegade Row (no push ups)
10 Sit Up
B
Amrap 4 min
Erg for cals
THURSDAY
STRENGTH
A. 1 x Max UB Pull Ups
B. 4 x 3/5 Strict Chin Ups*
*3 sec pausa chin over the bar, 3-sec forehead
**3 min rest between A/B, 2 min between sets
PUMP
Volume Accumulation 10-12 min
10-12 Wide Ring Row
10-15 Dumbbell Sumo Squat Pulse
ENDURANCE
2 Rounds
Run 500 mt
30 Dumbbell Step Up (50 cm)
Erg 500 mt
30 Alteranting V-Ups
2 Rounds
Run 500 mt
30 Dumbbell Step Up (50 cm)
Erg 500 mt
30 Alteranting V-Ups
FRIDAY
STRENGTH
3 sets
8-10 Dumbbell Chest Fly
8-10 Standing Dumbbell Chest Fly
PUMP
3 sets
Dumbell Triceps Extension x side
ENDURANCE
15 min Emom 45 sec On 15 sec Off
Min 1 erg
Min 2 Hinchwarm Push Ups Burpees
Min 3 erg
Min 4 reverse / walking lunges
SÁBADO
ENDURANCE
2 Rounds T-2
Every 10 min
A.
1000 mt Row (250/200 each)
60 Dumbbell Snatch
B
1000 mt run (250/200 each)
120 Wall Ball
C
50 Box Jump
50 Sit Up
50 Box Jump
50 Tall Kneeling Slam Ball
Workouts of the Week 05.04 / 11.05
CROSSFIT
MONDAY
STRENGTH
Every 90 sec x 10
1 Hang Power Snatch
1 Snatch (any style)
METCON
3 Rounds For Time
30 Hang DB Snatch 22.5/15 kg
20 Sit-up
10 Strict Handstand Push-ups
*cap time 13 min
TUESDAY
STRENGTH
In 12 min
Trabaja en 3 heavy reps de Hang Power Clean
METCON
Cheese Run
AMRAP 20 min – T2
A. Row 300/250 m
B. Max D-Ball Clean and Carry*
(*1 D-Ball Clean, transportar 3 m y repetir)
WEDNESDAY
STRENGTH
5 sets
5 Bench Press Close Grip, 21×1 – 85% RM
10 Seated Curl
20 Weighted Crunch
*rest 2 min
METCON
14 min AMRAP
42 Double Unders
12 Box Jump Over
9 Chest to Bar / Pull-ups / Jumping
THURSDAY
STRENGTH
Bar Muscle-up
METCON
Napalm
2 Rounds For Time
10 Bar Muscle-ups
20 Bar Facing Burpees
30 Deadlifts 110/75 kg
40 Wall Ball Shots 9/6 kg
*Cap time 16 min
**Performance sub 14
FRIDAY
STRENGTH
Split Jerk Practice
In 12 min work on 2-3 heavy reps
METCON
For Time – T2
50 Split Jerk (2×22,5-15 kg)
50 T2B
50 Suitcase Reverse Lunges (2×22,5-15 kg)
50 Shuttle Run (7,5 mt) o 100 cals
*cap time 25 min
SATURDAY
STRENGTH
Emom 15 min
Min 1: max Strict Pull Ups, minimum 8
Min 2: row o medball Pike Up
Min 3: rest
METCON
180 Double Unders
45 C2B / Pull Up
90 cals
45 D-Ball Clean
180 Double Unders
20 min cap time
HYBRID
MONDAY
STRENGTH
In 12 min find
12 Heavy Reps of Rack Reverse Lunges
*minimum 4 sets climbing
PUMP
3 sets, 45 sec rest
15 Barbell Bent Over row, reverse grip
15 Core Pulse Ups
ENDURANCE
2 Rounds
A. 2 min erg for cals
B. 2 min D-Ball Clean
C. 2 min Burpees no Push Ups Broad Jump
1 min rest between each mouvement
TUESDAY
STRENGTH
Dumbbell Romanian DL 4 x 12
*2 sec pausa at knee
**90 sec rest between sets
PUMP
3 sets, 45 sec rest
6-8 Med-ball Hamstring Curl
8-12 Plate /Crush Grip Z-Press, 2 sec pausa at top
ENDURANCE
2 Rounds For Time
60 Wall Ball
60 cals, change every 15
60 American Swing, change every 12
*cap time 19 min
WEDNESDAY
STRENGTH
A. 1 x Max UB Pull Ups / Chin Over the Bar Hold
B. 4 x 3/5 Strict Chin Ups*
*3 sec pausa chin over the bar, 3-sec forehead
PUMP
4 sets, 45 sec rest
15 Upright Row
15 Hummer Curl
ENDURANCE
Amrap 15 min
30 cals
15 Down Up into Reverse Lunges
10 V-Ups
THURSDAY
STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
90 sec rest between
PUMP
25-20-15-10 – 5
Mike Tyson Push Ups
Goblet Heels Elevated Squat
*minimum rest YGYG style
ENDURANCE
16 min Emom
Min 1: 12/15 Dumbbell Deadlift
Min 2: erg for mt
Min 3: 10/15 Hands Off Puhs Ups
Min 4: erg for mt
FRIDAY
STRENGTH
4 sets
8 Hip Thrust
Hanging Leg Raise at failur
Toes toch at failur
PUMP
3 sets, 30 sec rest betwewen
30 Bodyweight Russian Twist
20 Frog Pump
1 min Foreharm Plank
ENDURANCE
6 Rounds for Quality
12 cals
12 Slam Ball
12 Plate Sit Up
SÁBADO
STRENGTH ENDURANCE
Atleta A-B
In 10 min alternatijng every rounds
6 Push Press
9 Dumbbell Front Squat
12 Dumbbell Deadlift
METABOLIC ENDURANCE
Atleta C-D
In 10 min max metros erg
*every change performe 3 Navy Seal Burpees
Score: Total Rounds + mt
Performance: 20-15 kg
Fitness: 15-10 kg
Experience: by feel
Workouts of the Week 28.04 / 04.05
CROSSFIT
MONDAY
STRENGTH
Sumo Deadlift
Every 3 minutes
10 – 8 – 6 – 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
5 x 3 Push Jerk*
*no Touch and Go
METCON
3 Rounds
1 min cal Row
1 min Dual KB/DB Shoulder to Overhead*
1 min rest
2 min rest
3 Rounds
1 min cal Row
1 min Dual KB/DB Snatch*
*peso liviano, vamos por muchas reps!
WEDNESDAY
STRENGTH
4 sets
12 Back Rack Split Squat (6/6)
30 mt Farmer Carry AHAP
*rest 2 min o alterna cada ronda con un compañero
METCON
For Time
90 Wall Ball – peso / altura target
75 Box Jump – altura
50 Burpees – No push Ups
50 Chest to Bar – Pull Ups – Jumping PU
*15 min cap time
**Performance sub 13
THURSDAY
?
FRIDAY
STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
METCON
3-6-9-12-15
Power Clean 80-55 kg
Toes to Bar
*cap time 9 min
**performance sub 7
SATURDAY
METCON
Loredo
6 Rounds For Time
24 Air Squat
24 Push Ups
24-18 Calories Erg (Any)
400 mt Run
*cap time 35
**performance sub 30
GPP
MONDAY
STRENGTH
4-5 sets
6-8 Dual DB o Landmine Squat, 30×1 tempo
6 Broad Jump for Distance
90 sec rest
+
3-4 sets
15 Plate Bent Over Row
METCON
15 min Amrap
18-15 cals erg
15 DB Goblet Squat 22.5/15 kg
12 Hands Off Burpees
TUESDAY
STRENGTH
3-4 sets
6-8 Z-Press
10-15 RDL, 30×1 tempo
10 V-Ups + 30 sec Hollow Hold
METCON
21 min – 35 sec On 25 sec Off
Min 1: DB Push Press 16/12 kg
Min 2: Reverse Lunges
Min 3: Air Bike for cals
WEDNESDAY
STRENGTH
4 sets
6-8 Chin Ups
10 Single Arm DB Row x side
*rest 90 sec
METCON
6 Rounds For Time – T2
14 Dumbbell Burpees Step Over 22.5/15
30 calorias o 400 mt Run (200 each)
*18 min cap time
THURSDAY
?
FRIDAY
STRENGTH
3 sets
10 Bench Chest Fly
10 Pinch Press
20 Feet Elevated Tall Plank Shoulder Tap
3 sets
15 Hip Thrust
10 Lying Glute Kick x side
5 Bridge Walk Out
METCON
In 15 min
1000 mt Run
Amrap
10 KB Deadlift 32/24 kg
10 Hands Off Push Ups / Kneeling
*2 reps + every Round
Workouts of the Week 21.04 / 27.04
CROSSFIT
MONDAY
METCON (VUELTA A LA VIDA)
EMOM 36 min (50on 10off)
1- 12/10 Cal Row
2- 12 Wall Ball
3- 12/10 Cal Bike
4- 12 Sumo Deadlift High Pull 40/25
5- 40/30 DU
6- Rest
TUESDAY
STRENGTH
Build in 10 min a heavy rep:
1 Power Clean + 1 Below The Knee Power Clean
- Paused 3 seg above the knee in the first rep
+
EMOM 10 min
Min 1: 1 Power Clean
Min 2: 1 Below the Knee Hang Power Clean - 80% of Heavy Rep
METCON
For Time – T2
30-24-18
Hang power Clean (50/35)
Box Jump Over
Tc: 10 min
WEDNESDAY
STRENGTH
Back Squat (Cluster)
6 x 6
*rest 3 min
METCON
AMRAP 12 min
9 Burpees
9 T2b
9 Db Thruster (15-10 kg)
*add 3 reps every 3 min
THURSDAY
STRENGTH
4 sets
4 Weighted Strict Pull Up
8 Incline Db Bench Press
*rest 2 min entre sets
METCON
EMOM 16 min
1- 5 C2b + 5 Push ups + 5 Sit Ups
2- Rest
*add 1 rep after each Round. Ex: 6/6/6, 7/7/7 ….
Scaled: start at 4 reps. add 1 rep after 2 Rounds
FRIDAY
STRENGTH
Every 90 seg x 6
2 Hang Squat Snatch + 1 Overhead Squat
*Start at 50/60% of 1RM Snatch
METCON
AMRAP 2min On 2min Off x 4
12 Cal Erg
6 Overhead Squat (50/35)
SATURDAY
METCON
For Time- T2
200 DU
50 Deadlift(100/70kg)
50 HSPU
1000m Erg
40 SHSPU
40 Deadlift (120/85)
1000m Erg
30 Deficit SHSPU
30 Deadlift (140/100kg)
200 DU
Rx: Abmat HSPU, HSPU, Abmat SHSPU (80/55-100/70-120/85)
Intermedio: Push Ups, Hand Release Push Ups, Abmat HSPU (60/40-80/55-100/70)
Scaled: Knee Push Ups/ Push Ups (40/25-60/40-80/55)
GPP
MONDAY
METCON (VUELTA A LA VIDA)
EMOM 36 min (50on 10off)
1- 12/10 Cal Row
2- 12 Wall Ball
3- 12/10 Cal Bike
4- 12 Sumo Deadlift High Pull 40/25
5- 40/30 DU
6- Rest
TUESDAY
STRENGTH
4 Sets (every 3 min)
8/8 Kb Gorila Row
12 Medball Hamstring Curl
*rest 90 seg
+
3 sets
15 Weighted Crunch
1 min plank
1 min rest
METCON
AMRAP 15 min – T2
30 Cal erg
30 American Swing (24/16)
60 Sprinter Mountain Climbers
WEDNESDAY
STRENGTH
4 Sets
10-8-8-6
Db Bench Press
8-6-6-4
Dual Kb Squat
*Paused 2 seg in the bottom Position
*rest 2 min
METCON
Tabata
1 Box Jump
2 Erg
3 Hands Off Push Ups
4 Erg
Completa un tabata completo 8 x 20 sec work antes de pasar al otro movimiento
THURSDAY
STRENGTH
Trap Bar Deadlift
5 x 5 (30×1)
*rest 2/3 min
METCON
EMOM 15 min (50 On 10 Off)
Min 1: Max Shuttle Run / Max Erg
Min 2: Max. D-Ball Deadlift / D-Ball Clean
Min 3: Rest
*cada ronda alterna entre Cal Ski y Shuttle Run, y entre Deadlift y Clean
FRIDAY
STRENGTH
3 Sets
12/9 Chin Ups
Max. Diamond Push Ups
*rest 2 min
+
3 Sets
30 Seg Crush Grip Guns Hold
12 Standing Pullover
METCON
5 Rounds For Time
12 Sit Up
12 Box Jump Over
12 Reverse Lunge
12/10 Cal Erg
cap time 15 min
METCON CLUB
MONDAY
METCON
AMRAP 18 min
40 Cal Ski
20 Dball Clean 40/30
20 Burpee Broad Jump
40 Vups
Rest 2 min
AMRAP 18 min
40 Cal row
20 Dual DB/Kb Front Squat
200 m Run
40 Box Jump over
TUESDAY
METCON
Every 3 min x 12
a)
16 Cal Ski
16 Kb Sumo Deadlift High Pull
b)
16 Cal Row
16 Slam Ball
c)
16 Cal Bike
16 Db Push Press
- debe sobrarte mínimo entre 45 y 60 segundos para descansar
WEDNESDAY
STRENGTH
EMOM 12 min
1- 8/8 Db Suitcase Reverse Lunge
2- 30 Seg Arrested Superman Hold
3- Rest
METCON
AMRAP 12 min
250/200m Row/ski
10 Db Single Arm Devil Press
rest 2 min
AMRAP 12 min
500/400m Bike
10 Db Box Step Up
THURSDAY
STRENGTH
10-8 min Volume Accumulation
15 Ring Row
20 Hollow Rocks
METCON
EMOM 30 min
1- 12 Cal erg
2- 16 American Swing
3- 12 Cal erg
4- 16 Renegade Row
5- 12 Cal erg
6- 16 Medball Russian Twist
FRIDAY
STRENGTH
4 Sets
40m Kb/Db Farmer Carry
12 Floor Press Glute Bridge
*90 seg rest
METCON
AMRAP 13 min
15 Push ups
15 Cal Erg
rest 2 min
AMRAP 13 min
15 Db Deadlift
15 Cal Erg
SATURDAY
METCON
For Time – T2
500 m Run
150 Cal Ski/Row
100 Wall Ball
500 m Run
100 Wall Ball
150 Cal Ski/Row
*Los equipos que hagan Remo empiezan directamente en este y acaban con Carrera.
Workouts of the Week 14.04 / 20.04
CROSSFIT
MONDAY
STRENGTH
5 sets
6-8 Strict Chest to Bar
10 Db Strict Press
*rest 2 min entre sets
METCON
EMOM 15 min
1- 20/12 C2b
2- 15/12 Cal Row
3- 20/12 Db Push Press
4- 15/12 Cal Bike
5- Rest
TUESDAY
STRENGTH
Every 2 min x 5
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch
METCON
90 Seg On 60 Off x 6
12 Burpee over bar + Max Hang Power Snatch 50/35
WEDNESDAY
STRENGTH
Front Squat
4 x 3
*2 seg en la bottom position
*rest 2:30 min
METCON
2 Rounds For Time – T2
50 Cal row
40 T2b
30 Front Squat 60/40
THURSDAY
STRENGTH
4 Sets
12 Floor Press
20 hollow Rocks
*rest 90 seg
METCON
EMOM 18 min (40on 20off)
1- MAX Db Deadlift
2- MAX Cal
3- MAX DU/SU
4- MAX Cal
5- MAX Dball Clean
6- rest
FRIDAY
STRENGTH
Every 90seg x 7
1 Power Clean + 2 Hang Power Clean
METCON
AMRAP 15 min
5 Deadlift 70/45
10 Wall Ball
5 Hang Power Clean 70/45
10 Wall Ball
SATURDAY
For Time- T2
2 a 10
Wall Walks
*12 Synchro Db Snatch after each round
Rest 2 min
5 Rounds
30 Cal Row
30 Push Ups
*20 Synchro Air Squat after each round
Rest 2 min
2 a 10
Bar Muscle Up
*12 Synchro Db Snatch after each round
GPP
MONDAY
STRENGTH
4 Sets
6/6 3 Point Db Row
15 Plate Good Morning
*rest 90 seg
+
3 Sets
12 Crush Grip Curl
10/10 Single Leg Glute Bridge (Bodyweight)
METCON
5 Rounds For Time
15 Down Up
12 Plate G2O 20/15
9 Cal Erg
Tc:15min
TUESDAY
STRENGTH
4 Sets
10 Incline Db Bench Press
12 Heel Elevated Goblet Narrow Squat 20×1
*rest 90 seg
+
3 Sets
6 Cal Ski Tricep extension
METCON
AMRAP 15 min
2-4-6-8-10…
Push Ups
Goblet Squat
Sit Ups
WEDNESDAY
STRENGTH
Trap Bar Deadlift (Cluster)
4 x 2.2
1 x Max. 70/80%
*rest 2/3 min
METCON
9 min Emom
Min 1: 16/12 Cal
Min 2: 12 Slam Ball
Min 3: rest
9 min Emom
Min 1: 16/12 Cal
Min 2: 16 Hang Db Snatch
Min 3: rest
THURSDAY
STRENGTH
3/4 Sets
8/8 Kb Suitcase Deficit Split Squat
12 Weighted Crunch
*Rest 90 Seg
METCON
For Time – T2
40 Burpees
50 Kb Sumo Deadlift High Pull
60 Cal Ski
70 Dual Kb Suitcase Reverse Lunge
Tc:18 min
FRIDAY
STRENGTH
4 Sets
6-8 Pull Ups
12/15 Bench Dips
*rest 90 seg
+
3 Sets
12 Db Curl & Press
METCON
Every 2 min x 8
a)
12 Cal erg
12 Push Press (2 x 22,5/15)
b)
6 Shuttle Run
6 Dball Clean
METCON CLUB
MONDAY
METCON
AMRAP 45 min – T2
60 Cal Row/Ski
120 Air Squat
60 Cal Bike
100 Sit Ups
600m run
80 Push Ups
TUESDAY
METCON
Every 4 min x 10
a)
22 Cal Ski
22 Wall Ball
b)
22 Cal Row
22 Kb Sumo Deadlift High Pull
*alterna los bloques, debe sobrarte mínimo entre 45 y 60 segundos para descansar
WEDNESDAY
STRENGTH
4 Sets
8/8 Db Bent Over Row
40m Kb Farmer Carry
*90 seg Rest
METCON
AMRAP 14 min
500/400m Row/ski
20 Goblet Reverse Lunge
10 Burpee Box Jump over
rest 2 min
AMRAP 14 min
500/400m Bike
20 Down Up
10 Dball Clean
THURSDAY
METCON
EMOM 36 min
1- 12 Cal erg
2- 12 Slam Ball
3- 12 Cal erg
4- 12 Strict Press
5- 12 Cal erg
6- 12 Weighted Crunch
FRIDAY
STRENGTH
4 Sets
12 Dball Squats
15 Medball Russian Twist
*90 seg rest
METCON
AMRAP 30 min – T2
300m Run (One each round)
20 Db Step over
30 Cal Ski/Row/bike
20 Db Hang C&J
SATURDAY
METCON
AMRAP 40 min – T2
a)
Max Cal erg
b)
1 Round
4 Burpees
6 American Swing
8 Push Ups
10 Sit Ups
12 Air Squat
*cambian cuando atleta b) termina la ronda
Workouts of the Week 07.04 / 13.04
CROSSFIT
MONDAY
STRENGTH
In 12 min Build 2 Heavy Snatch
*squat o power
Then with the 70%
2 Snatch every 90 sec x 6 (9 min)
METCON
For Time
75 Wall Balls
Every 2 min 3 Power Snatch
cap time 12 min
TUESDAY
STRENGTH
Every 2 min x 5
- Max Strict Handstand Push Ups UB*
- Performance: max mt HSW*
- Open: Kipping Handstand Push Ups**
METCON
The Ghost Modified
6 Rounds
1 min Amrap Row
1 min Amrap Double Unders
1 min Amrap Wall Walks
1 min Rest
WEDNESDAY
STRENGTH
Deadlift
7-7-5-5 at 7 RPE, 20×1
*rest 2 min between
METCON
8 min Amrap
1-2-3-4… D-Ball Over the Shoulder
3-6-9-12…Toes to Bar
2 Min Rest
8 Min Emom
Min 1: Max mt D-Ball Carry
Min 2: Max V-Ups
THURSDAY
STRENGTH
6 x 4 Seated Box Jump
3 x 10 Box GHD Sit Up
METCON
For Time – T2
100 Cals
25 Burpees to Target
50 Chest to Bar
100 Lunges
50 Box Jump Over
25 Burpees to Target
100 Cals
FRIDAY
STRENGTH
Every 90 sec x 5
5 High Hang Clean + Split Jerk
Every 2 min x 4
3 High Hang Squat Clean + 1 Split Jerk
METCON
For Time
800 mt run / erg
10 Clean and Jerk 60/40 kg
10 Clean and Jerk 70/50 kg
10 Clean and Jerk 80/55 kg
800 mt erg / run
SATURDAY
STRENGTH
12 min Volume Accumulation
8-10 Single Arm Row
6-8 Strict K2E o V-Ups
30 sec Star Plank
METCON
20 minute AMRAP
200 mt Run
20 DbHang Power Snatch, alt 22/15 kg
20 Sit Up
20 Step Ups 22/15 kg
GPP
MONDAY
STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
+
4 sets
10 Bent Over Lateral Raise
10 V-Ups
METCON
15 min Emom – Power Endurance
Min 1: 15/12 cals
Min 2: 15/12 Burpees
Min 3: rest
TUESDAY
STRENGTH
4 set
8-10 Toes elevated Romanian DL
8 Glute Bridge Floor Press
+
4 min 30 sec On 30 sec Off
Hollow Hold / Sit Up*
*alternating every round
METCON
Dumbbell Jack
20 min Amrap
10 DB Push Press 22.5/15 kg
10 Box Jump 50/60 cm
10 American Swing 24/16 kg
WEDNESDAY
STRENGTH
4 sets
8 Seated Shoulder Press
10 Front Plank Reach
+
3-4 x 12/15 Seated French Press , rest 1 min
METCON
18 min Amrap
12 cals
4 D-Ball Over the Shoulder 50/40 kg
12 cals
12 Dumbbell Goblet Reverse Lunges
THURSDAY
STRENGTH
5 sets
6/8 Chin Ups*
40 sec Goblet Wall Sit
*1 sec chin over the bar 2 sec forehead hold
rest 2 min
+
3 x 15 Kettlebell Tall Kneeling Curl
METCON
Foer Time
50 Cal erg
25 Down Up
75 American Swing 24/16 kg
100 Air Squat
75 American Swing 24/16 kg
25 Down Up
50 Cal erg
*18 min cap time
FRIDAY
STRENGTH
3 sets
10 Bench Chest Fly
10 Push Ups / Kneeling
20 Feet Elevated Tall Plank Shoulder Tap
3 sets
10 Hip Thrust
10 Nordic Curl
5 Bridge Walk Out
METCON
14 min Amrap
15 Double Unders o 45 Single Unders
12 DB Hang Power Clean 22,5/15 kg
9 Box Jump Over 50/60 cm
METCON CLUB
MONDAY
METCON
DETOX
Amrap
32 min Amrap 40 sec On / 20 sec Off
- Slam Ball o D- Ball Clean
- Erg
- Reverse Lunges (medball / slam ball o D-Ball)
- Erg
- Dumbell Burpees,
- Erg
- Dumbbbell Push Press, minimo 12 reps UB
- Erg
rest 3 min
CORE WORKOUT
For Quality
50 – 30 – 10
Sprinter Mountain Climbers
250 mt after each set
Cash Out
150/100 Bodyweight Russian Twist
75/50 Vups
TUESDAY
METCON
IWT
Every 6 min x 4
21 cals
18/15 Wall Balls / Medball Squat / Air Squat
12/9 Burpees / Down Up
Miinimo 20/30 sec rest
rest 5 min
Conditioning
3 Rounds for Quality
500 mt Erg
30 Hands Off Push Ups
20 V-Ups, quality focus here!
Cash Out (si sobra tiempo)
STRENGTH
PUMP
7 min Ladder 2
Curl (any style)
Frog Pump
V-Ups / Tuck Up Sit Up / Sit Up
WEDNESDAY
STRENGTH
3/4 setc every 90 sec – 60 sec Work 30 sec rest
1 Max Metros Erg
2 Farmer Carry AHAP
3 Max Push Up o Weighted Push Ups
METCON
8 Rounds For Time – 1 Round each
10 Cals Erg
20 mt Burpees Broad Jump / No Push Ups
30 Air Squat
*25 min cap time
THURSDAY
STRENGTH
IWT
Every 2:30 x 6-8 (15 o 20 min)
A.
12 Renegade Row AHAP AMRAP Bike
B.
8/10 D-Ball Clean AMRAP Ski/Row
METCON
HIIT
15 min 35 sec On 25 sec Off
. Erg
. Squat Jump
. Plate Ground to Overhead
FRIDAY
STRENGTH
4 Sets
30 m Farmer Carry
12 Db Glute Bridge
*90 seg rest
METCON
AMRAP 12 min
20 Cal Ski
14 Box Jump
8 Db Burpee
rest 2 min
AMRAP 12 min
20 Cal Row
14 Kb Goblet Reverse Lunge
8 Slam Ball
SATURDAY
METCON
For Time – T2
2 Rounds For Time
1000m Row
80 Db Snatch
1000m Ski
80 Wall Balls
1000m Run
80 Sit Ups
Tc: 45 min
Workouts of the Week 31.03 / 06.04
CROSSFIT
MONDAY
STRENGTH
RE-TEST POWER ENDURANCE
2 K Row
METCON
10 min Amrap
1 Wall Walk*
6 Box Jump Over
8 Toes to Bar
*add 1 rep each round
TUESDAY
STRENGTH
Back Squat
8-8-8-8
30 mt Heavy Carry after each set
*rest 2 min between
METCON
Every 2:30 min x 5
45/35 Double Unders
10 V-Ups
5 D-Ball Over the Shoulder
WEDNESDAY
METCON
RE-TEST AEROBIC ENDURANCE
20 min Amrap
11 Box Jump Step Down 50/60 cm
11 American Swing 24/16 kg
11 Down Up
11 Wall Ball 9/6 kg
STRENGTH
4 sets
8 Hip Thrust o Single Arm Row x Side
8 Strict Knee to Elbow
20 Russian Twist
THURSDAY
STRENGTH
4 x 3 Tall Clean
4 x 3 Hang Power Clean
4 x 1 Power Clean 2 Jerk T&G
METCON
Squatting DT
5 rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Front Squat (155/105 lb)
FRIDAY
STRENGTH
Push Press
2 x 5-5
Push Jerk
4 x 3, reset every rep, no T&G
*2 min rest
METCON
16 min Emom 40 sec On 20 sec Off
Min 1: max mt Assault Bike o erg
Min 2: max Dumbbells S2O
Min 3: max mt Assault Bike o erg
Min 3: max Burpees Bar Muscle Up/Pull Ups
SATURDAY
METCON
AMRAP 35 min – T2
40 Cal Erg
30 Goblet Squat 32/24kg
40 Burpee
30 HSPU
GPP
MONDAY
STRENGTH
4 Rounds
10 Dumbbell Bench Press AHAP, 30×1
6/8 Medball Hamstring Curl
+
3 x 10 Dumbbell Triceps Ext x side
METCON
15 min AMRAP
15/12 Cals erg
10 Down Up
15 Wall Ball
5 Down Up
TUESDAY
STRENGTH
3/4 sets
8 Bulgarian Squat 2 sec pause at bottom
3/4 sets
8 3 Point Doumbbell Row x side
3/4sets
8 Toes to Kettlebbell + 20-30 sec Hollow Hold
METCON
12 min AMRAP
2 D-Ball Over the Shoulder*
6 Push Ups
9 V-Ups
*add 1 rep every round
WEDNESDAY
STRENGTH
4 x 6 Trap Bar Deadlift
METCON
10 Rounds, Relay Style
3 Burpees
6 American Swing 32/24
9 Cal Bike
cap time 18 min
THURSDAY
STRENGTH
5 sets
3-5 Pull Ups, 3 sec chin over the bar hold
10 Goblet Cyclist Squat Heels elevated
+
3 x 15-20 Banded Pull Apart
METCON
16 min – 40 sec On 20 sec Off
Min 1: Erg for mt
Min 2: Box Jump Over
Min 3: Slam Ball
Min 4: Erg for mt
FRIDAY
STRENGTH
3-4 sets
8-12 Seated Lateral Raise AHAP
10-12 Standing Pull Over
30-40 sec Arrested Superman
3-4 sets
10-8-6 Staggered Deadlift each Side AHAP
After each set
10 Half Squat Jump
20 Frog Pump
METCON
2 Rounds For Time
500 mt run
3 sets
10 Dumbbell Deadlift
5 Dumbbell Push Press
Workouts of the Week 24.03 / 30.03
CROSSFIT
MONDAY
STRENGTH
15 min to Find
1 RM Back Squat
1 RM Weighted Pull Ups
METCON
For Time
21 – 15 – 9
T2B
42 – 30 – 18
Wall Ball 9/6 kg
TUESDAY
STRENGTH
1 min On 1 min Off x 5
3 Unbroken Bar Muscle Up
Amrap Burpees over the Box
METCON
For Time T-2
100-80-60-40-20
Double Unders / SU / 1+2
American Swing
WEDNESDAY
STRENGTH
10 min to find
1 RM Power Clean
3 min Amrap Power Clean @75% o 50% BW
METCON
Death By
Min 1: 15 Down Up
Min 2: 15 cals row
scaled: 12/12
THURSDAY
STRENGTH
Review HSW / HSPU
METCON
9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Strict HSPU
Min 3: 12 Dumbbell DL (2×22,5)
9 min Emom
Min 1: 15 Calorias
Min 2: 3/5 Wall Walks
Min 3: 8 mt Walking lunges
9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Kipping HSPU
Min 3: 12 Dual Dumbbell Front Squat
rest 2 min entre bloques
FRIDAY
STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS
Every 90 sec x 5
1 Power Snatch 1 Hang Squat Snatch 1 OHS
METCON
12 min Amrap
30 sec Row
30 ses rest
30 sec Power Snatch 35/25 kg
30 sec rest
SATURDAY
METCON
For Time – T2
2 Round of:
60 Cal Row
60 T2b
24 Deadlift 100/70kg
Into
2 Round of:
50 Cal Row
50 Pull Up
20 Deadlift 120/80kg
Into
2 Round of:
40 Cal Row
40 C2b
16 Deadlift 140/90kg
GPP
MONDAY
STRENGTH
4 sets
8 Dumbbell RDL, 20×1
12 Vups
+
3 x 12 Crush Grip Dumbbell Z-Press
METCON
5 Rounds for Time
21 Air Squat
15 American Swing 24-16 kg
9 Burpees
*1 min rest between, 16 min cap time
TUESDAY
STRENGTH
3-6 Strict Pull Ups
8-10 Dumbbell Floor Press
4 sets
15 Crush Grip DB Curl
10 Plank to Push Ups
METCON
12 min 90 sec On 30 sec Off
12 calorías Row
10 Push Ups
8 Sit Up
WEDNESDAY
STRENGTH
4 sets
8 Single Arm Dumbbell Row AHAP x side
10-12 Goblet Narrow Squat 1 1/4
+
100 Weighted Crunch
METCON
15 min Amrap
10 Hang Dumbbell Snatch alt 22.5/15 kg
15 Cals Row
20 Wall Ball
THURSDAY
STRENGTH
Landime Squat, 30×1
10 – 8 – 8 – 6
10 side bend x side after each set
2/3 sets
30 sec Forearm Plank
30 sec side plank x side
30 sec hollow hold
*1 min rest
METCON
Amrap 15 min – T2
Min 1: Atleta A max D-Ball Clean
Min 2: Atleta B max mt erg
Switch roles each round
Score: Total sum of calories + reps.
FRIDAY
STRENGTH
3-4 sets
6 Seater Dual Kb Press (suelo o banco)
15-20 French Press
3-4 sets
12-15 Leg Extension (banda o medball)
20 Frog Pump
METCON
15 min Emom
10-15 Box Jump Step Down
10-15 metros al erg
10-15 Dumbbell Push Press
Workouts of the Week 17.03 / 23.03
CROSSFIT
STRENGTH
Every 2 min x 6
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
METCON
4 Rounds For Time
32 DU
16 Box Jump Over
8 Hang C&J 60/45
*cap time 12 min
TUESDAY
STRENGTH
5 Sets
4 Back Squat
*rest 3 min
METCON
13 minutos (6 On 1 Off 6 On)
12 Front Squat 45/30
9 Burpee
6 T2b
WEDNESDAY
STRENGTH
5 Sets
5 Deficit Strict HSPU
*rest 2 min
METCON
For Time – T2
60 C2b/Pull Ups
80 Push Ups
100 Cal Erg
80 Push Ups
60 C2b/Pull Ups
*cap time: 20 min
THURSDAY
STRENGTH
4 Sets
4 Weighted Pull Ups
8 Dumbbell Row x side
30 seg Hollow Hold
*rest 2 min
METCON
Every 3:30 min x 6
a)
400m Row
15 Devil Press
b)
12 Shuttle Run
20 Slam Ball
FRIDAY
STRENGTH
EMOM 12 min
1-4: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (approx 60/70%)
5-8: 1 Squat Snatch + 1 Hang Squat Snatch (aprox 70/80%)
9-12: 1 Squat Snatch (+80%)
METCON
In 12 min time
3 – 6 – 9 – 12…..
Sumo Deadlift High Pull ; )
6 – 9 – 12 – 15….
Wall Ball 9/6
SATURDAY
METCON
For Time- T2
Cash in
40 D-ball Walking/Reverse Lunges
into
5 Rounds
40 Cal Erg
30 Box Jump
10 BMU / GPP burpees to target o pull ups
into
Cash Out
40 D-ball Walking/Reverse Lunges
*35 min cap time
GPP
MONDAY
STRENGTH
4 Sets
10/10 3 Point Db Row
15 Deficit Glute Bridge x side
+
3 x 15 Curl, 2 sec pause at top
METCON
EMOM 16 min (50 on 10 off)
1- 15/12 Cal
2- Max Ring Row
3- 10/15 Burpee
4- rest
TUESDAY
STRENGTH
5 Sets
8 Db Bench Press
12 Kettlebell Cossack Squat
+
100 Triceps Banded Extension
METCON
AMRAP 18 min – T2
Atleta 1)
15/12 Cal erg
Atleta 2)
2 Rounds
9 Hands Off Push Ups
15 American Swing
WEDNESDAY
STRENGTH
Trap Bar Deadlift
4 x 8
*rest 2 min
METCON
15 min Emom
Min 1: Max Shuttle Run / 10/8 Cal Ski / 10 Down Up
Min 2: Max Sit Up 10
Min 3: Max Wall Ball
THURSDAY
STRENGTH
3/4 Sets
8 Pulse Bulgarian Squat x side
8 Hanging Leg Raise
*Rest 90 Seg
METCON
Every 3 min x 6
a)
20 Burpees
30 m Walking Lunge
b)
20 Cal Ski
30 Sit Ups
*modifica el volumen para tener minimo unos 15 segundos de descanso
FRIDAY
STRENGTH
3 Sets
6/10 Med Ball Hamstring Curl
15 Frog Pump
3 Sets
15-10-5
Lateral Raise – Frontal Raise – Bent Over Lateral Raise
METCON
15 min Amrap
14/12 Cal erg
12 Alt.Hang Db Snatch
14 Down Up
16 (8/8) Single Arm Db Push Press (1×22,5/15)
METCON CLUB
MONDAY
METCON
AMRAP 36 min – T2
40 Cal Row/Ski
20 D ball Clean
40 Cal Bike
20 D-Ball Hug Front Lunge
40 Burpee
20 Vups
TUESDAY
METCON
Every 3 min x 12
a)
18/15 Cal erg
12 Db Box Step Up
9 Down Up
b)
Every 3 min x 6
18/15 Cal erg
15 American Swing
9 Burpee
*alterna los bloques, debe sobrarte entre 45 y 60 segundos para descansar
WEDNESDAY
STRENGTH
EMOM 9 min
1- 10 Kb Gorilla Row
2- 30 seg Db Goblet Wall Sit
3- Rest
METCON
24 min EMOM
Min 1: 200m Ski
Min 2: 30m Kb Farmer Carry
Min 3: 200m Row
Min 4: 20 Wall Ball
THURSDAY
METCON
0 to 30 min as many reps of this – T2
30 Burpees Broad Jump
30 Cal Ski/Row
30 Wall Ball
300m Run
30 Push Ups
30 to 35 – Max Cal Ski/Row
FRIDAY
STRENGTH
15 min Volume Accumulation alternando con un/x compañerx
10 Kb Front Squat
10 Db Arnold Press
10 cals
METCON
Every 2:30 min x 3
15 Cal Ski + 15 Slam Ball
Every 2:30 min x 3
15 Cal Row + 15 Burpee over row
Every 2:30 min x 3
15 Cal Bike + 15 Box jump over
SATURDAY
METCON
AMRAP 40 min – T3
Atleta 1
400m Run
Atleta 2
Amrap Erg
Atleta 3
Amrap
9 Sit Up
9 Slam Ball
9 Down Up
Cambian de estacion cuando vuelve el Atleta que esta corriendo