#workoutclub
Workouts of the Week 14.06 / 20.07
CROSSFIT
MONDAY
STRENGTH
SHSPU Strength Protocol
METCON
10 minute AMRAP
6 Kipping HSPU
12 Kettlebell Swing
15 Box Jump Over
35 Double Unders
10 min Amrap
12 Kipping HSPU / Abmat /
15 Kettlebell Swings 24/16 kg
21 Box Jump Over
35 Double Unders
TUESDAY
STRENGTH
5 min Emom
3 Tall Squat Clean
6 min Emom
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
METCON
BREAK MY SOUL
2 RFT T-2
Row 800m
100 Air Squats
30 Deadlifts (100/70)
time cap: 15′
WEDNESDAY
STRENGTH
4 sets
4-6 Bench Press
30 sec Max Tall Kneeling Slam Ball AHAP
*rest 2 min
METCON
For Quality
21 – 18 – 15 – 12 – 9 – 6
Push Press
Toes to Bar
time cap
THURSDAY
METCON
5 Rounds For Time T2
30 Calorie Row
20 D-Ball Clean
15 Synchro C2B
1 min rest
30 min cap time
FRIDAY
STRENGTH
3 x 3 Scarecrow Snatch
*rest 90 sec between sets
4 x 3 Hang Snatch
*rest 90 sec between sets
METCON
CHAMBEA, JALA!
For Time
75 Wall Ball
35 Power Snatch
50 Wall Ball
25 Power Snatch
25 Wall Ball
15 Power Snatch
SATURDAY
STRENGTH
Kipping Toes to Bar Practice
METCON
25 minute AMRAP
500 mt Run
20 Toes to Bar
40 mt Burpee No Push Ups Broad Jump
20 Dumbbell Snatch
HYBRID
MONDAY
STRENGTH
Barbell Shoulder Press 5 x 5
PUMP
3 x 12 Half Kneeling Dead KB Clean & Press
ENDURANCE
From 0:00 to 8
200 mt erg
8 American Swing
*add 2 reps every round
from 8 to 16
200 mt erg or 200 mt Run
8 Hands Off Down Up
*add 2 reps every round
TUESDAY
STRENGTH
3 x 8 Barbell SLRDL, rest 90 sec
PUMP
9 min Emom
min 1: Max Scrict Chin Ups, 3 sec pause @ top
min 2: 40 sec Tuck Hollow Pulse
min 3: rest
ENDURANCE
3 Rounds for Time t-2
40 cals
30 alt V-Ups
20 D-Ball Clean
cap time 17 min
WEDNESDAY
STRENGTH
Deficit Dumbbell Split Squat 4 x 12
PUMP
9 min Volume Accumulation
Atleta A: Wall Sit
Atleta B: 30 MT Heavy Carry (any style)
then rotate
ENDURANCE
18 min – 90 sec On 30 sec Off
Erg
Wall Ball
BPNPU Broad Jump
THURSDAY
STRENGTH
Incline Row 4 x 8
PUMP
3 sets
12 Seated Curl
12 Bent Over Lat Raise
minimum rest between, aprox 45 sec
ENDURANCE
From 0-7
21-15-9
Hang DB Clean
Air Squat
From 7 to 15
18-15-12
Cals Row
V-Ups Up
FRIDAY
STRENGTH
4 x 6 Step Down (Glutes Focus)
PUMP
15 min Emom 40 sec On 20 sec Rest
Min 1: Glute bridge Hold
Min 2: Russian Swing
Min 3: Squat Into Inchwarm Walk Out
ENDURANCE
In 15/20 min T-2
10-15-20-25… etc
Slam Ball
Cals Erg
SÁBADO
¡¡SURPRISE!!
Workouts of the Week 30.06 / 06.07
CROSSFIT
MONDAY
STRENGTH
3 x 6/12 Nordic Curl
5 x 3 Box Squat
*build to a heavy set of three for the day
METCON
TE MUDASTE T2B
For Time
Buy In: 35 T2B
5 Rounds
12 Dumbbell Front Squat 22.5/15 kg
4 Wall Climb
*12 min cap time, Open Standards
TUESDAY
STRENGTH
Hang Power Snatch
5 3 3 3 2 2 2
*rest 2 min between
METCON
8 minute EMOM
Min 1: 35 sec Bike for mt
Min 2: 35 sec Power Snatch* (40/25)
8 minute EMOM
Min 1: 40 sec Bike for mt
Min 2: 40 sec Sumo DLHP
WEDNESDAY
STRENGTH
Strict Pull Ups Re-Test
METCON
For Time
Every 9 minutes for 36 minutes
20 Kettlebell Swings 24/16 kg
20 Pull Ups
20 cals (any machine
20 Hands Off Push Ups
20 T2B
20 Down & Up
THURSDAY
STRENGTH
Buns (Culo)
Every 4 min x 3
10 Toes Elevated Romanian Deadlift, 30×1 tempo
10 Banded Glute Bridge + Abduction
40 sec Hollow Body Hold
Guns (brazos)
Every 4 min x 3
12-16 Empty BB Curl
10-15 DB Tate Press
30 sec Prone Scap Angels
METCON
For Time (T-2)
200 Calorie ERG
*other partner works through
D-Ball Over the Shoulder 0-100
Box Step-ups 100-200
FRIDAY
STRENGTH
Every 2 min x 7
1 Power Clean
1 Hang Power Clean
1 Hang Cluster
METCON
10 Rounds for time
7 Wall Ball 9/6 kg
3 Clean and Jerk 60/43 kg
SATURDAY
STRENGTH
15′ for Quality (Bodyweight)
6-8 Wall Slide
12-15 Banded Pull Apart
+
8/8 Cossack Squat
12 Spanish Squat
METCON
2 Rounds
15 Devil Press into Reverse Lunges 1/1
500m Run
600/500m Row
30/24 cal Bike
HYBRID
MONDAY
STRENGTH
Dumbbell Incline Bench Press 4 x 10
PUMP
3 Super Set
12 French Press
16 Goblet Reverse Lunges
ENDURANCE
16 min alteranting A/B
A: 4 min Erg
1’ @ RPE 8-9 (Hard)
1’ @ RPE 5-6 (Recovery)
B: 4’ AMRAP – Ladder by 2s
Single Arm Dumbbell Push Press
Reverse Lunges (x side)
TUESDAY
STRENGTH
Barbell Romanian Deadlift 4 x 6
PUMP
4 x 10 Feet Elevated Ring Row
ENDURANCE
Every 90 sec x 15 min alternating A/B
A. 20/16/12* cals
B. 20 American Swing 10 Push Ups to Opposite Foot
*segun nivel
WEDNESDAY
STRENGTH
Dual KB Front Squat 4 x 10
PUMP
4 sets
5 Medball Pike Up
10 Goblet Tall Kneeling to Standing
ENDURANCE
For Time T-2
50 Step Up
75 cals
100 Wall Ball, 10/15 each
cap time 14 min
THURSDAY
STRENGTH
Single Arm Dumbbell Row 3 x 8 x side
PUMP
3 sets
12 Bent Over Delt Raiser
12 Hummer Curl
ENDURANCE
20 min Amrap
Min 1: 12 Dumbbell Snatch
Min 2: 12 Box Jump
Min 3/4: max metros erg RPE 7
Min 5: rest
FRIDAY
STRENGTH
4 set
10 Single Leg Deficit Hip Thrust
PUMP
4 sets
Max Hanging Knee Raise
10 Partner Sit Up
ENDURANCE
For Time T-2
10-1 Burpees Broad Jump
into
1-10 cals
relay style
cap time 15 min
SÁBADO
STRENGTH
5 x 5 Narrow Grip Chin Ups
PUMP
20 min Emom
Min 1: 8/10 Dumbbell Floor Press
Min 2: 40 sec Max Push Ups Shulder Tap
Min 3: rest
Min 4: 10/12 Sumo Squat Pulse
Min 5: 40 sec Weighted Wall Sit
ENDURANCE
16 min
1 min On 1 min Off
Erg
Shuttle Run
Workouts of the Week 23.06 / 29.06
CROSSFIT
MONDAY
STRENGTH
Segmented Clean DL + Hang P Clean
+
Every 2′ x 4 Rounds
3 Power Clean from low blocks (plates)
+
Every 90″ x 4/6 Rounds
2 Hang Power Clean & Jerk
METCON
15 min Emom
Min 1: 9 G2O
Min 2: 15/12 cals
Min 3; 18/15 Air Squat
TUESDAY
STRENGTH
4 Sets
10/10 Alt. Glute Bridge Bench Press
15-20 Diamond Push up
10 MedBall/Rower Pike up
METCON
For Time
15-12-9-6-3
HSPU
Box Jump Over
500 mt run
Performance: deficit HSPU
WEDNESDAY
STRENGTH
Every 2 min x 8
3 Position Power Snatch, climbing
METCON
For Time
15 Power Snatch 50/35 – 40/25
75 DU
12 Power Snatch 60/40- 50/35
75 DU
9 Power Snatch 70/50 – 60/40
75 DU
THURSDAY
STRENGTH
4 sets
4-6 Front Squat
10 V-Ups
METCON
Every 4 min x 4
10 T2B
20 cals
30 Wall Ball
FRIDAY
STRENGTH
Strict Pull Ups Protocol Day 4
*pasa desde 40 a 50%
METCON
5 Rounds for Time
12 C2B
10 Dumbbell Snatch
8 Burpees Over the Dumbbell
SATURDAY
STRENGTH
Deadlift
Build 3 Heavy reps of the day
METCON
3 rounds for time T-2
200 double-unders
30 deadlifts 100/75
30 bar-facing burpees
HYBRID
MONDAY
STRENGTH
Barbell Romanian Deadlift 4 x 8
PUMP
12-10-8 Wide Pull Ups
with 2″ pause chin over the bar
ENDURANCE
Every 2:30 min, 2 min work 30 sec rest
A. In 2 min 15 Russian Swing 32/24 max cals
B. In 2 min 10 Devil Slam Ball max cals o erg
TUESDAY
STRENGTH
Seated Barbell Shoulder Press 4 x 6 rest 90/120 sec
PUMP
3 sets
Max Diamond Push Ups / Kneeling
30 sec Side Plank x side
45 sec rest
ENDURANCE
24 min
Min 1: 15 Wall Ball
Min 2: erg for mt
Min 3: 15 Down Up
Min 4: erg for mt
Min 5: 4/8 D-Ball Clean
Min 6: erg
WEDNESDAY
STRENGTH
Incline Row 3 x 12
PUMP
15-12-9-6
Tall Kneeling Hummer Curl
Bent Over Plate Row
ENDURANCE
For Time T-2
50 D-Ball Over the Shoulder
100 cals
THURSDAY
STRENGTH
Deficit Split Squat 3 x 12
PUMP
10 Deficit Glute Bridge
10 Alt V-Ups
20 Body Weight Russian Twist
ENDURANCE
In 15 min T-2
10-1 Box Jump Over YGYG
In the remaingn time amrap cals, change every 10
FRIDAY
STRENGTH
Chest Fly 4 x 12
PUMP
3/4 sets
12 Skull Crusher
15 Weighted Crunch
ENDURANCE
12-14 min for Quality
6 Wide Tyson Push Ups (focus on chest)
9 Hang Dumbbell Clean
15 cal. Erg
SÁBADO
MUSCULAR ENDURANCE
Round 1/2 T-2
120 cals
120 DB Front Squat
120 DB Deadlift
*15 reps each max
Round 3/4
120 cals
120 DB Push Press
120 DB Floor Press
*15 reps each max
Workouts of the Week 16.05 / 22.06
CROSSFIT
MONDAY
STRENGTH
4 sets
6 Back Squat
12 Stiff Legged Romanian DL, 30×1
METCON
0:00-10′
1 mile Run
At 10:00
12 min emom
1 – Machine for cals
2 – Amrap Front Squat WITH EMPTY BAR
3 – Forearm Plank os Heavy Carry
*performance: pistols
TUESDAY
STRENGTH
4 x 6 Scarecrow Clean
4 x 6 Drop Jerk
*rest 60-90 sec between
**1-3 sec pause in catch position
METCON
12 min Amrap
7 Clean and Jerk
9 Burpees over the Bar
WEDNESDAY
STRENGTH
Strict Pull Ups Strength Protocol Day 3
METCON
Summer Hiit: Ferrari
15 Rounds for Time
2 Bar Muscle Up / 3-4 C2B
6 Box Jump Over
12 American Swing 32-24 kg
*20 min cap time
THURSDAY
STRENGTH
4 Rounds for Quality
5 Tuck Lever Raise (30X1)
20m Crossbody Carry
10-15 Sit Up Throw to Partner
METCON
20 min Amrap T-2
15 Synchro T2B
30 Wall Ball
40 cals row
FRIDAY
STRENGTH
Every 90 sec x 4
4 Snatch Deadlift from Deficit
Every 90 sec x 5
2 x 1 Snatch DL + 2 Muscle Snatch from Deficit
4 x 1 Hang Muscle Snatch 1 Power Snatch
METCON
10 min Amrap
10 Power Snatch
10 V-Ups
10 Sumo DLHP
10 Reverse Lunges
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
KB Clean and Jerk
Burpee over the Partner
HYBRID
MONDAY
STRENGTH
Barbell Shoulder Press 4 x 6
PUMP
8 min VA
Max Banded Triceps Extension
10 Tall Plank Shoulder Tap
ENDURANCE
20 min Amrap
5 min Max erg RPE 7
5 min Amrap
10 Single Arm Push Press
10 Sit Up
10 Goblet Squat
TUESDAY
STRENGTH
Barbell Romanian Deadlift 4 x 8
PUMP
12-10-8 Wide Pull Ups
ENDURANCE
2 Rounds For Time T-2
40 Russian Swing 32/24
40 calorias
40 Devil Slam Ball
40 calorias
_cap time 18 min
WEDNESDAY
STRENGTH
Deficit Split Squat 3 x 12
PUMP
10 min Emom
Min 1: 10 Dumbbell Sumo Pulse Squat
Min 2: 30 Russian Slam
ENDURANCE
16 min – 90 sec On 30 sec Off
A. Box Jump Step Over / BPHO into Lunges
B. Row o Bike
THURSDAY
STRENGTH
Incline Row 3 x 12
PUMP
3 sets
12 Seated Curl
12 Bent Over Lat Raise
ENDURANCE
20 Rounds For Time T-2
2 D-Ball Clean 50/35
6 Wall Ball
8 cals ski
_cap time 18 min
FRIDAY
STRENGTH
4 set
10 Single Leg Deficit Hip Thrust
PUMP
4 sets
5 Hanging Knee Raise x side
10 Partner Sit Up
ENDURANCE
3 Rounds
Min 1: 12/10 Goblet Reverse Lunges
Min 2: 12/10 cals
Min 3: 12/10 Hanging Dumbbell Snatch
Min 4: 12/10 cals
Min 5: 12/10 Alt V-Ups
Min 6: 12/10 cals
Min 7: rest
SÁBADO
STRENGTH ENDURANCE
12 mim Emom
Min 1: Australian Pull Ups o Ring Row
Min 2: Hollow Floor Press
Min 3: Goblet Wall Sit
MUSCULAR ENDURANCE
12 min Amrap Team of 3
50 Syncro Air Squat
60 Dumbbell Power Clean
ENDURANCE
12 min Max Distance Erg Team of 3
Workouts of the Week 09.05 / 15.06
CROSSFIT
MONDAY
STRENGTH
A.
5 min Emom
4 Low Hang Muscle Snatch
B.
Every 90 sec x 4
2 Hang Muscle Snatch + Drop to Power
C.
Every 90 sec x 4
2 Low Hang Power Snatch
METCON
For Time
15 Power Snatch 60/40 Kg
50 Wall Ball
20 Burpees
10 Hang Snatch 60/40 kg
tc: 10 min
TUESDAY
STRENGTH
Protocolo de fuerza de Strict Pull Ups – Día 2
Skill: Bar Muscle Up o Kipping Pull Ups
METCON
9 min Amrap
4 Chest to Bar o 2/4 Muscle Up
6 Box Jump Over
8 OH Dumbbell Reverse Lunges 4/4
2 min rest
9 min Amrap
6 Pull Ups o C2B
8 Box Jump
12 Weighted Reverse Lunges ( 1 dumbbell )
*2 min rest between
WEDNESDAY
STRENGTH
3 x 5-8 Rack delivery drill
+
3 x 5 Tall Muscle Clean
+
4 x 5 Segmented Clean Deadlift
METCON
4 rounds 3 min Amrap, 1 min rest between
25/15 Double Unders
7 Deadlift 5 Hang Clean 3 Front Squat
THURSDAY
METCON
15 min Emom
Min 1: Row
Min 2: Alt Dumbbell Snatch
Min 3: Alt Toes to Bar
15 min Emom
Min 1: Row
Min 2: Hands Off Push Ups
Min 3 Toes to Bar
12 min Emom
Min 1: Shuttle Run
Min 2: Single Arm Devil Press
Min 3: rest
FRIDAY
STRENGTH
4 sets
8 Bench Incline Dumbbell Row
10 Standing Pull Over o 15 Pull Down
+
Max Banded Pull Down x 3
Max Hollow Body Hold x 3
METCON
Summer Hit:: What Is Love
For Time
3-6-9-6-3 Wall Climb, open standards
15 American Swing 32/24
12 min cap time
SATURDAY
METCON
AMRAP 35 min – T2
500m Run
50 Dual Db Squats 2×22,5/15 kg
500m Row/Ski Erg
50 Chest To Bar/Pull Up
250 Du
50 Burpee
HYBRID
MONDAY
STRENGTH
KB Sumo DL 4 x 6
*2 sec pause at knee
PUMP
10 min Volume Accumulation with a partner
8 Single Arm Kb Press / Floor Press
8 Nordic Curl
ENDURANCE
4 Rounds For Time
30 Wall Ball
30 cals, change every
30 American Swing
Must change every 10 reps
_cap time 19 min
TUESDAY
STRENGTH
Find 12 Heavy Back Rack Reverse Lunges
PUMP
3 x 12 Bent Over Row
ENDURANCE
3 Rounds
2 min erg for cals
2 min D-Ball Clean
2 min Burpees no Push Ups Broad Jump
1 min rest
WEDNESDAY
STRENGTH
Dumbbell Shoulder Press 4 x 6
PUMP
10 min Emom
Min 1: Feet Elevated Tall Plank
Min 2: Goblet Wall Sit
*minimum rest YGYG style
ENDURANCE
16/20 min Emom
Min 1: 12/15 Dumbbell Push Press
Min 2: erg for mt
Min 3: 10/12 Alt. V-Ups
Min 4: erg for mt
THURSDAY
STRENGTH
A. 1 x Max UB Pull Ups / Chin Over the Bar Hold
B. 3 x 3/6 Strict Pull Ups*
*3 sec pausa chin over the bar, 3-sec forehead
PUMP
3 x 15 Dumbbell Upright Row
ENDURANCE
3 Rounds For Time T-2
50 cals
30 Dumbbell Step Over
FRIDAY
STRENGTH
4 sets
8 Hip Thrust
Hanging Leg Raise at failur
PUMP
3 sets
30 Bodyweight Russian Twist
20 Frog Pump
1 min Forearm Plank
ENDURANCE
6 Rounds for Quality
12 cals
12 Lateral Slam Ball
12 Plate GTO
SÁBADO
METCON
AMRAP 35 min – T2
500m Run
50 Dual Db Squats 2×22,5/15 kg
500m Row/Ski Erg
50 Vups
250 Su
50 Down Up
Workouts of the Week 02.05 / 08.06
CROSSFIT
MONDAY
STRENGTH
Deadlift
Build 3 Heavy Reps
METCON
I DON’T CARE
For Time
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap
TUESDAY
STRENGTH
4 x 3 Tall Muscle Snatch
3 x 3 Snatch Lift Off + High Pull
METCON
5 Rounds for Time
9 Hang Power Snatch 45/30 kg
9 Toes to Bar
*emom 10/15 Double Unders
WEDNESDAY
STRENGTH
Test + Pull Strength Protocol Day 1
METCON
Every 9 minutes x 3
500/400 m erg
50/40 Double Unders
25 Wall Ball
15/12 Kipping Pull Ups
15/12 Box Jump Over
6/3 Wall Walks
THURSDAY
STRENGTH
4-5 Sets
5 Bench Press
10 Medball Pass
15 Tall Kneeling Slam Ball
METCON
15 min For Quality
15-12 cal Bike
12 V-Ups
12 No Push Ups Renegade Row
FRIDAY
STRENGTH
Every 2 minute x 6
Bear Complex
*climbing every set
METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Cluster 60/40 – 50/35
Bar Muscle Up – Chest to Bar – Pull Ups
SATURDAY
METCON
In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Kettlebell Swings
-into-
2 rounds of
400m Run
45 Box Jump-step down
-into-
3 rounds of
20 Burpee
30 Wallball
*35 min cap
HYBRID
MONDAY
STRENGTH
4 x 10 Back Rack Reverse Lunges
PUMP
15-12-9-6-3
Wide Australian Pull Ups
30 Medball Russian Twist
ENDURANCE
15 min Amrap – T2
Atleta 1
2 D-Ball Clean
4 Box Jump Over
8 Wall Ball / Air Squat
Atleta 2
erg for mt
TUESDAY
STRENGTH
KB Sumo DL 4 x 8
*2 sec pause at knee
PUMP
10 min Volume Accumulation
8 + Glute Bridge Floor Press
10 V-Ups
ENDURANCE
15 min Emom
Min 1: 15 American Swing
Min 2: 12 Hands Off Push Ups
Min 3: 30 sec Max Effort Row*
*100% effort
WEDNESDAY
STRENGTH
Strict Pull Ups 5 x 5
*1 max reps (banded or spotted, target < 8 reps
PUMP
10 min Emom 30 sec On 30 sec Off
Min 1: Hang Muscle Clean
Min 2: Slow Plank K2C
ENDURANCE
20 min
2 min erg
1 min Renegade Burpees
1 min Sit Up
THURSDAY
STRENGTH
Barbell Shoulder Press 4 x 6
PUMP
10 min Volume Accumulation
10 Goblet Narrow Squat – Heels Elevated
Max Plate Z-Press
ENDURANCE
18 min Emom 40 sec On 20 sec Off
Min 1: calorias
Min 2: Loaded Beast Push Ups
Min 3: Weighted Box Step Up 50 cm / 15-10 kg
FRIDAY
STRENGTH
3 sets
12 Seated Bent Over Lateral Raise
15 Plate Front Raise
PUMP
15-12-10-8
Dumbbel French Press
Hanging Leg Raise
ENDURANCE
21-18-15-12-9
Air Squat
Tall Kneeling Slam Ball
cals erg (no ski)
cap time 15 min
SÁBADO
¡ SURPRISE !
Workouts of the Week 26.05 / 01.06
CROSSFIT
MONDAY
STRENGTH
4-5 sets
10 Close Grip Dumbbell Bench Press
Max Australian Pull Ups o Ring Row
METCON
4 Rounds For Time
10 Single Arm Hang C&J o Push Press
20 Weighted Lunges, 1 DB 22.5-15 kg
30 Sit Ups
1 min rest
TUESDAY
STRENGTH
4 sets
6 Back Squat
12 Romanian Deadlift, 30×1
*rest 90 sec
METCON
Amrap 15 min
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Box Jump
WEDNESDAY
STRENGTH
A. 4 x 2 Hang Muscle Snatch + 2 Snatch Balance
B. 4 x 2 Snatch Lift-off + 2 Pull
METCON
5 Rounds for Time
15/12 calorie Bike
12 T2B
9 Hang Power Snatch, weight by feel
THURSDAY
STRENGTH
4 sets
3-5 Weighted Strict C2B
20m Farmer / Front Rack Carry
10-15 Sit Up Throw to Partner
METCON
2 Rounds For Time
30 Synchro Pull Ups
60 Wall Ball
30 Synchro Down Up
60 cals
FRIDAY
STRENGTH
Skill Review: Kipping HSP 10/12 min
METCON
25 min Emom
Min 1: Kipping Handstand Push ups
Min 2: 15-20 cals
Min 3: D-Ball Over the Shoulder
Min 4: 35/45 Double Unders
Min 5: rest
SATURDAY
¡SURPRISE!
HYBRID
MONDAY
STRENGTH
Barbell RDL 4 x 10*
*progression de intensidad
PUMP
3-4 set with 45 sec rest
Max Dumbbell Floor Press
10 Crosslegged Glute Bridge x side
ENDURANCE
In 15 min T-2
2 Rounds for Time
40 Box Jump
20 D-Ball Clean
Amrap metros erg
TUESDAY
STRENGTH
Suitcase Deficit Reverse Lunges 4 x 12 (6/6)
*heavy
PUMP
Emom 12 min
Min 1: 30 sec max Wide Ring Row
Min 2: 30 sec Goblet Wall Sit March
Min 3: rest
ENDURANCE
15 min Emom
Min 1: Max Down Up into Lunges
Min 2: 10 Wall Ball
Min 3: 20 sec Max Effort Erg
WEDNESDAY
STRENGTH
Seated Dumbbell Shoulder Press
4 x 8 + 1 at Failure
PUMP
4 sets, 45 sec rest betwween
12 Sumo Squat Pulse Hamstring Curl o Nordic 3 x 12
5 Dumbbell Push Ups 5 sec pause at top
ENDURANCE
20 min 2 min On 30 sec Off rest alternating
A
15 Dumbbell Hang Clean & Press (2DB)
Amrap Shuttle Run
B
20 cals
Amrap Hands Off Push Ups
THURSDAY
STRENGTH
Weigthed Strict Chin Ups 4 x 3-5 (20×3)
+1 max reps
PUMP
Single Leg RDL 8/8
Upper Body Press o Pull
ENDURANCE
2 Rounds
Run 500 mt
25 Weighted Step Up (50 cm)
Erg 500 mt
20 Alteranting V-Ups
FRIDAY
PUMP
4 sets
8 Hip Thrust
Hanging Leg Raise at failur
5 Bridge Walk Out
PUMP
3 sets, 30 sec rest betwewen
30 Bodyweight Russian Twist
15 Weighted Crunch
1 min Foreharm Plank
5 Rounds for Quality
10 Dumbbell Deadlift
10 Squat to Inchwarm Walk
30 Double Unders
SÁBADO
STRENGTH ENDURANCE
16 min Emom
Min 1: 30 sec Max Effort Erg
Min 2: 10 Incline Bench Press
Min 3: 30 sec Max Effort Erg Broad Jump
Min 4: 30 sec Max Effort Kneeling Slam Ball
ENDURANCE
3 Rounds for Time T-3
1000 mt row
60 Core Pulse Up
60 Dumbell Front Squat
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 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