h

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

Workouts of the week 29.04 / 05.05

24/04

MONDAY

STRENGTH
Every 90 sec x 10
1 Hang Power Snatch + 1 Snatch *any style

METCON
¡Los Hombros Bien!
3 Rounds For Time
30 Power Snatch 45-30 kg
20 Sit Up
10 Strict Handstand Push Ups
1 min rest between
*14 min cap time

TUESDAY

STRENGTH
12 min Volume Accumulation
Max Strict Weighted Pull Ups
10/15 Box GHD Sit Ups o Sit Up Med Ball Throw
30 mt object Carry AHAP, any style

METCON
Cheese Run modified
Amrap 25 min – T2
Atleta : Row 300/250 mt
Atleta B: 12-15 Chest to Bar + Max D-Ball Over the Shoulder

WEDNESDAY

STRENGTH
Work on 3 Heavy Hang Squat Clean
*rest 2 min

METCON
12 min Amrap
30 Hang Squat Clean 70-50 kg
15-12-9-6
T2B
Burpees to target

THURSDAY

STRENGTH
Bar Muscle Up Review
Deadlift Warm Up

METCON
Napalm
2 Rounds for Time
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts 110/75 kg
40 Wall Ball Shots each 9/6 kg

FRIDAY

STRENGTH
Running Technique
Split Jerk Technique With Bar & Dumbbells

METCON
For Time – T2
50 Devil Split Complex* 22.5-15 kg
50 cals
50 Suitcase Reverse Lunges
50 Shuttle Run
*Renegade Row + Devil Split Jerk

SATURDAY

¡¡¡ SURPRISE !!!


GPP

MONDAY

STRENGTH
3 sets
6 Dual KB Rack Bulgarian Squat, 20×1 x side
10 Side Plank Raise each
+
5-6 min Volume Accumulation
20 Frog Pump
20 Bicycle Crunch

METCON
18 min Emom
Min 1: 200-150 mt Row
Min 2: 8-10 Burpees into Reverse Lunges
Min 3: 5 D-Ball Over the Shoulder

TUESDAY

STRENGTH
12-10-8-Max Dumbbell Bench Press
Max Banded Pull Down
*rest 90 sec
+
3 sets
10 Dumbbell Romanian Deadlift, 30×1 tempo

METCON
For Time
5-10-15-20-15-10-5
DB Push Press 22.5-15 kg
Box Jump Step Down 60-50 cm

WEDNESDAY

STRENGTH
3/4 Rounds
8-10 Bent Over Row
5-10 Hanging Knee Raise / Reverse Sit Up
+
3 sets
Max Hummer Curl
Max Banded Face Pull

METCON
4 Rounds
1 min Slam Ball
1 min Erg
1 min Single Arm Dumbbell Hang Clean, atl
1 min Erg

THURSDAY

STRENGTH
10-12 min Volume Accumulation
4-7 Strict Chin Ups C2B
5-10 Medball-Row Pike Up
*minimo 3 rounds, max 5

METCON
Napalm GPP edition
4 Rounds for Time
10 Jumping Chest to Bar Pull Ups
20 Burpees
30 American Swing 24/16
40 Air Squat
*20 min cap time

FRIDAY

STRENGTH
4 sets
8 Shulder Press
12 Lateral Raise o Chines Raise

4 sets
12 Narrow Squat, heels elevated
12 Leg Extension
*rest 90 sec

METCON
15 min Amrap 45 sec On 15 sec Off
10 Tall Kneeling to Standing
12 Side Kick
10 Devil Slam Ball
12 cals

Workouts of the week 22.04 / 28.04

16/04

MONDAY

STRENGTH
Back Squat
6 – 6 – 4 – 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
Skill: Split Jerk
+
6/8 x 1 Push Jerk + 1 Split Jerk
*no T&G, un set every 90 sec

METCON
3 Rounds
1 min cal erg
1 min S2O 40-30 kg
1 min rest

3 Rounds
1 min cal erg
1 min G2O 50-35 kg
1 min rest
*peso liviano, vez por muchas reps!

WEDNESDAY

STRENGTH
6 sets
4 Weighted Chin Ups
10-15 GHD Box Sit Up
*rest 90 sec

METCON
¡No pasa nada! Re-Do
5 Rounds for Time
6 Renegade Step Over the Box
45 Double Unders
*cap time 14 minutos

THURSDAY

STRENGTH
4 sets
6 Incline Bench Press
30 mt Farmer o Bear Hug Carry AHAP
*rest 2 min between

METCON
For Time
75 Wall Ball
50 Burpees
25 Chest to Bar
50 Box Jump
75 Air Squat
*14 min cap time
**Performance sub 13

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Squat Clean 80-55 kg
12 T2B after each set
*cap time 10 min
**performance sub 7

SATURDAY

STRENGTH
Skill: Thruster Strength & Cycling

HERO SATURDAY
Jackie Modified
Team 3
3000 mt Row
150 Thruster 35/25
90 Pull Ups Chest to Bar


GPP

MONDAY

STRENGTH
5 Rounds
8 Dumbbell Bench Press AHAP
20-30 sec max Tall Kneeling Slam Ball
+
3 sets
15 Pinch Press
15 Bent Over Plate Row o Ring Row
*rest 60 sec

METCON
6 Rounds for Time
5 Hang Devil Press 22.5/15 kg
10 Sit Up
15 Air Squat
*12 min cap time

TUESDAY

STRENGTH
3 sets
8 Goblet Bulgarian Squat, 20×1 x side
8 3 Point Dumbbell Row x side
*rest 90 sec between
+
3 sets
10 DB Lateral Raise
10-15 Lying Glute Kick x side

METCON
15 min Amrap
45 Double Unders
3 Rounds
15 American Swing
7 Burpees no Push Ups into Reverse Lunges

WEDNESDAY

STRENGTH
5 RM Trap Bar Deadlift

METCON
12 Rounds for Time – T2
3 D-Ball Over the Shoulder
6 Burpees over the Row
12 cals
*17 min cap time

Cash Out
100 Crunches

THURSDAY

STRENGTH
16 min Emom
Min 1: 10-12 Dumbbell Romanian Deadlift, 30×1 tempo
Min 2: 40 sec Weighted Wall Sit
Min 3: Weighted Plank
Min 4: rest

METCON
20 min – 40 sec On 20 sec Off
Ski Erg
Slam Ball
Bike o Row
Down Up into Reverse Lunges

FRIDAY

STRENGTH
4 sets
12 Seated Curl into Press
12 Dumbbell Upright Row
Max Weighted Crunch

o

4 sets
12 Hip Thrust
12 Dumbbell o Med Ball Leg Extension
Max Weighted Crunch

METCON
For Time
21-15-9
American Swing 32/24 kg
15-9-3
Deficit o Dumbbell Push Ups*
200 mt run o erg after each set
*chest on the ground

Workouts of the week 08.04 / 14.04

05/04

MONDAY

STRENGTH
Every 2-3 min x 5
3 Push Jerk
*No Touch and Go

METCON
For Time
50 Shoulder to Overhead
75 Deadlift
50 Burpees
*10 min cap time

12 min – 1 min On 1 min Off
D&U Shuttle Run* o Erg
score: total mt

TUESDAY

STRENGTH
4 x 3 High Hang Snatch
4 x 2 Hang Snatch
4 x 1.1 Snatch

METCON
4 Rounds for Time
15-12-9-6 Overhead Squat 60/40 kg
10 Toes to Bar
60 Double Unders
*13 min cap time

WEDNESDAY

STRENGTH
Bar Muscle Up Review

METCON
20 min Amrap
3 Bar Muscle Up
9 Hands Off Push Ups
12 American Swing
15 calories erg

THURSDAY

Emom 24 min
Min 1: 8/10 D-Ball Clean
Min 2: 10/15 Box Jump Over
Min 3: 15/20 UB Wallball 9/6 kg
Min 4: 15 V-Ups

STRENGTH
Core Killer 12 min
1 – 30-45-sec Russian Twist Slam
2 – 30-45-sec Bear Hug March o Carry
3 – 30-45-sec Forearm Plank

FRIDAY

STRENGTH
5 sets
5 Weighted Chin Up
10 Bent Over Row
10 Dragon Flag
+
Skill: Kipping & Butterfly

METCON
3 Rounds for Time – T2
60 cals air Bike
40 Navy Seals Sit Up
30 Syncro Reverse Lunges
20 Syncro Pull Ups C2B
*25 min cap time

SATURDAY

METCON
HERO SATURDAY – ABBATE
1 mile Run
21 Clean and Jerk 70/50 kg
800 mt Run
21 Clean and Jerk 70/50 kg
1 mile Run


GPP

MONDAY

STRENGTH
4 sets
6/8 Seated Dumbbell Shoulder Press
10-12 Partner Reverse Sit Up
+
4 sets
10/12 Dumbbell Upright Row

METCON
18-15-12-9
D-Ball over the Shoulder 50/30 kg
Down Up over the D-Ball
*cap time 12 min

TUESDAY

STRENGTH
3 sets
12 Bulgarian Squat 6/6
Max Ring Row o Bent Over Row
*rest 90 sec between
+
Skill: Dumbbell Snatch

METCON
10 min Emom
1 min Dumbbell Step Up 22,5/15 kg
1 min Erg for mt
into
10 min Emom
1 min Alt Dumbell Snatch 22,5/15 kg
1 min Erg for mt

WEDNESDAY

STRENGTH
4-5 sets for Quality
8 Close Grip Dumbbell Bench Press
8-12 Tall Kneeling Slam Ball
+
3 sets
12-15 Seated French Press
15-20 Crunch Feet Elevated

METCON
16 min Tabata
A: Air Squat
B: Erg o Air Bike
C: Sprint Mountain Climbers
D: Slam Ball
*no rest between, score is reps

THURSDAY

STRENGTH
4 sets
8 Single Arm Row x side
10/15 Heels Elevated Narrow Goblet Squat
20 Frog Pump, 2 sec at top every rep
+
100 Side Heels Touches

METCON
For Time – T 2
2000 mt Erg o Run – 250 each
120 Walking Lunges
30 Devil Press 22,5/15 kg
*20 min cap time

FRIDAY

STRENGTH
4 sets
8/10 Hip Thrust
Max Curl, any style
Max Banded Crunch
*rest 60 sec

METCON
18 AMRAP
15 Box Jump Step Downs 60/50 cm
12 Db Hang Power Clean alt 22,5/15 kg
9 V-Ups

Workouts of the week 01.04 / 07.04

28/03

MONDAY

STRENGTH
3/4 sets, build a tough set for the day
12 Back Rack Reverse Lunges
10/12 V-Ups
10/12 Side Bend x side

METCON
Amrap 12
30-20-10
Double Unders *x 3
Wall Ball o Air Squat

Amrap 12
10-20-30
Box Jump Over
Burpees Slam Ball (no push ups)

Amrap 12
30-20-10
Cals
Hands off Push Ups

TUESDAY

STRENGTH
5 x 1.1.1 Cluster

METCON
AMRAP 12 min
1 Cluster
2 Jerk
4 Hang Clean
8 Deadlift
Score: total load

WEDNESDAY

STRENGTH
4/5 sets For Quality
4-6 Strict Pull Ups / Weighted
8-10 Single Arm Dumbbell Row x side
*minimum 90 sec rest
+
3 sets
Max Curl, any style

METCON
Every 3 min x 5
21-18-15-12, 3 reps less in every round
American Swing 24/16 kg
Pull Ups
Amrap cals machine o Burpees Shuttle Run

THURSDAY

STRENGTH
Every 40 sec x 6 min 2 Power Snatch, unbroken
Every 30 sec x 6 min 1 Power Snatch
Every 20 sec x 3 min 1 Power Snatch
*rest 3 min between

METCON
Ingrid
10 Rounds For Time
3 Power Snatch 60/40 kg
3 Burpees Over the Bar
*10 min cap time, performance sub 7

FRIDAY

STRENGTH
3/5 sets
12-16 Barbell Cossack Squat
10/15 Box GHD Sit Up
10 Barbell Curl
*rest 90 sec

METCON
3 Rounds Amrap (27 min)
1 min Dumbbell Step Over
1 min Toes to Bar
1 min Row

1 min Dumbbell Push Press
1 mim V-Ups
1 min Row

1 min Dumbbell Front Squat
1 mim Sit Up
1 min Row

SATURDAY

STRENGTH
Bodybuilding Session by Coach

METCON
30 min Amrap – T2
1000 mt Run
70 Cals
50 Box Jump
30 Feet Elevated Ring Row
10 Wall Climb o Inchworm Push Ups


GPP

TUESDAY

STRENGTH
3/4 sets
12 Rear Foot Split Squat (6/6), 30×1
6-8 Single Arm Kb Strict Press x side
10 Side Plank Crunch
*rest 90 sec

METCON
For Time
21-15-9
American Swing 24/16 kg
Box Jump
Hands Off Push Ups
500/400 mt erg o run after each set
*15 min cap time

WEDNESDAY

STRENGTH
4 sets
8 Bent Over Row
12/16 Tall Plank Drag
+
3 sets
12/15 Seated French Press
20 Seated Russian Slam Ball 10/10

METCON
15 min Amrap
35 Double Unders o 15 cals Erg
10 Devil Slam Slam ball
5 Deck Squat

THURSDAY

STRENGTH

STRENGTH
5 Rounds for Quality
12-10-8-8 DB Bench Press AHAP
Amrap Ring Row
10 V-Ups for Quality
*rest 90 sec between
+
100 Frog Pump

METCON
Ingrid
10 Rounds For Time
3 Devil Press
9 calories, any machine o 6 alt Reverse Lunges
*12 min cap time
**performance Weighted Lunges o 12 cals

FRIDAY

STRENGTH
4/5 sets
12 Heels Elevated RDL
10-12 Dumbbell Curl
20 Plate Weighted Crunch
*rest 90 sec

METCON
4 Rounds, 15 min
1 min Medball Hug Reverse Lunges
1 min D-Ball Clean
1 min Erg
1 min rest

Workouts of the week 11.03 / 17.03

07/03

MONDAY

STRENGTH
5 Sets
5 False Grip Strict Pull Ups 5
5 x 30-40 sec Ring Supported Hold
*rest 90 sec
+
Ring Muscle Up Transition 7-10 min Practice

METCON
Death by
Every 3 min x ???*
35-50 Double Unders*
15-12 American Swing 24/16 kg
9 Toes to Bar
3 BNP Pull Ups C2B
Performance: Bar Muscle Up – Elite: Ring Muscle Up

*Adapt volume to complete minimum 4 rounds

TUESDAY

STRENGTH
Low Hang Snatch
3 x 3 3 3
Hang Snatch
3 x 2 2 2
Snatch
3 x 1.1

METCON
10 min Amrap – T2
Ladder 3
Synchro Hang Power Snatch 40/25
Ladder 1
Wall Walks

rest 2 min

50 Syncro Chest to Bar for Time

WEDNESDAY

METCON
Team of 2
10 Rounds for Quality
250 mt Row
10 Dumbbell Step Up
1 Round each

STRENGTH
4 sets
Incline Bench Press to fail*
5/10 Candle Stick

then

3 sets
French Press to fail*
10 V-Ups
*minimo 15 first set

THURSDAY

METCON
A) For Time – T3
5K Run-Erg
Relay Style

B)
3 Rounds IGYG
15 D-Ball Cleans 50/40 kg
500-400 mt Row
21 D-Ball Squats 50/40 kg

FRIDAY

¡¡ OPEN 24.3 !!

SATURDAY

METCON
7 Rounds – T2
10 Man Maker
20 Navy Seal Partner Sit Up
40 Cals Row
*35 min Cap Time


GPP

MONDAY

STRENGTH
5 sets
6 Trap Bar Deadlift
4 Broad Jump for distance
*rest 90 sec

3 sets
20 Weighted Crunch
15/10 Medball Hamstring Curl

METCON
6 Rounds for Quality
5 Burpees Box Jump Over
10 V-Ups
15 Med Ball Thruster 9-6 kg

TUESDAY

STRENGTH
5 sets for quality
5 x 5-10 sec Chin over the Bar Hold
10 Single Arm Row x side
+
3-4 sets
12 Seated Curl
10 Side Plank Down Up

METCON
For Time – T2
1000 mt Run/Erg
100 Reverse Lunges
50 D-Ball Over the Shoulder 50/30 kg
50 D-Ball Deadlift 50/30 kg
100 Reverse Lunges
1000 mt Run/Erg
*25 min cap time

WEDNESDAY

STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
10 Seated Shoulder Press, KB o DB
+
3 x 8 Goblet Reverse Lunges + Halo x side

*alternarse cada round con un compañerx

METCON
15 min Emom
Min 1: 6 Push Ups Renegade Row
Min 2: 10-12 Kneeling Slam Ball, fuerteeeee ???
Min 3: Max cals

THURSDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
6-10 Medball Tuck Up
*rest minimum 90 sec

4 Rounds
10-15 Side Bend x side
30 Slam Ball Russian Twist

METCON
For Time
42 American Swing 24/16 kg
21 Hands Off Push Ups
30 American Swing
15 Hands Off Push Ups
18 American Swing
9 Hands Off Push Ups
*12 min Cap Time

FRIDAY

STRENGTH
3-4 sets
10 Chest Fly
15 Plate Frontal Raise
15 Chinese Raise

3-4 sets
6-10 Nordic Curl
10-12 Leg Extension con Medball o DB
10 Box GHD Sit Up

¡¡ OPEN 24.1 !!

Workouts of the week 18.12 / 24.12

16/12

MONDAY

STRENGTH
Every 90 sec x 6
2 Clean and Jerk, climbing

METCON
7 min AMRAP
3 Rounds
10 Clean and Jerk 70/50
10 Burpees Over the Bar
Amrap Squat Clean 90/70

TUESDAY

SKILL
Unlock Your Skill

METCON
In 15 min cap time
Score 1: 3500 mt row time
Score 2: amrap Burpees Box Jump Over

WEDNESDAY

STRENGTH
Back Squat
6 – 4 – 2 + 1 Drop Set* AMRAP
*10% less

METCON
For Time
3 Rounds
5 Thruster
5 Chest to Bar
15 Double Unders

2 Rounds
10 Thruster
10 Chest to Bar
30 Double Unders

1 Round
20 Thruster
20 Chest to Bar
60 Double Unders
*cap time 14 min, performance sub 11

THURSDAY

STRENGTH
Kipping Handstand Push Ups Review

METCON
4 Rounds For Time

250 mt Row

2 Rounds
5 Strict Handstand Push Ups
10 Toes to Bar
15 American Swing
*cap time 21 min

FRIDAY

STRENGTH
Chest to Bar Review

METCON
10 Rounds for Time
4 Thrusters 45-30 kg
6 C2B / PU
*9 min cap time

METCON
For Time – Ladder of 4
Chest To Bar
Overhead Squat; add 5 kilos every 2 rounds
1-2 45/25 kg
3-4 55/35
5 60/45

SATURDAY

STRENGTH
4 sets
10 DB Incline Press
6-10 Wide Grip Pull ups
*rest 90 sec

4 sets
10 DB Romanian Deadlift
10 Narrow Squat
*rest 90 sec

METCON
For Time
40-30-20
DB Box Step Up
Devil Slam Ball
Cals Erg


GPP

MONDAY

STRENGTH
Strict Shoulder Press 4 x 8, con barra o mancuernas
+
4 rounds
Max Plate Z Press
Max Plate Bent Over Row
*rest minimum 60 sec, minimo 10 reps el primer set

METCON
4 Rounds for Time
20/15 cals Row
15 Burpees
10 D-Ball Clean 50-35 kg
*14 min cap time

TUESDAY

STRENGTH
Dual Dumbbell Romanian Deadlift 4 x 12, 30×1 tempo
+
3-4 sets
15 Frog Pump
Max Effort Wall Sit, rest 90 sec

METCON
For Time
21 – 15 – 9
American Swing 24-16 kg
Reverse Lunges

9 – 15 – 21
American Swing
Wall Ball o Med Ball Thruster
*rest 90 sec entre workouts

WEDNESDAY

STRENGTH
Weighted Strict Chin Ups 4 x 4
+
3 sets
8-12 Feet Elevated Ring Row
30 Body Weight Russian Twist

METCON
For Time T-2
1000 mt Row
50 Box Jump
750 mt Row
100 Burpees
750 mt Row
50 Box Jump
1000 mt Row
*27 min cap time

THURSDAY

STRENGTH
12 min Volume Accumulation
12 Floor Press
12 Renegade Row
12 Strict Sit Up

rest 1-2 min

12 min Volume Accumulation
12 Arnold Front Squat
12 Lying Glute Kick x side
12 Weighted Crunch

METCON
12-15 min Emom 40 sec On 20 sec Rest
Min 1: Bike
Min 2: Burpees no Push Ups Broad Jump
Min 3: Plank*
*Round 1 Side Plank – Round 2 Forearm – Round 3 Tall Plank – Round 4 Reverse

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Lateral Raise
Min 2: 10-12 Upright Row
Min 3: Rest

12 min EMOM
Min 1: 10-12 Cossack Squat
Min 2: 15-20 Banded Hamstring Curl
Min 3: Rest

METCON
12 min For Quality
21 Russian Swing
15 Burpees no Jump
9 Broad Jump Back Pedal

Workouts of the week 24.05 / 29.05

22/05

CROSSFIT

MONDAY

For Time T2
100 T2B/hang leg raises sincro*
4 K Row
tc.20

TUESDAY

Every 2 min x 5, build an heavy set
8 Front Lunges
30 Mountain Climbers
+
3 SETS CONTINUOS:
20/20 Monster Walks (hacia atrás y delante)
8/8 Jump Split Squats
20 Flutter Kicks
+
AMRAP 14
6 DB Step Ups Right @22´5/15
20 DU
6 DB step up left
20 DU
100m sprint o Shuttle Run

WEDNESDAY

Every 2 min x 5
2 Slow Snatch DL + 3 Hang Power Snatch*
*2 sec pause in Catch
+
Every 3 min x 4
1 Turkish Get Up, alternating arm each Round
8 Kb Chinese Rows
6/6 Crossover Glute Bridge
+
EMOM 10
8 American Swing @32/20
M1: max box jump
M2: burpees to target

THURSDAY

Every 2/3 min x 4
12 Back Squats @60% 1RM Clean*
30 sec Bottom of the Squat Banded Rows
*3 sec pause in the 3,7,11 rep
+
14 Rounds For Time t2
AT1: 7-10 Pull Ups
AT2: 200-300m Assault/150-200 row

FRIDAY

EMOM 12
M1: 6 Power Clean & Jerk @60% 1RM Jerk + max Box Jump Over
M2: rest
+
AMRAP 8
12 DL @70/50
9 Kb Clean @24/16
6 HSPU

SATURDAY

??

.


GPP

MONDAY

10/12 min Volume Accumulation
8 Dual Kb Sumo DL
12 Kb Supine Horn Row
20 sec Side Plank each
+
AMRAP 20
AT1: 40m Dual Kb Farmer Walk
AT2: 10 V Ups, max Burpees

TUESDAY

WORKOUT 25.05.21
EMOM 12
M1: 4-8 Dual Kb Squat Clean
M2: 14 Cossack Squats
M3: 20-30 Wall Sit Calf Raises Goblet Loaded
+
6 min Volume Accumulation
5 Vertical Jumps (for quality)
8 Plank Drags
12 Curtsy Squat to High Knee
+
12 Rounds for Time
20 Sprinter Mountain Climbers
4 Broad Jumps
6 Front Rack Kb Lunges
tc 14

WEDNESDAY

WORKOUT
Every 2 min x 5
3 dual DB Push press + 3 push jerk
12 Mb Pike Ups o Tuck Ups
+
Accessory
+
EMOM 10
M1: 20 DB snatch
M2: 12-16 cal Row

THURSDAY

12 min Volume Accumulation
8/8 Db Suitcase Bulgarian Squats
10 Kneeling Sissy Squats
12 Hollow Rocks
14 Glute Kickbacks
+
AMRAP 17
15 Sit Ups
200m run
16 DB Step Ups
21 DU o 50 Singles

FRIDAY

EMOM 12
M1: 6-10 Ring Dips / ring dips feet on floor / bench dips
M2: 15 Banded Rows
M3: 40 Russian Twist
+
4 SETS
8/8 Banded Archer Pulls
8/8 Single Leg Romanian DL + Row
20-30 sec Ring Plank
+
For Time
21-15-9
Dual DB sumo DL
Push Ups
*30 Down & Up betwen

Workouts of the week 17.05 / 22.05

16/05

CROSSFIT

MONDAY

EMOM 12
50 sec Work 10 sec Rest
M1: 6 Power Clean & Jerk @50% 1RM Jerk*+ max Bar Facing Burpees
M2: rest
+
EMOM 18
M1: 1 Round Light Macho Man*
M2: 18/14 cal Row
*3 Power Cleans, 3 Front Squats, 3 Jerks

TUESDAY

Every 3 min x 4
6 Broad Jumps
8 Sit Ups to Stand
24 Mountain Climbers
36 Plate Russian Twist
+
AMRAP 24
200m Run
6 Over the Wall
40m Single arm Front Rack Db Carry

WEDNESDAY

Every 3 min x 4
9 Back Squats @50% 1RM Squat Clean
10 Lying Banded Lat Pull Downs
7-10 Scapular Pull Ups / Weighted
*3 sec pause in the Bottom position of the reps 3,6,9
+
6 Rounds For Time
12 Back Rack Reverse Lunges @60/40
12 Pull Ups
tc.10´

THURSDAY

EMOM 10
M1: 6 Power Snatch @40/25 t&g + max HSPU
M2: rest
+
Every 3:30 x 4
2 Rounds
50 DU o máx intents in 50 sec
10 Single Arm Devil Press @22´5/15

FRIDAY

AMRAP 18 T2
AT1: 300-500m Assault
AT2: Max T2B
6 Rope Climbs
+
Every 3 min x 3-4
12 Barbell Bicep Curls
12 Seated Pike Leg Lifts
12 Kneeling Sissy Squats
12 Seated Straddle Leg Lifts

SATURDAY

TEAM 2 40´tc
0-10 1 Heavy set
1 Clean Pull + 2 Hang Squat Clean
Directly into
10 Rounds relay style
1 Front Squat
6 Box Jump Over
12 Sit Ups

Directly into
8 Rounds relay style
10 DL
200m run
Directly into
Max Hang Power Clean

.


GPP

MONDAY

Every 3 min x 4
5 Dual DB Cluster
8 Burpees over the DB
10 t2 Dumbbell
+
4 min Volume Accumulation
6 DB front raises (1 x los 2 bolos)
6 Vertical Jumps
6 Vups
+
EMOM 16
M1: Db Macho Man*
M2: 50 sec Max DU
*3 Power Clean, 3 Front Squats, 3 Jerks

TUESDAY

Every 2 min x 5
10 Mb Tuck Ups
16 Mb Mountain Climbers (manos encima)
26 Mb Russian Twist
+
AMRAP 24 t2-3
AT1: 400-600 assault bike
AT2: 26 Kb Halos, max Turkish Sit Ups

WEDNESDAY

12 min Volume Accumulation
40 sec Goblet Loaded Wall Sit
12 Goblet Squats
12 Kb Rows
+
3 setf For Quality
20 Superman Rocks
15 Front Loaded Kb Good Morning
+
6 Rounds For Time
14 Kb Front Rack Reverse Lunges Synchro
10-14 cal Row each
cap time 13

THURSDAY

EMOM 10
M1: 45 sec American Kb Swing
M2: 45 sec Push Ups/Knee Push Ups
+
3 sets
8/8 Single Leg Kb Romanian DL
20 Kb L Crunches
+
Every 3:30 x 4
200m Run
20 Kb Snatch 10/10

FRIDAY

Every 2:30 x 4
12 Single Db Bicep Curls*
10/10 DB Suitcase Split Squats
12 Seated Pike Leg Lifts
+
EMOM 6
M1: 10 Scapular Pull Ups**
M2: 8-10 Bulgarian Squats each
M3: Bench Tucks
+
AMRAP 18
3-5 Strict Pull Ups/Banded Pull Ups, 8 Ring Rows
8 Tuck Sit Ups/ VUps
12 Step Ups
30m Dual DB/Kb Farmer Walk