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