CROSSFIT

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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

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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

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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

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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

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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

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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

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HYBRID

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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

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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

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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

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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

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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

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SÁBADO

¡ SURPRISE !