Workouts of the Week 03.02 / 09.02
CROSSFIT
MONDAY
STRENGTH
Deadlift
4 x 2.2.1
METCON
2:30 min On 30 sec Off x 5
10 Deadlift 90/70 Kg
10 Kipping Handstand Push Ups*
15 cal Bike / 35 Double Unders
TUESDAY
STRENGTH
Every 3 min x 4
4-6 Strict Chin Ups
12 mt Single Arm Overhead Walking Lunges
METCON
21 min Amrap
21 Wall Ball 9/6 kg
200 mt Row
12 Sinlge Arm alt. Devil Clean 22.5/15 kg
200 mt Row
*start one group off at 00′ and the other at 03′
WEDNESDAY
STRENGTH
Snatch
Every 3 min x 5
1 Power Snatch 1 Hang P. Snatch 1 P. Snatch
METCON
12 min Emom – 35 sec On 25 sec Off
Min 1: Air Squat
Min 2: Hang Power Snatch 35/25 Kg
THURSDAY
STRENGTH
12/15 minute EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 25-45 UB Double Unders
MIn 3: Rest
METCON
5 Round For Time
12 Dumbbell Box Step-ups 35/22.5 kg
12 Kipping Toes to Bar
*cap time 15
FRIDAY
STRENGTH
Every 90 sec x 12 min
1 Power Clean 1 Hang Power Clean 1 Squat Clean
METCON
12 min 45 sec On 15 sec Off
Min 1: Wall Ball
Burpees
Erg or Shuttle Run
SATURDAY
STRENGTH
4 sets
8 Bench/Floor Press
12 Narrow Goblet Squat
METCON
4RFT
20 American Swing
400m Run
30 Abmat Sit-ups
GPP
MONDAY
STRENGTH
4 sets
8 Bulgarian Split Squat x leg
3 sets
12 DB Romanian Deadlift x leg
+
Tabata Frog Pump
METCON
15 min Amrap T-2
5 D-Ball Over the Shoulder 50/40 kg
10 cals Erg*
15 Air Squat*
*relay style
TUESDAY
STRENGTH
4 sets
8 3 Point Dumbbell Row
15 Side Bend
3 sets
Max Alternating Curl
Max Hollow Hold / Single Leg Tuck Hollow Hold
*rest 1 min
METCON
5 Rounds
200/150 mt erg
24 Sit Up
12 Hang DB Snatch alt
*14 min cap time
WEDNESDAY
STRENGTH
4 sets
8 Seated Shoulder Press
10 Ring Row
3 x max Banded Triceps Extension o Pull Apart
METCON
15 min – 45 sec On 15 sec Off alt.
Min 1. Erg
Min 2: Medball Hug Reverse Lunges 9/6 kg
Min 3: Devil Slam Ball 12/10 kg
THURSDAY
STRENGTH
12-10-8 Dual KB Sumo Deadlift, 30×1
12-10-8 Upright Row
METCON
18 min EMOM
Min 1: 12/15 Box Jump Step Down
Min 2: 10/15 V-Ups
Min 3: 15 KB Sumo DLHP
FRIDAY
STRENGTH
3 sets
12 Glute Bridge Floor Press
8-10 Standing Pull Over
3 sets
15 Weighted Good Morning
15 Feet Elevated Glute Bridge
METCON
15 min Amrap
30 Double Unders
12 Dumbbell Thruster
9 Hands Off Push Ups
METCON CLUB
MONDAY
METCON
DETOX MONDAY
2 Rounds for Time
750 m Erg
5 Rounds
10 Reverse Lunges + Slam Ball
5 Burpees
750 m Erg
5 Rounds
10 Box Jump Step Down
5 Dumbbell Burpees Upright Row
*35 min cap time
**score time o reps
TUESDAY
METCON
IWT
Every 3 min x 5
21 cals Erg
15 Thruster (dual o single DB)
9 Push Ups
rest 3 min
Every 3 min x 5
21 cals Erg
15 DB o KB o D-Ball Deadlift (dual o single KB)
9 Broad Jump Back Pedal
Cash Out
50 Plate Pull Over
100 Russian Twist (Body Weight)
50 Plate Crunch
WEDNESDAY
STRENGTH
12 min Emom
Min 1: Amrap UB Chin Ups / Australian Pull Ups
Min 2: 12 Goblet Split Squat 6/6
Min 3: Shuttle Run o similares
METCON
The Cliff
32 min Emom
40 sec Ski
40 sec Burpees Broad Jump
40 sec Row
40 sec Wall Ball
THURSDAY
METCON
20 min Emom
Min 1: 250/200/150 mt erg
Min 2: Amrap D-Ball hug Squat
Min 3: 250/200/150 mt erg
Min 4: D-Ball Clean
Min 5: Box Jump
rest 3-5 min
Tabata – Abs
Flutter Kick
Tall Plank Shoulder Tap
rest 2 min
Tabata – Pump
Crush Grip Curl & Press
Banded Upright Row
FRIDAY
METCON
HIIT & PUMP
Double Tabata
. Erg
. Slam Ball
. Erg
. Dumbbell Burpees
Double Tabata
. Erg
. Russian Swing AHAP
. Erg
. No Push Ups Burpees Tuck Jump
*2 min rest between, 2 intervalos por ejercicio antes del cambio
10 min Amrap
250 mt erg
10 mt Quadruped Weighted Walk
250 mt erg
SATURDAY
METCON
Cherry Double Edition
30 min Amrap
100 cal Row
100 Box Jump
100 Burpees
100 Sandbag Lunges (slam ball hug o shoulder)
Cash Out
100 Curls
100 Vups