CROSSFIT

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STRENGTH
Every 90 sec x 10:
1 Hang Power 1 Hang Squat 1 OHS

METCON
Alice Coachman T-2 YGYG
10 Round For Time
4 Overhead Squat 50/35 kg
8 Box Jumps Over 50/60 cm

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TUESDAY

STRENGTH
4/5 sets
6/8 Bench Press*
30 mt D-Ball Carry AHAP
*2 min rest between

METCON
Alfonsina Strada (Devil in a Dress)
For Time
72 Cal Assault Bike / Row / Bike Erg
19 Wall Climbs
24 Dumbbell Devils Press 22.5/15 kg
*12 min cap time

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WEDNESDAY

STRENGTH
Kipping Handstand Push Ups Review

METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 T2B
6 Strict Handstand Push-up

-into-

10 minute AMRAP
19 Burpees no Push Ups
7 K2E
6 Kipping Handstand Push-up

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THURSDAY

STRENGTH
Every 2 min x 5
1-3 Turkish Get Up x side

METCON
Alice Milliat Team Version
8 Rounds, relay style
19 Cal Row
21 Wallball
*25 min cap Time

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FRIDAY

¡¡Open 25.2!!

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SATURDAY

METCON
Partner Workout
30 minute AMRAP
30 cal (15/15)
20 Synchro Reverse Lunge
30 cal (15/15)
15 Synchro T2 B o Sit-ups
30 cal (15/15)
10 Synchro Dumbbell Hang Clean and Jerk 22.5/15 kg

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GPP

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MONDAY

STRENGTH
3-4 sets
6 Trap Bar
10 Goblet Z-Press
+
3 x 15/20 Weighted Crunch
*1 min rest

METCON
Alice Coachman
8 Round For Time
4 Burpee Broad Jump Back Pedal
8 Dumbbell Thrusters 22.5/15

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TUESDAY

STRENGTH
4-5 sets
8-10 Floor Press
12-15 Heels Elevated Goblet Narrow Squat
+
3 x Max Banded Triceps Extension

METCON
Alfonsina Strada Team Version
For Time
72 Cal Assault Bike/Ski
19 Dumbbell Step Over the box, 1 Dumbbell o Kb
24 Single Arm Kb Push Press (12/12)
19 Dumbbell Step Over the box, 1 Dumbbell o Kb
72 Cal Assault Bike/Ski

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WEDNESDAY

STRENGTH
Durante Core Workout + Pump

METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 V-Ups
6 A-Jumps

into-

10 minute AMRAP
19 Air Squat
7 Sit Up
6 Deck Squat
*no rest between

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THURSDAY

STRENGTH
4 Rounds
8 Single Arm Row each
10-Max Seated Curl
+
2-3 sets
30 sec Forearm Plank
30 sec side plank x side
30 sec hollow hold

METCON
Alice Milliat
AMRAP 15 min – T2
19 Cal Ski
21 American Swing 24/16 kg

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FRIDAY

STRENGTH
4 Sets
8 Dball Hug Squats
30 sec Wall Sit
*Rest 90 sec

METCON
6 Rounds For Time
12 Goblet Reverse Lunge
10 Cal Ski
12 Push Ups
5 Shuttle Run
Tc: 17 min

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METCON CLUB

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MONDAY

METCON
DETOX MONDAY

18 min Amrap 2:30 on 30 sec Off
750 m Erg
3 sets
10 Reverse Lunges + Halo (plate)
8 Renegade Row (no push ups)
6 Burpees no Push Ups

18 min Amrap 2:30 on 30 sec Off
3 sets
10 Slam Ball
8 Squat Jump
6 Hands Off Push Ups

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TUESDAY

METCON
SWEAT + IWT

100 Slam Ball Step Over the Box*
Every 2 min
10 cal + 2 every round
5 Burpees no Push Ups
*1 Slam Ball + 1 Step Over the Box is 1 rep
**20 min cap time

rest 3 min

12/15 min Amrap
10 Gorilla Rows with Kettlebell
15 Sit Up
15/12 Cal

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WEDNESDAY

METCON
For Time
2 Rounds
1 K Ski
50 M Burpees Broad Jump

1K Row
50 Wall Balls

2 K Bike Erg
50 M Farmer Carry AHAP
*cap time 35

Cash Out
3 x max ring pull ups / Australian

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THURSDAY

METCON
IWT
60/50/45 cals
60/50 Air Squat
30 cals
30 Db Front Squat

rest 2 min

60/50/45 cals
60 Hands Off Push Ups
30 cals
30 Db Strict Press o Plate

rest 2 min

60/50/45 cals
60 Sit Up
30 cals
30 D-Ball o Dumbbell o Kettlebell Deadlift

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FRIDAY

METCON
5 Rounds
20 sec Max Burpees
40 sec Erg
1 min rest

rest 2 min

5 Rounds
20 sec Max American Swing AHAP
40 sec Erg
1 min rest

rest 2 min

5 Rounds
20 sec Max Broad Jump Back Pedal
40 sec Erg
1 min rest

rest 2 min

10 Rounds
30 sec Max Curls / Jumping Lunges
30 sec rest

---

SATURDAY

METCON
5 MIN ON 3 MIN OFF X6

A) 35/28 CAL SKIERG
AMRAP WALL BALLS

B) 35 BURPEES
AMRAP CAL ROW