CROSSFIT

MONDAY

12 min Volume Accumulation
Strict Ring Muscle Up
+
AMRAP 13
6 Burpee Box Jump
50 Double Unders

—

TUESDAY

Deadlift 5 Heavy Reps

+
Every 4:30 min x 4
400m Run
8-12 T2B
5 Deadlift @110-80

—

WEDNESDAY

Split Jerk find 2 Heavy reps
+
3 Rounds for Time
18 Wall Balls
6 HSPU
18 Kb Snatch 9/9 @20/12
tc 9

—

THURSDAY

15 min Volume Accumulation
15 Heavy DB Hip Thrust
10/10 Goblet Lateral Step Ups
30 Plate Russian Twist

+
E2MOM 8
30 sec Max Cal Assault
40m Heavy Farmer Walk (Kb/Db)

—

FRIDAY

Every 2 min x 5
2 Squat clean @90%
+
AMRAP 10
10 OHS @40/25
10 Box Jump Over
1 Rope Climb

—

SATURDAY

1 Round For Time Relay Style
15-18 cal row
15 2DB SUMO DL @22´5/15
100m sprint

Directly into
100-150 cal row

Directly into
1 mile run

.

---

GPP

MONDAY

Every 3 min x 4
6 Dual Db Arnold Press
7-9 Med Ball Push Ups
15 Bench Tucks

+
3 sets For Quality
6 Db Frontal Raises
12 Db Bent Rows (1 por los 2 bolos)
30 sec Hollow Hold /Tuck
+
AMRAP 13
10 Burpees Over the Db
200m Run

—

TUESDAY

Every 2 min x 5
8 Dual Kb Suitcase Deadlift
6/6 Half Turkish Get Ups*

+
4 For Quality
6/6 Banded Split Squats
8 Rower Tuck Ups
*Light Weight
+
5 Rounds 2:30 Work 30 sec Rest
30 sec Max Cal Row
40m Dual Kb Farmer Carry
Max Vups

—

WEDNESDAY

Every 2 min x 5
3 Db Push Press + 5 Db Push Jerk each

+
3 sets for Quality
5 Inchworm
6/6 Db single leg glute bridge
12 DB plank drags

+
3 ROUNDS for Time
7/7 Db Thrusters
14 Single Db Renegade Rows
7/7 Db Hang Snatch, no alt.
tc.9

—

THURSDAY

Every 3 min x 4
1 min Weighted Wall Sit
45 sec Weighted Forearm Plank
30 sec Broad Jumps Back Pedal
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: max DU
M2: max Vups
M3: max Box Jumps

—

FRIDAY

Every 2:30 x 5
5 Dual Db Hang Squat Clean, 2 sec pause in catch
3-5 Strict Pull ups
+
AMRAP 10
15 Sit Ups
15 Russian Kb Swing
A la voz del Coach 30 sec Max Effort en la Bike