MONDAY

STRENGTH
Deadlift
4 x 2.2.1

METCON
2 min On 2 min Off x 5
10 Deadlift at 60% of the last set
15 Push Ups
Amrap Cals, any machine

—

TUESDAY

STRENGTH
Every 3 min x 4
4-6 Weighted Chin Ups
12 mt Dumbbell Front Rack Walking Lunges

METCON
Every 7 minutes for 21 minutes
500m Row
21 Wall Ball
250m Row
12 Chest to Bar

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WEDNESDAY

STRENGTH
12 minute EMOM
Min 1: Max UB Strict HSPU
Min 2: 25-45 UB Double Unders
MIn 3: Rest

METCON
4RFT
6 Burpees Dumbbell Box Step-ups, alt
12 Kipping Toes to Bar
6 Burpees Dumbbell Box Step-up, alt
12 Kipping Handstand Push Ups
*cap time 18

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THURSDAY

STRENGTH
Snatch
Every 2 min x 5
1 Power Snatch 1 Hang Power Snatch 1 Power Snatch

Every 90 sec x 5
1 Snatch 2 Hang Snatch, any style

METCON
16-20 min EMOM
Min 1: Max Distance Burpees no PU Broad Jump
Min 2: rest
Min 3 : Max D-Ball Hug Carry
Min 4 : rest

—

FRIDAY

STRENGTH
3 – 3 – 2 – 2 – 1 – 1 – 1
Clean, any style, un set every 90 sec

METCON
15-12-9-6-3
Thruster 35-25 kg
Bar Facing Burpees

On mín 7
1 Rm Clean
*cap time 15 min

—

SATURDAY

STRENGTH
4 sets
8 Bench/Floor Press
12 Narrow Goblet Squat

METCON
4RFT
20 American Swing
Run 400m
30 Abmat Sit-ups

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GPP

MONDAY

STRENGTH
3 x 6-8 Bulgarian Split Squat, 20×1 tempo
3 x 10-12 Romanian Deadlift
+
Tabata Frog Pump

METCON
15 min Amrap – T 2*
5 D-Ball Clean
10 Hands Off Push Ups
15 Air Squat
*relay style

—

TUESDAY

STRENGTH
4 sets
8 3 point DB Row x side
15 Side Bend x side
*rest 90 sec Between
4 sets
Max alt standing curl, minimum 8 reps x side
Max Hollow Hold
Max V-Ups
*rest 1 min

METCON
5 Rounds For Quality
250 mt Assault Bike
16 Side Kick
10 alt Dumbbell Snatch
*14 min cap time

—

WEDNESDAY

STRENGTH
Every 3 min x 4
6-8 Seated Strict Press
5-8 Medball Tuck Up
3 sets
Max Strict Diamond Push Ups + Max Triceps Extension

METCON
15 min – 45 sec On 15 sec Off alternando
Min 1: Row
Min 2: Box Jump Step Down o Step Up
Min 3: Slam Ball

—

THURSDAY

STRENGTH
Every 2-2:30 min x 5
5 KB Clean each Arm
30 Body Weight Russian Twist

METCON
Amrap 10 min Ladder 3
Burpees Over the Lines
KB Sumo DL High Pull

Amrap 10 min Ladder 4
cals erg
Sprinter Mountain Climber

—

FRIDAY

STRENGTH
3 sets
12-15 Glute Bridge Floor Press
8-10 Standing Pull Over
3 sets
16 Staggered Deadlift
16 Feet Elevated Glute Bridge

METCON
For Time
18-15-12-9-6-3
Deficit Reverse Lunges
Calorías
Plate G2O
*time cap 13 min