CROSSFIT

MONDAY

Strength
Hang Squat Clean
5 x 3
+
4 Rounds 4 min Window
. 15-20 cal Assault
. 6 Front Squats*
. 12-15 t2b
*@ 70% of 3 Heavy Reps of Today

—

TUESDAY

Strength
Every 2 min x 5
. 10-20 sec Ring Hold Support
. 3-10 Ring Dips
+
Accessory
3 sets:
. 10 Db Floor Press t31x1
. 20″ Weighted Hollow Hold
+
For Time
. 32 Power Man Maker @ 22.5-15
*cap time 12

—

WEDNESDAY

Running Drills
EMOM 12 min – 45 work 15 rest
M1: Banded Run
M2: Goblet Big Reverse Lunge + Step Up + High Knee
+
Metcon
EMOM 20 min
M1: 45″ max DU
M2: 45″ max Sit Ups
M3: 45″ max Sprinter Mountain Climbers
M4: 45″ max Reverse Lunges

—

THURSDAY

Strength
Every 2 min x 5
Set 1: Max unbroken strict Pull Ups
Set 2-3-4-5: 70% of set 1
+
4 sets
. 6 Sumo DL
. 8 Plank Walkouts
+
In 10 min
. 800m row
AMRAP
. 8 Sumo DL@60-70% peso de arriba
. 12 Down & Up

—

FRIDAY

Strength
5 x 4 Split Jerk*
*2 sec in Catch Position
+
For Time
6 Rounds
. 20 box jumps
. 16 HSPU o pike push ups
*tc.14´

—

SATURDAY

HERO WOD
PK
AMRAP 24
. 10 back squats @60/40
. 10 DL @80/50
. 400m sprint
2 min rest between Rounds

---

GPP

MONDAY

Lower Body
Every 2 min x 5
. 4 Dual DB sumo DL
. 5 Dual DB front squats
. 6 Dual DB suitcase lunges
+
4 Rounds 4 min Window
. 20 V-ups
. 20 Mb Clean
. 200m run

—

TUESDAY

Upper Body
EMOM 9 min
M1: 6/6 Half Kneeling Landmine Press
M2: 6/6 Landmine Row
M3: Weighted Plank
+
Accessory
+
For Time
. 24 burpees over the bar
. 20 box jumps
. 18 burpees over the bar
. 20 box jumps
. 12 burpees over the bar
. 20 box jumps
*time cap 9

—

WEDNESDAY

Total Body
EMOM 12 min
M1: 3-5 Strict Pull Ups
M2: Kb Sumo Deadlift High Pull
M3: Superman Rocks
+
EMOM 20
M1: 45″ max m Row
M2: 45″ max DB Power Clean Alternas (AT2)

—

THURSDAY

Lower Body
5 sets
. 12/12 DB Suitcase Split Squats
. 30 sec Wall Sit Calf Raises
+
Core
+
AMRAP 10
. 20 DU-50 SU
. 10 sit ups
. 20 DU- 50 SU
. 10 Down & up

—

FRIDAY

Lower Body
5 sets
. 12/12 DB Suitcase Split Squats
. 30 sec Wall Sit Calf Raises
+
Core
+
AMRAP 10
. 20 DU-50 SU
. 10 sit ups
. 20 DU- 50 SU
. 10 Down & up