MONDAY

STRENGTH
Back Squat
6 – 4 – 4 – 2

METCON
For Time
800 mt run o Erg
50-30-10
Wall Ball 9-6 kg
Box Jump 50-60 cm
800 mt run o Erg
*cap time 14 min
**performance sub 12

—

TUESDAY

STRENGTH
Find 1 heavy rep of this complex
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
*14 min cap time

METCON
Ciabot
12 min Amrap
Power Clean 60/40 kg, ladder of 3, add weight from set 5
3 Wall Walks after each set

—

WEDNESDAY

STRENGTH
Opcion 1: Ring/Bar Muscle Up/Pull Ups Strength
Opción 2: Ring/Bar Muscle Up Technique
Opcion 3: Ring/Bar Muscle Up practice

METCON
20 min Amrap T-2, relay srtyle
15-12 cal Assault Bike
35/45 Double Unders
Bar Combo*

• Elite 5 Toes to Bar 3 Chest 2to Bar 1 Muscle Up
• Rx o 5 Knee to Chest 3 Pull Ups 1 Chest to Bar
• Open 5 Knee to Chest 3 Pull Ups

—

THURSDAY

STRENGTH
Build 2 Heavy reps of Split Jerk
*from rack, 12 min cap time

METCON
3 Rounds
400 mt erg
21 Dumbbell S2O, 60-40 kg
12 Hands Off Burpees Over the Dumbbell
*14 min cap time
**performance sub 12

—

FRIDAY

STRENGTH
12-15 min Volume Accumulation
20 mt Trap Bar Carry AHAP
5-10 Strict K2E
with a partner, alternate every round

METCON
11 Rounds
4 D-Ball over the Shoulder, alt
8 V-Ups
12 Air Squat
*15 min cap time, performance sub 12

—

SATURDAY

METCON
Marston
20 min Amrap
1 Deadlift 180-130 kg
10 T2B
15 Burpees over the Bar
*releay style

---

GPP

MONDAY

STRENGTH
Every 2 min x 5
6 Trap Bar Deadlift
+
3-4 sets
10-15 Combo Shoulder
*Frontal + Lateral

METCON
AMRAP 15
9 D-Ball Clean 50-30 kg
12 Reverse Lunges
15/12 cals

—

TUESDAY

STRENGTH
15 min Volume Accumulation
8/10 Bench Bridge Press, 30×1 tempo
12 Box Leg Extension, 3 sec pausa at top
+
6 min – 40 sec On 20 sec Off
Hollow o Tuck Hollow Hold
Lateral Heels Touches

METCON
Power Endurance
4-5 rounds for quality
Every 90 sec alternating A-B
A: 250/200 mt run o erg
B: 15 Burpees Broad Jump

—

WEDNESDAY

STRENGTH
3 x 12/16 Deficit Split Squat
15 Banded Pull Apart
+
3 sets
16/20 Gorilla Row
12 Medball Leg Curl

METCON
For Time
21-18-15-9-6-3
Slam Ball
Sumo Squat Jump
V-Ups o Sit Up

—

THURSDAY

STRENGTH
EMOM 12
Min 1: 3-6 Strict Pull Ups
Min 2: 10 Bench Tucks
+
3 sets For Quality
12 Seated Curl
15/20 Toes Crunch

METCON
15 Min Emom
Min 1: 5 Shuttle Run
Min 2: 10 Push Ups
Min 3: 20 Hang Dumbbell Snatch alt

FRIDAY

STRENGTH
4 sets
10 Pull Over
12/16 Cossack Squat
+
4 sets
5/10 Hanging Strict Knee Raise
10 Side Plank Down Up

METCON
For Time
30-20-10
Cals erg
American Swing
Box Jump