CROSSFIT

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MONDAY

STRENGTH
Tall Power Snatch + Overhead Squat
5 x 3, climbing
Hang Snatch
3 3 3 2 2, climbing

METCON
HOT IN HERRE
13 min Amrap
35 Double Unders
12 Wallball (9/6)
9 Hang Power Snatch (40/30)
*time cap 12 min

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TUESDAY

STRENGTH
Strict o Butterfly Pull Ups Progression

METCON
15 min Emom
Min 1: 18/14 Calorie Bike
Min 2: 12 Burpees Box Jump Over
Min 3: 6 Bar Muscle up / C2B

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WEDNESDAY

STRENGTH
3 x 4 Scarecrow Clean
*rest 90 sec between

3 x 4 Tall Clean
*rest 90 sec between

4 x 3 Hang Power Clean

METCON
4 Rounds – 4 min On 1 min Off
7 T2B
7 D-Ball Clean
14/12 cals Row

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THURSDAY

STRENGTH
Abs: every 4 min x 4
10 Pendaly Row
10 Medball Pike Up
30 MedBall Russian Twist

Legs: every 4 min x 4
8/6 2 KB o Barbell Sumo DL
Max Seated Dumbbell Leg Extension

METCON
14 min Amrap
30m D-Ball Carry
Max Dumbbell Bench Press, weight by feel*
*minimo 6-8 reps

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FRIDAY

STRENGTH
TEST DAY
Strict HSPU Strength Protocol

METCON
MORENota
18 minute AMRAP
4 Kipping HSPU
12 Kettlebell Swings (32/24)
20 Air Squat

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SATURDAY

STRENGTH
4 sets:
10 Goblet Tall Kneeling to Standing
10 Pike Shoulder Taps
10 Strict T2B o K2E o Leg Raise

METCON
For Time – T2
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed
**25 min cap time

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HYBRID

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MONDAY

STRENGTH
Barbell Romanian Deadlift 4 x 6

PUMP
4 x 12 Barbell Upright Row

ENDURANCE
15 min Amrap
20 calorias
15 Wall Ball
10 Sit Up
5 Burpees

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TUESDAY

STRENGTH
Dumbbell Incline Bench Press 4 x 10

PUMP
3 Super Set
12 French Press
12 Heels Elevated Narrow Squat

ENDURANCE
For Time T-2
60-50-40 Cals / Hands Off Push Ups
90 sec rest between

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WEDNESDAY

STRENGTH
Single Arm Dumbbell Row 3 x 8

PUMP
15-12-Max
Dumbbell Curl
Plate Frontal Raise

ENDURANCE
15 min Emom
Min 1: 3 D-Ball Clean
Min 2: 9 Box Jump Over
Min 3: max erg

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THURSDAY

STRENGTH
Dual KB Front Squat 4 x 10

PUMP
4 sets
12 Split Squat Pulse 6/6
5/10 Hanging Leg Raise

ENDURANCE
Tabata
A. Dumbbell Push Press
B. Erg
C. Reverse Lunges
D. Erg

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FRIDAY

STRENGTH
Every 2 min 4
10 Wide Pull Ups (banded)

PUMP
3 x 12 Renegade Row

ENDURANCE
Max cals in 18 min
E3mom
2 Synchro Dumbbell Snatch
2 Synchro Loaded Beast Push Ups
*add 2 reps every round

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SÁBADO

ENDURANCE
For Time T-3
50-40-30-20-10
Calories erg
Burpee to Target
Calories erg
Box Jump Over
cap time 35 min