CROSSFIT

MONDAY

STRENGTH
Strict/Butterfly Pull Ups Progression

METCON
IN MY FEELINGS
0:00 to 9:00
Emom
5 C2B + 7 Burpees over the Bar

from 10:00

4 Rounds for Time:
12 Thruster (45/30)
4 Bar Muscle up
*18 min cap time

—

TUESDAY

STRENGTH
SHSPU Strength Protocol

METCON
A. 10′ to establish a heavy double
Segmented Power Clean* t&g
*2″ pause at the knee
+
B. Every 6 minutes for 18 minutes
10-15 Kipping Handstand Push-up
80 D.U.
8 Clean (85-90% of part A)

—

WEDNESDAY

SKILL
Row

METCON
FIGHT GONE GUAY
Alternating minutes with a partner
4 rounds for max reps
1′ Wall Climb
1′ Hang Power Snatch (40/30 kg)
1′ Box Jump
1′ T2B
1′ cal. Row
1′ rest (both)

—

THURSDAY

STRENGTH
4 Sets for Quality:
6-8 Nordic Fall
10/10 Banded deadbug
10 Glute Bridge Walk out

METCON
16-20 min Emom
1- 9-15 cal. Bike
2 – 10-15 Floor Press
3 – 40″ Max distance Bear Hug Carry
4 – rest

—

FRIDAY

STRENGTH
Tall Snatch – 3×5; rest 60-sec
+
Snatch Lift Off + Power Snatch + Overhead Squat – Every 90-sec x 10: 1+1+1

METCON
For Time
50 Dumbbell Snatch, alt (22/15 kg)
25 Dumbbell Box Step Overs (22/15 kg)
50 Burpees
25 Dumbbell Box Step Overs (22/15 kg)
time cap: 10′
**only one dumbbell on the step overs, hold any style»

—

SATURDAY

METCON
AMRAP 35 min – T2
100 Du
50 C2B / Pull Up
40 Burpee
30 V Ups
20 Clean (60/45)

.

---

GPP

MONDAY

STRENGTH
4 Sets
4-6 Strict Chin Ups
30 seg. Hollow Body Hold
*90 Seg rest after each set

3 Superset
6/6 Kb Gorilla Row
30 seg Plate Guns Hold

METCON
IN MY FEELINGS
6 Rounds for Time:
8 Double DbThruster
16/12 Cal Skierg
*18 min cap time

—

TUESDAY

STRENGTH
4-5 sets
8-10 Seated Arnold Press, 21×1
10-16 Quadruped Shoulder Tap (5/5 o 8/8)
*rest 30 sec between exercise , 60-90 sec between rounds

METCON
10 min Emom
8-12 Weighted Push Up
12 Suitcase Dumbbell Reverse Lunges
+
Amrap 10
10 hang Single arm Db Clean and Jerk each side
10 db Box Step Up(1 sola Db)

—

WEDNESDAY

STRENGTH
Every 3 min x 5 o 5 sets
6 Dual Kb Sumo Deadlift
10 Seated Banded Row
40 sec Feet Elevated Plank

METCON
22 min Amrap
2 Rounds
15 Sumo Deadlift High Pull
12 calorías
9 Weighted Sit Up

2 Rounds
15 American Swing
12 calorías
9 Goblet Squat

—

THURSDAY

STRENGTH
Every 2 minutes x 5
10 Renegade Row (no push ups – 5/5)
15 DB Romanian Deadlift
10 Tuck Up Sit Up
+
Tabata
Plank
20 Weighted Crunch
*2 intervalos antes de cambiar

METCON
Amrap 12 min
5 Db Burpees
5 Db Hang Devil Press
10 Box Jump Step Down

—

FRIDAY

STRENGTH
Every 90 sec x 6 alternando A/B

A.
10 Kb Curl + Halo + Goblet Squat

B
12 Kb Drag

METCON
Amrap 20 min
200 mt run o 40 sec Row-Bike
20 Kettlebell Push Press (10/10)
30 Med Ball Deadlift
40 sec Hollow Rock o Hold