MONDAY

STRENGTH
Back Squat
5 – 4 – 3 – 2
*rest 3 minutes between sets

METCON
3 x 3 minute Amrap, 90 sec rest between
3 Power Cleans 100/70 Kg
5 Box Jump-step down 50/60 cm

—

TUESDAY

STRENGTH
Every 3 minutes x 5
8-12 Dumbbell Glute Bridge Floor Press
15 Banded Good Mornings
5-8 Strict T2B

METCON
5 RFT
12 mt Dumbbell Walking Lunges 2 x 22/15 kG
12 T2B
*14 minute cap

—

WEDNESDAY

STRENGTH
Every 2 minutes x 5
3 Muscle Snatch 3 Tall Snatch
*technical and speed focus

Every 2 minute x 5
1 Power Snatch 2 Hang Squat Snatch

METCON
10 minute AMRAP
15 SDHP (35/25)
30 Double Unders

—

THURSDAY

STRENGTH
Skill
Bar Muscle Ups

METCON
Every 3 minutes for 18 minutes (6 sets)
90-sec AMRAP
12 Burpee-to-target (6″)
AMRAP Calorie Assault Bike / Shuttle Run*
alteran cada ronda

—

FRIDAY

STRENGTH
10 minute EMOM
3-5 Strict Handstand Push-up
20-sec Hollow Rocks

METCON
20 minute AMRAP T-2
19 Wallball 9/6 Kg
19 Calorie Row
*los atletas trabajan a la vez en un movimiento, al acabar de la tarea se cambian

—

SATURDAY

METCON
For Time T-2
30-20-10
Calorie Assault Bike
Kettlebell Swings (24/16)

30-20-10
Box Jump-step down (24/20)
Push-ups

30-20-10
Goblet Squats (24/26)
Sit-ups
*20 minute cap, no rest between
**partition any style

---

GPP

MONDAY

STRENGTH
4 sets
6-8 Dual Kettlebell Press
10-12 Dual Rack Reverse Lunges (5/5 o 6/6)
+
3 sets
15 Plate Z-Press
15 Plate Bent Over Row

METCON
15 min AMRAP
10 American Swing
10 Box Jump Step Down
10 Hands Off Push Ups

—

TUESDAY

STRENGTH
4 sets
8 Hip Thrust
10 Banded Lateral Walk o Clamshell
+
100 Frog Pump

METCON
5 Rounds for Quality
18/15 calorias erg o 1 min Single Unders
12 Db Hang Clean and Jerk
9 V-Ups

—

WEDNESDAY

STRENGTH
Every 90 sec x 15 min alternating
8-10 3 Point Dumbbell Row each
12 Tall Plank Db Drag + 12 Shoulder Tap

+
In 5 min accumulate max time in Hollow Position

METCON
For Time
21 Burpees
15-12-9 D-Ball Clean 50-40 kg
*cap time 12 min

—

THURSDAY

STRENGTH
??4 sets
6-8 Bulgarian Squat x side
30 sec Side Plank each side
*rest 90-120 sec

METCON
16 min EMOM
1 min Air Squat
1 min Row
1 min Slam Ball
1 min Push Ups Loaded Beast

—

FRIDAY

STRENGTH
4 sets
4-6 Strict Chin Ups
8-12 Lateral Raise
+
3 sets
15 Biceps Curl
20 Donkey Banded Kick (10/10)

METCON
3-4 Rounds For Quality
Atleta A: 8 Renegade Row, 10 Hang Muscle Clean and Press, 12 Romanian Deadlift
Atleta B: erg for Mt
*15 min cap time