Workouts of the week 08.07 / 14.07
MONDAY
STRENGTH
Hang Power Snatch 10 x 3
Focus: Catch Position
METCON
For Time
21 Power Snatch 50/35 kg
15 Burpees over the Bar
15 Power Snatch 60/40 kg
12 Burpees over the Bar
9 Power Snatch 70/45 kg
9 Burpees over the Bar
*15 min cap time
—
TUESDAY
STRENGTH
Strict HSPU Strength Protocol
+
3 sets
8 Crush Grip Curl
12 Banded Curl
METCON
SUMMER HIT: MAMBO NR 5
Amrap 12 min
60 Double Unders
12m Dumbbell Front Rack Walking Lunges (2x 22,5/15)
3-6-9… Wall Walks
—
WEDNESDAY
SUMMER HIT: TODO DE TÍ
IN 30 min T-2
100/70 Calorie Row
18 Rounds, alt
3 Power Cleans (70/55)
6 Box Jump Step Down
9 Burpees No Push Ups
AMRAP Calorie Row
—
THURSDAY
STRENGTH
4-5 SETS
8-10 BB Hip Thrust
10-15 Leg Curl
METCON
16/20 min – 90 sec On 30 sec Off alternating A/B
A. 12-18 UB T2B / Max Calorie Bike o Erg
B. 10-12 NPU Renegade Row / Max Calorie Bike o Erg
—
FRIDAY
STRENGTH
Strict o Butterfly Pull Ups Progression
+
4 sets:
30-40″ Flutter Kicks
12/12 Banded/DB External Rotation
METCON
5 Rounds 4 min On 1 min Off
6 Chest to Bar
9 Push Ups
12 American Swing (32/24)
15 Air Squat
Elite: 3 Bar Muscle Up
Open: Pull Ups
—
SATURDAY
STRENGTH
Every 3 min x 5
5-10 Strict Dips
10-12 Seated Banded Lat Pull down
+
For Quality: 3-4 sets
12 Bent Over Row
12 Reverse Fly
METCON
18 min Amrap
5 Deadlift
15 Wall Ball
**Every 3 from 0:00: 200m Run
—
MONDAY
STRENGTH
4 sets
8 Dual KB Déficit Sumo Deadlift AHAP, 30×1
12 3 Points Single Arm Row (6/6)
*3 sets 10 Lying Glute Kick o Banded Donkey Kick x side
METCON
15 min Amrap
10 Sprinter Mountain Climbers
12 Russian Swing 32,24
18 Air Squat
200/150 mt Row
TUESDAY
STRENGTH
4 x 5 Push Press + 10 Dual Front Rack Squat 5/5
+
4 sets
10-15 Banded Triceps Extension
10-15 Leg Extension
METCON
6 Rounds for Time
9 Devil Slam Ball
12 Box Jump Step Down
*cap time
—
WEDNESDAY
STRENGTH
D-Ball Over the Shoulder Review
METCON
25 min Amrap
45 Double Unders
30 cals machine
20 Strict Sit Up
10 D-Ball Clean Over the Shoulder
—
THURSDAY
CASH
4-6 Strict Chin Ups
10-15 Dumbbell Curl
20 Cycling Crunch
METCON
3 Rounds for Time – T2
800 mt erg
60 Hang Dumbbell Snatch
40 Side Kick
*25 min cap time
FRIDAY
STRENGTH
4 sets
12-16 Alternating Dumbbell Bench Press
10-12 Reverse Lunges alt
20-30 Side Plank
METCON
10 min Emom
Min 1 – Row for mt
Min 2 – 12-16 Renegade Row
10 min Emon
Min 1 – Row for mt
Min 2 – 10-15 Hands off Push Ups