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Workouts of the week 08.07 / 14.07

04/07

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


GPP

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