MONDAY

STRENGTH
Every 2:00 x 5 sets
4 Thrusters UB, finish with 4 Heavy Reps
4 Weighted Pull Ups

METCON
PUTO LUNES 09.10.23
For Time
21 Devil Press 22,5/15 kg
15 Burpee Pull Ups C2B
21 DB Push Press 22,5/15 kg
15 Burpee Muscle Ups
21 DB Thrusters 22,5/15 kg
*15 min cap time

—

TUESDAY

STRENGTH
5 x 3 Seated High Box Jump
+
in 12 min Build a Heavy rep of this Complex
1 Pull Clean
1 Hang Power Clean
1 Power Clean

METCON
12/14 min Amrap
30 Toes to Bars
20 Box Jump Overs
15 Power Clean 70/50 kg

—

WEDNESDAY

STRENGTH
10 min Emom
Min 1: 20 sec HSH (free o wall supported)
Min 2: 40 sec Cross Over o Double Under

METCON
3 x 7 min Amrap
800m Run / erg
50/40 Wall Balls 9/6 kg
Max reps Wall Walks open standards
*rest 2 min between

—

THURSDAY

POWER
5 min Emom at machine (air baike is the best option)
20 sec Hard 40 sec easy

rest 2 min

5 min Emom
20 sec Max Burpees no Push Ups to Target

METCON
In 15 min
Annie
amrap
12 Wall Ball
9 Swing
6 Push Ups

—

FRIDAY

STRENGTH
Every 2:30 x 5
5 Deadlifts

METCON
5 Rounds For Time
5 Push Press 70/50
10 Burpees over the bar
*time cap 10

—

SATURDAY

For Time – T2
160 Cal Row
80 Toes To Bar
60 Synchro Burpee Over The Bar
40 Hang Squat Clean 70/50 Kg
20 Wall Climb

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GPP

MONDAY

STRENGTH
Every 2 min x 5
4/6 Dual DB Front Squat 30×1
4/6 Strict Pull Ups
+
3 sets
15 Banded French Press
15 Banded Pull Apart

PUTO LUNES 09.10.23
10 min Amrap
8 Tall Kneeling Slam Ball
12/10 cals Row
16 Air Squat

10 min Amrap
8 Slam Ball Jump
12 cals Row
16 Air Squat
*no rest between

—

TUESDAY

STRENGTH
4 sets
8-10 3Point Dumbbell Row x side
12 Bent Over Lateral Raise
+
3/4 sets
10 Partner Pall Off each
15 Banded Biceps Curl

METCON
15 min Amrap
10 Db Hang Power Clean (2 Dumbells)
10 Box Jump Step Down
10 Db Deadlift
10 Box Jump Over

—

WEDNESDAY

METCON
20 min Amrap
200 mt run / 40 sec erg
3 rounds
3 D-Ball Clean
6 Sit Up
9 Burpees no Push Ups no Jump

TRENGTH
3-4 sets For Quality
5 Tuck Ups Sit Up o 10 Sit Up
10 Hollow Rock – Tuck Hollow Rock o 30 sec Hold
1 min rest between
+
3-4 sets For Quality
5/8 Push Up Step Up* o InchWorm
10 Plank Drag o Plank Shoulder Tap
*1 Push Ups + 1 Step Up sobre disco con las manos

—

THURSDAY

STRENGTH
4 sets for Quality
6-8 Dumbbell Bench Press
40 sec Wall Sit Goblet
10 Side Plank Down Up x side

METCON
For Quality
3 – 6 – 9 – 12 – 15 – 18 – 21
American Swing
Hands Off Push Ups with perfect form

21 – 18 – 15 – 12 – 9 – 6 – 3
Kb Deadlift
V-Ups o Sit Up
*cap time 15/16 min

—

FRIDAY

STRENGTH
4 sets
10 Db Romanian Deadlift, 30×1
10 Single Leg Hip Thrust x side o box
5/10 Hanging Knee/Leg Raise
*rest 90 sec

METCON
15 min for quality
40 Sec On 20 sec Off
Weighted Step Up (plate o med-ball)
D-Ball Carry AHAP, minimum 20 mt UB
Machine for mt