CROSSFIT

---

MONDAY

STRENGTH
5 x 5 Strict Weighted Pull Ups
+
Kipping or Butterfly Pull Ups technique*
*8/12 min

METCON
8 Rounds for Time
7 Pull-ups C2B
10 alt Dumbbell Hang Clean and Jerk 22.5/15
20 Double Unders
*15 minute cap

---

TUESDAY

STRENGTH
Back Squat
4 x 3.2.1

METCON
10 min Amrap
3 Wall Walk
7 Front Squat 60/50 kg
9 T2B

---

WEDNESDAY

STRENGTH
15 minute EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 10-16 Rolling Pistols
Min 3: Rest

METCON
5 K Row
Atleta 1 Row
Atleta 2
Km from 1 to 2 K D-Ball Hold 50/40 kg
Km from 2 to 4 K Plank Hold
In the last Km Amrap D-Ball Over the Shoulder
*cap time 25 min

---

THURSDAY

METCON
In 30 min, alternating exercises 60 on x 30 off
1- Box Jump-step down
2- Kettlebell Swings
3- 200/150 erg
4- Wall Ball
5- 200/150 erg
6- Push Ups

---

FRIDAY

STRENGTH
Every 2 min x 7
1 Power Clean + 1 Hang Power + 2 Jerks

METCON
4 Rounds For Time
21 Burpee
15 Hang Power Clean 50/35 kg
9 S2O 50/35 kg

---

SATURDAY

METCON
For Time
160 Cals
120 Box Jump Overs 50/60 cm
80 Deadlifts 100/70 kg
*partition as needed, pairs choice
**example perform as a chipper or as 10 rounds of 16/12/8

---

GPP

---

MONDAY

STRENGTH
15 min EMOM
Min 1: 6-10 Pull Ups
Min 2: 10-12 Alternating Reverse Lunges
Min 3: rest
+
100 Flutter Kicks

METCON
33-27-21-15-9
Slam Ball
Reverse Lunges Bodyweight
*15 min cap time

---

TUESDAY

STRENGTH
4 sets
10 Toes Elevated Bell Romanian Deadlift, 30X1
15/10 Diamond Push Ups
3 sets
20 Crush Grip Curl and Press
20 Plank Twist

METCON
Every 3:30 x 4
18 Goblet Squat
15 D-Ball Deadlift 50/40 kg
12 Dumbbell Push Press 22.5/15 kg

---

WEDNESDAY

STRENGTH
5 sets
6 Floor Press
12/15 Banded Upright Row

METCON
20 min 90 sec On 30 sec Off
12 Cals
8 Burpees
4 D-Ball Clean 50/40 kg

---

THURSDAY

STRENGTH
4 sets
8-10 Chest Supported Incline Row
40 sec Suitcase Wall Sit
+ 3 x max Plate French Press

METCON
14 min AMRAP – Ladder of 4:
4 Suitcase Dumbbell Step Over
4 Sit-Up

• after each round 18 Double Unders

---

FRIDAY

STRENGTH
12/15 min EMOM
Min 1: 8 Landmine Press, 30×1
Min 2: 30 Russian Twist
Min 3: rest

METCON
4 Rounds For Time
14 Burpee ODB
12 Push Press 2×22,5/15
10 Burpee ODB
8 Push Press 2×22,5/15

---

METCON CLUB

---

MONDAY

METCON
DETOX MONDAY
12 min Amrap
15/12 cals erg
12 Curl Reverse Lunges alt
9 Push Ups Jacks*
*1 Push Ups + 1 Plank Jack

rest 2 min

12 min Amrap
15/12 cals erg
12 Box Jump Step Down
9 Hands Off Burpees

rest 2 min

12 min Amrap
15/12 cals erg
12 Hang Devil Press o Plate G2O
9 Broad Jump Back Pedal

---

TUESDAY

METCON
10 min Amrap
15 Dumbbell Bench Press, 20×1*
10 Plank Knee to Opposite Elbow
30 mt D-Ball Carry AHAP

rest 2 min

10 min Amrap – 40 sec On 20 sec Off
Erg for mt

10 min Amrap
15 Dual KB/DB Deadlift, 20×1
20 mt walking Lunges
30 Bodyweight Russian Twist

rest 2 min

10 min Amrap – 40 sec On 20 sec Off
Erg for mt

---

WEDNESDAY

METCON
LEHEL
2000 mt Erg
50 Wall Ball o Squat Jump o Air Squat
1500 mt Erg
40 Wall Ball
1000 mt Erg
30 Wall Ball
500 mt Erg
20 Wall Ball

3 min rest
50 Burpees Broad Jump*
*100 / 75 cm

---

THURSDAY

METCON
SWEAT
40 min 3:30 On 30 sec Off
Erg 500 mt
50 Burpees
Erg 400 mt
40 Sit Up
Erg 300 mt
30 American Swing
Erg 200 mt
20 Goblet Squat
Erg 100 mt
10 D-Ball Over the Shoulder
Erg 100 mt
10 D-Ball Over the Shoulder
Erg 200
etc etc

---

FRIDAY

METCON
HIIT & PUMP
8 min
35 sec On 25 sec Off
Erg
Curl into Press
Erg
Slam Ball

8 min
35 sec On 25 sec Off
Erg
Goblet Wall Sit
Erg
Russian Swing

---

SATURDAY

METCON
AMRAP 40 min – T2
800m Ski
60 Db Squats
50 Burpees
40 Alt. Db Hang C&J
300m Run