CROSSFIT

MONDAY

Every 2:30 x 4
20 sec Weighted Lateral Plank each
8/8 Goblet Warrior Lunges Db
+
AMRAP 24
50 Du
12 Box Jumps
50 Sit Ups
12 Dual DB Front Lunges @22´5/15
800m Run every 6 min

—

TUESDAY

EMOM 12
M1: 1-3 Ring Muscle Ups estrictos
M2: 5/5 DB Bench Press t21x1
M3: 40 sec Plank March
+
5 x 3 min Window T2
25 sec max cal Assault each
20m Dual Kb Heavy Farmer Walk each
12-18 Burpees Syncro

—

WEDNESDAY

1 RM Squat Clean
+
For Time
35 Squat Clean* @50% of today RM

—

THURSDAY

12 min Volume Accumulation
8 Glute Bridge March
10 Forward Kick Through
12 Kb Plank Drag
20 Kb Hip Halos
+
AMRAP 12
1K Row for Time
directly into
Max Rounds of
4 T2B / Hang Leg Raises
8 Tuck Up Sit Ups
12 Russian Kb Swing

—

FRIDAY

1 RM Split Jerk, from rack
+
EMOM 7
7 Wall Balls, 6 Db Snatch, 5 Hand Release Push Ups

—

SATURDAY

AMRAP 13 – T2
AT1: 6 Pull Ups, 8 Box Jump Over
AT2: Max Mb/Slam Ball Throw

rest 2

5 min to Find 1 RM of Weighted Strict Pull Ups o Max Reps of Ring Row

.

---

GPP

MONDAY

Every 3 min x 4
6/6 Kb Suitcase Bulgarian Squats
6/6 Kb Single Leg Romanian DL
20 Wall Sit Abductions
+
AMRAP 20
12 Tuck Ups Sit Ups
16 Russian Kb Swing
12 Front Rack Kb Lunges
2 x 600-800m Row*
*Group 1 @ minutes 4 y 11
*Group 2 @ minutes 8 y 15

—

TUESDAY

12 Volume Accumulation
6/6 Kb Glute Bridge Floor Press
6 Push Ups Feet Elevated
12 Deadbugs

+
4 x 3:30 Windows T2
AT1: 200m Run
AT2: max Down Up + Step Ups

—

WEDNESDAY

Every 2 min x 5
5 Dual Db Squat Clean
16 Db Russian Twist
+
3-4 sets
12 Kneeling Sissy Squats
12 Seated Leg Raises
+
For Time
21-15-9
Dual Db Front Squats
Sit Ups
Du o Su x 3 (63-45-27)
TC.8´

—

THURSDAY

EMOM 12
M1: 1-5 Strict Pull Ups
M2: 6/6 Db Curl to Press
M3: 16 Vups alternas
+
4 sets For Quality
10 Dual Db Chinese Rows
15 Bench Tucks
+
AMRAP 12
IN: 20-34 cals o 2´max cal bike
Directly into
11 Db Crunch
8 Hang DB Snatch
5 Box Jumps

—

FRIDAY

Every 3 min x 5
7/7 Suitcase Kb Cursit Squats
7 Sprawl to Squats
14 Lateral Leg Throws
+
3 sets
10 Beast to Lunge
8 Push up to Downdog
6 Pike Leg Lifts Over the Kb
+
EMOM 9
50 sec Work 10 sec Rest
5 Burpee Broad Jump to Plate

• max Plate Thrusters @15/10