MONDAY

STRENGTH
Every 90 sec x 6-8 sets
1 Segmented Power Clean + 1 Hang P Clean
+
Every 90 sec’ x 4-6 sets
2 Power Clean from low hang

SUMMER HIIT
Old Town Road (2022)
3 Rounds For Time
40 Air Squat
2 Rounds
12 Deadlift 70/50
9 Hang Power Clean 70/50

—

TUESDAY

STRENGTH
5 Sets
6-8 Strict Grip Bench Press
10-12 Pull Over

METCON
For Quality
21-18-15-12-9-6-3
Ring Row Chest to Bar Feet Elevated
Dumbbell STO
Cals bike o rw

—

WEDNESDAY

STRENGTH
Every 2 min x 8
1.1 x 3 Position Pause Power Snatch*
*high hang, hang, floor (climbing)

METCON
SI TU ME MIRAS
13 min Amrap
15 Power Snatch (42/30)
12 T2B
9 Burpees

—

THURSDAY

STRENGTH
4 sets
4-6 Turkish Get Up
5-10 Med Ball Pike up

METCON
For Time – T2
88-66-44
Cals machine
American Swing
Sit Up

—

FRIDAY

STRENGTH
Strict Pull Ups Protocol Day 4
*pasa desde 40 a 50%
+
Kipping/Butterfly Chest to Bar Practicing

METCON
12 min Amrap
4 Wall Walks
8 Chest to Bar
12 mt Bear Hag Walking Lunges

—

SATURDAY

WARM UP
¡ Elección del Coach !

METCON
For Time – T2

2 ROUNDS
25 T2b
20 Synchro Burpees over Bar
15 Squat Clean 60/45

Rest 2 min

2 ROUNDS
20 Pull Ups
15 Synchro Burpees over Bar
10 Squat Clean 80/60

Rest 2 min

2 ROUNDS
15 C2b
10 Synchro Burpees over Bar
5 Squat Clean 100/70

*Performance gymnastics synchro

Tc: 25min

---

GPP

—

MONDAY

STRENGTH
12 – 10 – 8 -8
Seated Dual KB Z Press
Split Squat Pulse, reps x side

*minimum 90 sec rest

Pump
8-10 DB Upright Right Row
15 Banded Pull Apart

METCON
Old Town Road T-2
In 17 min
120 cals
Amrap IGYG
15 Air Squat
9 Dumbbell Push Press
6 Beast Loaded Push Ups

TUESDAY

STRENGTH
Every 3 minutes x 5
8-8-6-6 Landmine Squat 30×1
Max Close Grip Dumbbell Push Ups

Pump
8-12 Leg Extension, 30×2 tempo

METCON
5 Rounds for Time
16 calorías Erg
12 Goblet Thruster 24/16 kg
4 D-Ball Clean 50/30 kg

—

WEDNESDAY

STRENGTH
4 sets
10 Toes Elevated RDL, 30×1 tempo AHAP
10 V-Ups o 30 sec Hollow
+
3 x 12 Bent Over Lateral Raise

METCON
15 min 45 sec On 15 sec Off
Min 1 Erg
Min 2 Devil Slam Ball
Min 3 Dumbbell Clean and Press

—

THURSDAY

STRENGTH
4 x 4/6 Strict Chin Ups
3 x 10-12 Bent Over Row x side
2 x max Curl

METCON
20 min Amrap
8 Renegade Row o Ring Row
12 Burpees no Push Ups into Reverse Lunges
16 cals erg

FRIDAY

STRENGTH
4 sets
10 Seated Curl
15 Heels elevated Narrow Db Squat*, 30×1
20 side Crunch (old school side crunches)
90 sec rest between

METCON
4 Rounds
40 Double Unders
30 Russian Twist
10 Kick Throw x side
5 Burpees Broad Jump into Back Pedal