MONDAY

STRENGTH
5 Sets
5 False Grip Strict Pull Ups 5
5 x 30-40 sec Ring Supported Hold
*rest 90 sec
+
Ring Muscle Up Transition 7-10 min Practice

METCON
Death by
Every 3 min x ???*
35-50 Double Unders*
15-12 American Swing 24/16 kg
9 Toes to Bar
3 BNP Pull Ups C2B
Performance: Bar Muscle Up – Elite: Ring Muscle Up

*Adapt volume to complete minimum 4 rounds

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TUESDAY

STRENGTH
Low Hang Snatch
3 x 3 3 3
Hang Snatch
3 x 2 2 2
Snatch
3 x 1.1

METCON
10 min Amrap – T2
Ladder 3
Synchro Hang Power Snatch 40/25
Ladder 1
Wall Walks

rest 2 min

50 Syncro Chest to Bar for Time

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WEDNESDAY

METCON
Team of 2
10 Rounds for Quality
250 mt Row
10 Dumbbell Step Up
1 Round each

STRENGTH
4 sets
Incline Bench Press to fail*
5/10 Candle Stick

then

3 sets
French Press to fail*
10 V-Ups
*minimo 15 first set

—

THURSDAY

METCON
A) For Time – T3
5K Run-Erg
Relay Style

B)
3 Rounds IGYG
15 D-Ball Cleans 50/40 kg
500-400 mt Row
21 D-Ball Squats 50/40 kg

—

FRIDAY

¡¡ OPEN 24.3 !!

—

SATURDAY

METCON
7 Rounds – T2
10 Man Maker
20 Navy Seal Partner Sit Up
40 Cals Row
*35 min Cap Time

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GPP

MONDAY

STRENGTH
5 sets
6 Trap Bar Deadlift
4 Broad Jump for distance
*rest 90 sec

3 sets
20 Weighted Crunch
15/10 Medball Hamstring Curl

METCON
6 Rounds for Quality
5 Burpees Box Jump Over
10 V-Ups
15 Med Ball Thruster 9-6 kg

—

TUESDAY

STRENGTH
5 sets for quality
5 x 5-10 sec Chin over the Bar Hold
10 Single Arm Row x side
+
3-4 sets
12 Seated Curl
10 Side Plank Down Up

METCON
For Time – T2
1000 mt Run/Erg
100 Reverse Lunges
50 D-Ball Over the Shoulder 50/30 kg
50 D-Ball Deadlift 50/30 kg
100 Reverse Lunges
1000 mt Run/Erg
*25 min cap time

—

WEDNESDAY

STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
10 Seated Shoulder Press, KB o DB
+
3 x 8 Goblet Reverse Lunges + Halo x side

*alternarse cada round con un compañerx

METCON
15 min Emom
Min 1: 6 Push Ups Renegade Row
Min 2: 10-12 Kneeling Slam Ball, fuerteeeee ???
Min 3: Max cals

—

THURSDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
6-10 Medball Tuck Up
*rest minimum 90 sec

4 Rounds
10-15 Side Bend x side
30 Slam Ball Russian Twist

METCON
For Time
42 American Swing 24/16 kg
21 Hands Off Push Ups
30 American Swing
15 Hands Off Push Ups
18 American Swing
9 Hands Off Push Ups
*12 min Cap Time

—

FRIDAY

STRENGTH
3-4 sets
10 Chest Fly
15 Plate Frontal Raise
15 Chinese Raise

3-4 sets
6-10 Nordic Curl
10-12 Leg Extension con Medball o DB
10 Box GHD Sit Up

¡¡ OPEN 24.1 !!