Workouts of the week 11.03 / 17.03
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
—
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
—
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
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 !!