Lunes

FOCUS
BAR MUSCLE UP

EMOM 10′
– 2/5 BAR MUSCLE UP
– 12 REVERSE LUNGES (USE KETTLEBELLS O DUMBELLS)

WOD
10-1
CAL BIKE – BURPEES – C2B

Martes

EVERY 2′ X 4/5 ROUNDS
10 SEATED DUMBELL PRESS
8/10 STRICT CHIN UPS
REST 1′

WOD
EVERY 3′ 10 ROUNDS
40 DOUBLE UNDERS 15 WALL BALL (UNBROKEN) 10 AMERICAN SWING

Miércoles

FOCUS
HANG POWER/SQUAT CLEAN

COMPLEX
7′ TO FIND THE RM OF THE DAY OF THIS COMPLEX
1 DEADLIFT 1 HANG POWER CLEAN 1 SQUAT CLEAN

WOD
IN 10′
30 BOX JUMP OVER
AMRAP
10 DEADLIFT
10 BURPEES LATERAL JUMP
10 HANG POWER CLEAN
10 BURPEES LATERAL JUMP

REST 3′

IN TEAM OF 2
7′ AMRAP CAL ROW – ROW MAX 15 CAL –

Jueves

WOD
5 ROUNDS FOR TIME
400 MT ROW
200 MT RUN
8 FRONT SQUAT
4 PUSH JERK
REST 1′

Viernes

3 X 5 MUSCLE SNATCH
3 X 5 PUSH PRESS BEHIND THE NECK SNATCH GRIP

WOD

50 POWER SNATCH
30 TOES TO BAR
30 CAL BIKE
30 BOX JUMP
50 WALL BALL