MONDAY

SKILL
Row

METCON
60/40 Calorie Row
15 Single Arm Devils Press, L
15 Single Arm Devils Press, R
45/30 Calorie Row
12 Single Arm Devils Press, L
12 Single Arm Devils Press, R
30/20 Calorie Row
9 Single Arm Devils Press, L
9 Single Arm Devils Press, R
15/10 Calorie Row
6 Single Arm Devils Press, L
6 Single Arm Devils Press, R

*30 min cap

—

TUESDAY

STRENGTH
15 minute EMOM
Min 1: 6-10 Weighted Strict Leg Raise
Min 2: 30-45-sec Hollow Body
Min 3: 8-12 Glute Bridge Floor Press

METCON
5 T2B
7 Hands Off Push Ups
9 Kettlebell Swings (24/16)
27 Double Unders

—

WEDNESDAY

STRENGTH TEST PREP
3 3 3 2 2 2, climbing
Back Squat
Weighted Pull Ups

METCON
12-15 min Emom
Min 1 – 250/200 mt Row o Bike Erg
Min 2 – 6 Front Squat 70/50
Min 3 – 6-15 Unbroken Chest to Bar

—

THURSDAY

STRENGTH
Box Pike Progression
5 sets
4-6 Kipping Déficit HSPU, 20×1 tempo

METCON
For Time
27 – 21 – 15 – 9
Sumo Deadlift High Pull 35/20
Push Press 35/20
cap 15

—

FRIDAY

Speed Strength Test Preps
Broad Jump
5 x 3 Plyo (seguidos, no pausa)
+
Hang Power Clean
Every 2 min x 6
3 – 3 – 3 – 2 – 2 – 2 –
into
2 min Amrap Power Clean
*use the weight of the last set

METCON
Dumbbell Hang Chief
5 x 3 min On 1 min Off
1 Round is:
3 DB Hang Power Clean
6 Push Ups
9 Air Squat

—

SATURDAY

METCON
For Time – T2
Cash In
30 Synchro Burpees

2 Rounds
1500m Row/Ski
40 Hang Power Snatch 50/35
80 Wall Ball 9/6 kg

Cash Out
30 Synchro Burpees

---

GPP

MONDAY

SKILL
Row

METCON
60/40 Calorie Row
15 Single Arm Devils Press, L
15 Single Arm Devils Press, R
45/30 Calorie Row
12 Single Arm Devils Press, L
12 Single Arm Devils Press, R
30/20 Calorie Row
9 Single Arm Devils Press, L
9 Single Arm Devils Press, R
15/10 Calorie Row
6 Single Arm Devils Press, L
6 Single Arm Devils Press, R

*30 min cap

—

TUESDAY

STRENGTH

STRENGTH
4 x 30/21 cal Ski
*rest same time

METCON
In 25 min T-2
1500 mt Ski
4 Rounds
30 Db Push Press 20/12,5
50 Air Squat
AMRAP mt Ski

—

WEDNESDAY

STRENGTH
Strict Pull Ups Test Preparation
Every 90 sec x 5
3-5 Weighted Strict Pull Ups
+
3 sets
12-15 Upright Row
20 Plank Knee to Opposite Elbow
*rest 60 sec

METCON
For Time
20-16-12-8-4
Alternating DB Power Snatch 22.5/15 kg
Medball Hug Reverse Lunges alt 9/6 o 6/4 kg
Tuck Up Sit Ups o sit Up

—

THURSDAY

STRENGTH
12 minute Volume Accumulation
Weighted Strict Leg Raise
6/8 SLRDL x side
45/60 sec Hollow Body Hold
+
3 sets
15 Crush Grip KB o DB Curl
20 Frog Pump

METCON
16 min Amrap
5-6-7-etc Down Up
5-6-7-etc Jumping Pull Ups
*12/9 Cals anfter each Round
**add 1 reps each Round

—

FRIDAY

STRENGTH
15 min Emom
Min 1: 40 sec Dual Kb Weighted Wall Sit
Min 2: 8-15 Kb Bent Over Row
Min 3: 12-20 Bicycling Crunch

Kb Clean Review 5-8 min

METCON
3 min On 1 min Off x 5
3 Kb Clean each arm
6 Sit Up
9 Squat Jump