MONDAY

STRENGTH
Deadlift
5 – 4 – 3 – 3 + 1 Drop Set* AMRAP
*10% less

METCON
5 Rounds for Time
15/12 Calorie Row
12 mt Single Arm OH Walking Lunges
9 Toes to Bar
*15 min time cap, Performance sub 12
**switch arm at 6 mt/reps

—

TUESDAY

STRENGTH
Every 30 sec x 10 (5 min)
3 Power Clean and Jerk T&G

METCON
For Time
20 Hang Power Clean 60/40 kg
30 Crossover
60 Wall Ball 9/6 kg
30 Crossover
20 Power Clean 70/50 kg
time cap 14 min

—

WEDNESDAY

STRENGTH
Unlock Your Skill

METCON
10 min 40 sec On 20 sec Off alt
Min 1: Burpees Box Jump Over
Min 2: Dumbell Snatch alt

rest /3 min

10 min 40 sec On 20 sec Off alt
Min 1: Row
Min 2: Burpees Pull Ups
*2 min rest between
Score is Total Cals and reps

—

THURSDAY

STRENGTH
Min 1–3: 2/3 Wall Walks
Min 4-5: rest
Min 6-7: 4/6 Wall Walks
Min 8-9: rest
Min 10: 7/ 9 Wall Walks

METCON
Aerobic Recovery Session
12 min – 90 sec On 30 sec Off
A. Air Bike
B. Turkish Get Up, change side every 2 reps
into
12 min – 90 sec On 30 sec Off
A. Shuttle Run
B. Plank to Slam Ball

—

FRIDAY

STRENGTH
Thruster
5 – 4 – 3 + 1 Drop Set* AMRAP
*10% less, minimo 2 min rest

METCON
10 Rounds for Time
4 Thrusters 45-30 kg
6 C2B / PU
*9 min cap time

—

SATURDAY

METCON
¡¡All I Wod For Christmas!!

---

GPP

MONDAY

STRENGTH
12 min EMOM
Trap Bar Deadlift 8-8-6-6, climbing, rest 90-120 sec

PUMP
3 sets
12-15 Goblet Narrow Squat
20 Weighted Crunch

METCON
12 min 90 sec On 30 sec Off
24 Sprinter Mountain Climbers 1 rep x movimiento
12 Jumping Lunges
9 Devil Slam Ball

—

TUESDAY

STRENGTH
Every 2 min x 4
Amrap Strict Pull Ups, 20×1
*minimo 6 in the first set
+
4 sets
Max Hammer Curl
Max Dumbbell Upright Row
*minimum 10 reps, rest 90 sec

METCON – AEROBIC INTERVALS
20 min 45 sec On 15 sec Off
Min 1: Air Bike o Erg o Shuttle Run
Min 2: Burpees No Push Ups Box Jump
Min 3: D-Ball Clean
Min 4: rest

—

WEDNESDAY

STRENGTH
3/4 sets
8 Incline Bench Press o Dumbbell Bench Press
12 Deficit Goblet Split Squat, 30×0 tempo 6/6
rest 90 sec

METCON
For Time T-2
120 Cal Erg
120 Burpees
120 Dumbbell Push Press
*20 min cap time

—

THURSDAY

STRENGTH
4 sets
16 Curtsy Squat
16/20 Plank Drag
+
3 sets each
Max Banded Triceps Extension
*rest 1 min between sets

METCON
2 min On 2 min Off x 20 min
9 Dual Dumbbell Clean
6 Dual Dumbbell Front Squat
3 Dumbbell Thruster
Erg o Air bike for mt

—

FRIDAY

STRENGTH
3 sets
10 Frontal + Lateral Raise
10 Curl into Arnold
*rest 90 sec
+
3 sets
8 Single leg RDL x side
8/12 Banded Glute Kick x side
*rest 90 sec

METCON
18 min – 60 sec On 30 sec Off
A. Burpee no Push Ups into Slam Ball
B. erg for mt
C. Plank / Wall Sit Hold, alternate every round