CROSSFIT

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MONDAY

STRENGTH
Back Squat
6 – 4 – 4 – 2

METCON
For Time
75-50-25
Double Unders
50-30-10
Wall Ball 9/6 kg
Hands Off Push Ups
cap time 16 min

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TUESDAY

STRENGTH
In 14 min find 1 heavy rep of this complex
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
*14 min cap time

METCON
Ciabot
12 min Amrap
Power Clean 60/40 kg, ladder of 3
3 Wall Walks after each set

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WEDNESDAY

STRENGTH
5 x 3-5 Weighted Strict Chest to Bar

METCON
20 min Emom
Min 1: 15-12 cal Assault Bike
Min 2: 10 Dual KB Snatch
Min 3: 3/5 Muscle Up, any style
Min 4: rest

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THURSDAY

STRENGTH
Build 2 Heavy reps of Split Jerk
*from rack, 12 min cap time

METCON
3 Rounds
21 Dumbbell S2O 22.5/15
400 m run
cap time 12 min

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FRIDAY

STRENGTH
15 min Volume Accumulation
15 mt Trap Bar Carry AHAP
Hanging Leg Raise to failur

METCON
8 Rounds
4 D-Ball over the Shoulder 50/40 kg
8 Burpees
16 Air Squat
cap time 15 min

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SATURDAY

METCON
Marston
20 min Amrap
1 Deadlift 180-130 kg
10 T2B
15 Burpees over the Bar
*releay style

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HYBRID

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MONDAY

STRENGTH
Dumbbell Romanian DL 4 x 12
*2 sec pause at knee
90 sec rest between sets

PUMP
12-2
Dumbbell Floor Press
Med-ball Hamstring Curl

ENDURANCE
In 15 min with a partner row for cals
Every 60/50 cals perform
A 50 American Swing / B 20 Burpees Broad Jump
*alternating A/B each round
score: total cals

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TUESDAY

STRENGTH
Back Rack Reverse Lunges 3-4 x 12

PUMP
3 sets, minimum rest
12 Barbell Bent Over Row
20 alt leg V-Ups

ENDURANCE
5 min Amrap x 3 (15 min)
1 min: Max D-Ball Clean (3/5 RPE)
1 min: Max erg
1 min: Max D-Ball Squat (3/5 RPE)
1 min: Max erg
1 min: rest

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WEDNESDAY

STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
90 sec rest between

PUMP
Emom 12 min 40 sec On 20 sec Off
Min 1: Max Dumbbell Mike Tyson Push Ups
Min 2: Weigthed Wall Sit
Min 3: Pulse Up

ENDURANCE
3 Rounds (24 min)
A
Amrap 4 min
10 Dumbbell Push Press (light weight)
10 Renegade Row (no push ups)
10 Sit Up
B
Amrap 4 min
Erg for cals

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THURSDAY

STRENGTH
A. 1 x Max UB Pull Ups
B. 4 x 3/5 Strict Chin Ups*
*3 sec pausa chin over the bar, 3-sec forehead
**3 min rest between A/B, 2 min between sets

PUMP
Volume Accumulation 10-12 min
10-12 Wide Ring Row
10-15 Dumbbell Sumo Squat Pulse

ENDURANCE
2 Rounds
Run 500 mt
30 Dumbbell Step Up (50 cm)
Erg 500 mt
30 Alteranting V-Ups
2 Rounds
Run 500 mt
30 Dumbbell Step Up (50 cm)
Erg 500 mt
30 Alteranting V-Ups

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FRIDAY

STRENGTH
3 sets
8-10 Dumbbell Chest Fly
8-10 Standing Dumbbell Chest Fly

PUMP
3 sets
Dumbell Triceps Extension x side

ENDURANCE
15 min Emom 45 sec On 15 sec Off
Min 1 erg
Min 2 Hinchwarm Push Ups Burpees
Min 3 erg
Min 4 reverse / walking lunges

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SÁBADO

ENDURANCE
2 Rounds T-2
Every 10 min
A.
1000 mt Row (250/200 each)
60 Dumbbell Snatch

B
1000 mt run (250/200 each)
120 Wall Ball

C
50 Box Jump
50 Sit Up
50 Box Jump
50 Tall Kneeling Slam Ball