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Workouts of the week 12.11 / 16.11

12/11

MONDAY
Wod of the Day
WOD
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Team of 2

Cap Time 40′

Conditioning
STRENGTH
Total

METCON
Strength Endurance
Amrap 20
ring row 12
hands off push ups 12/15
db o kb lunges 12

e2mom 30″» max effort cals bike

TUESDAY
Wod of the Day
STRENGTH
Back Squat
6 – 6 – 4 – 4
after each set 3 high jump climbing

WOD
For Time 5 rounds
4 bar muscle up / 6 chest to bar
8 back squat @body weight
12 box jump over

Conditioning
STRENGTH
Lower Body

METCON
15′ emom
5 box jump
10 db push press
15 air squat

WEDNESDAY
Wod of the Day
STRENGTH
12′ to find 1 RM of this complex
Rx
1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch
Scaled
1 Power Snatch 2 Hang Power Snatch

WOD
Amrap 12′
7 Hang Power Snatch
14 burpees over the bar
21 Deadlift
42 Double Unders
Rx 60/42,5

Conditioning
STRENGTH
Total Body

METCON
45/35/25″ work x 2 rounds increasing effort
– double kettle tall kneeling to stand
– plank hold
– row o bike o shuttle run for mt

THURSDAY

Es jueves, y muchos ya visualizan el fin de semana, en vuestros social aparecen las primeras cheat meals a base de helado, pizza, barras de chocolate de un kilo pero al 99% de cacao y Netflix en el fondo.
Nosotros os damos la oportunidad de huir a todo eso o al menos retrasarlo una hora o de caer en la tentación sin tanto remordimiento.
Los coachs os esperan en vuestro Workout Club con el siguiente menú:
Strength & Conditioning: Total Body Strength + Interval Training
Megametcon
Wod of the Day: Strength: Bench Press + Amrap
Re-Bells

FRIDAY
Wod of the Day
Hoy el coach de cada hora elegirá vuestro destino.
Al final del día nos dejaréis saber si os ha gustado el workout o si algún coach deberá hacer un amrap de 30’ de burpees y cal bike.

WOD
Coach’s Choice

Conditioning
STRENGTH
Core

METCON
Team of 2
18′ amrap
(1 round each)
12 hang dumbell clean – 6 each –
6 burpees over the db facing

Every 3′ x 5 rounds
12 dumbell clean – 6 each –
6 burpees over the db – facing –