MONDAY

STRENGTH
Close Grip bench Press 7-7-5-5

5 Rounds For Time
10 Burpees Pull Ups
20 Weighted Lunges, 1 DB 22.5-15 kg
30 Sit Ups
250 mt Run o erg
30 sec rest
*20 min cap time

—

TUESDAY

STRENGTH
4 sets
4 Back Squat
10-12 Dumbbell Romanian Deadlift

METCON
12 min Amrap
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Wall Bal

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WEDNESDAY

STRENGTH
4 x Hang Muscle Snatch + Snatch Balance
4 x 2 Snatch Lift-off + 2 Pull

METCON
Every 4 min x 4
15 Burpees
12 T2B
9 Hang Power Snatch, weight by feel

—

THURSDAY

STRENGTH
Skill: Turkish Get Up – Bar Muscle Up

METCON
15 minute Amrap
45 Double Unders
12 Box Jump Over
6 Turkish Get-ups, alt
3 Bar Muscle Up

—

FRIDAY

STRENGTH
Skill: Handstand Push Ups

METCON
25 min Emom
Min 1: 5-max HSPU, kipping, strict o déficit
Min 2: 15-20 cals
Min 3: D-Ball Over the Shoulder
Min 4: 15-20 cals
Min 5: rest

—

SATURDAY

METCON
In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Slam Ball

-into-

2 rounds of
400m Run
45 Box Jump-step down

-into-

3 rounds of
20 Down Up
30 Wall Ball
*35 min cap

---

GPP

MONDAY

STRENGTH
4 sets
6-8 Strict Shoulder Press
8 Deficit Split Squat x side
*full rest between

METCON
4 Rounds
5 D-Ball Clean 50-40 kg
10 2 Hands Off Push UP Burpees
20 Reverse Lunges
1 min rest between

—

TUESDAY

STRENGTH
12/15 min Volume Accumulation
6/8 3 Point Row each x side
6/8 SLRDL x side
6/8 Strict Knee to Elbow o Leg Raise
*mínimo 3 sets

METCON
AMRAP 20
22 Slam Ball
22 Air Squat
22/18 Calorias erg (any)
22 Sit Up

—

WEDNESDAY

STRENGTH
4 sets
10-12 Bench Press + AMRAP Ring Row
*rest 2 min
+
3 sets
10 French Press x side
Max Crush Grip Curls

METCON
Every 2:30 x 6
12 Box Jump Over
9 Front Squat
6 Renegade Row

—

THURSDAY

STRENGTH
4 sets
8 Hip Thrust
15 Wall Sit Med Ball Squeeze
20 Seated Lateral Med Ball Pass 10/10
*rest 90 sec

METCON
15-18 min Emom
Min 1: 10 KB Clean Into R Lunges 5/5
Min 2: 15 calorie
Min 3: Max Shuttle Run o DU o SU

FRIDAY

STRENGTH
12 min Emom
Min 1: 3-5 Strict Chin Ups C2B, 2 sec pause at top
Min 2: 15-20 sec L Sit Hold
Min 3: Rest
+
8 min Volume Accumulation
10-12 Dumbbell Curl
15-20 Weighted Crunch

METCON
15 min Amrap
12/10 Calories Row
8 No Push Ups Burpees Broad Jump
*relay style