MONDAY

STRENGTH
Deadlift 5 x 2
rest 2 min between sets

METCON
In teams of 2
1.2 Km Erg
200 Double Unders

10 Rounds
15 Wall Balls
5 Deadlift 100/75 kg

200 Double Unders
1.2 Km Erg
*time cap 23

—

TUESDAY

STRENGTH
Plyo Box Jump 4 x 4
+
Every 2 min x 6
2 Power Clean 1 Jerk

METCON
10-9-8-7-6-5-4-3-2-1
G2O 50/35 kg
Pull Ups C2B
*cap time 13

—

WEDNESDAY

STRENGTH
8 min Emom
Min 1: 1-5 mt HSW o 1-3 Wall Walks
Min 2: 18 Plank to Toe taps

METCON
10 Rounds for time
10 DB Box Step Ups 22.5/15kg
10 Handstand Push Ups
10 Sit Ups
*time cap 20

—

THURSDAY

STRENGTH
Every 90 sec x 15 min alternating
A. 5-10 Strict Pull Ups
B. 20 cals machine

METCON
For Time
50 Burpees Over the Line
50 Toes to Bar
*7 min cap time

FINISHER
3 sets
10 Partner GHD Sit Up
10 Partner Medball Throw

—

FRIDAY

STRENGTH
5 x 3 High Hang Squat Snatch

METCON
15 min Amrap
21 Box Jump Box
15 American Swing
9 Push Ups

—

SATURDAY

STRENGTH
4 Rounds for Quality
5 Floor Press
10 Dumbbell Upright Row
15 Triceps Extension

METCON
15 min For Quality
15 cals
12 Box Jump
6 Hang Muscle Clean and Press

---

GPP

MONDAY

STRENGTH
5 sets
4-6 Strict Chin Ups
10 Hollow Rock
+
3 sets
8 Dumbbell Lateral Raise
10/12 Dumbbell Curl

METCON
15 Calorias Erg
6/10 Ring Row
10 Deck Squat

—

TUESDAY

STRENGTH
3 sets
10 Dual Kb Front Squat, 21×1 tempo
12 Goblet Reverse Lunges (6/6)
+
3 sets
8-12 3 Point DB Row
15 Side Bend Dumbbell each side

METCON
In 20 min
T-2
60 – 40 – 20
cals
80 – 60 – 40
Slam Ball
Amrap Synchro Down Up

—

WEDNESDAY

S

STRENGTH
15 min Emom
Min 1: 6-8 Bench Dumbbell Press
Min 2: 40 sec Weighted Tall Plank
Min 3: rest
+
100 Banded Triceps extension

METCON
For Time
20 – 18 – 16 – 12 – 8 – 6
Dumbbell Power Snatch alt 22,5/15 kg
Squat Jump o Air Squat

—

THURSDAY

STRENGTH
3 sets
12 Goblet Rare Foot Split Squat (6/6)
Amrap Kb Crush Grip Curl
Amrap Weighted Crunch

METCON
4 min On 1 min Off x 4
3 D-Ball Clean
9 Sit Up
12 Air Squat

—

FRIDAY

STRENGTH
12-15 min Emom
Min 1: 3 Kettlebell Press + 3 Push Press each side
Min 2: 10-15 Banded Pull Apart
Min 3: 30 sec Side Plank

METCON
AMRAP 21 min T-2
50 calorías
40 Dumbbell Deadlift 22.5/15 x side
30 Burpees Over the Partner