MONDAY

STRENGTH
Unlock your Skill: Kipping Handstand Push Ups

METCON
For Time – T2
100 Kipping Handstand Push Ups
200 Double Unders
3000 mt Row
*22 min cap time
**re-do

—

TUESDAY

STRENGTH
Back Squat
3 x 2.2.2

METCON
In 18 min alternating every Round with a partner
12 Bar Facing Burpees
10 UB Front Squat 40-50% last Strength’s set
2-6 UB Bar Muscle Ups

—

WEDNESDAY

STRENGTH
3-4 sets
6-8 Dumbbell SLRD
30 sec Side Plank each
*rest 90/120 sec

SPARRING DAY
6 Rounds for Time or reps
8 Toes to Bar
10 Box Jump Over
12 Dumbbell Snatch 22,5-15 kg
*cap time 9 min

—

THURSDAY

STRENGTH
Every 2 min x 3-4
1-3 Turkish Get Up each side

METCON
23 min Amrap 30 sec On 30 sec rest, alt with partner
Min 1: Shuttle Run
Min 2: D-Ball Over the Shoulder
Min 3: Wall Ball
Min 4: full rest
*score is total reps

—

FRIDAY

STRENGTH
Push Press
3 x 3.3.3

METCON
15-12-9-6-3
Shoulder-to-Overheads 60/40 kg
Box Jump
*cap time

—

SATURDAY

STRENGTH
5 Rounds for Quality
5 Bench Press AHAP
40 Bear Hag D-Ball Carry
+
100 Crash Grip Curl and Press

METCON
12 min EMOM
Min 1: 10 Dumbbell Burpees Upright Row
Min 2: Ring Row
Min 3: Machine

---

GPP

MONDAY

STRENGTH
15 min EMOM
Min 1: 8-12 Bench Press, Dumbbell or Barbell
Min 2: 15 Dumbbell Romanian Deadlift
Min 3: Rest
+
3 sets
10-12 Tall Kneeling Kettlebell Pullover*
*énfasis en apretar dorsal y core

METCON
15 min Amrap
20 Push Press 20-15
30 Burpees
40 Air Squat
50 calories Erg

—

TUESDAY

STRENGTH
Every 2:30 min x 4-5
6-10 D-Ball Hug Squat, 20×1
8 3 Point Dumbbell Row x side

METCON
20 min Emom 35 sec On 25 Off
Min 1: Erg
Min 2: Side Kick Throw
Min 3: D-Ball Clean
Min 4: Reverse Lunges

—

WEDNESDAY

STRENGTH
4 sets
Amrap – 2 Strict Pull Ups
10 Arrested Superman Raise
+
Every 2 min x 4-5
Máx Curl, minimum 12
10 V-ups + 30 sec Hollow Hold

METCON
5 Rounds for Time
250 mt Row
10 Sit Up
15 American Swing 24/16
*17 min cap time

—

THURSDAY

STRENGTH
12 min EMOM
Min 1: 6 Dual Rack Kb Split Squat AHAP, 30×1
Min 2: Banded Hamstring Curl
Min 3: 20 sec Weighted Side Plank each

METCON
AMRAP – T 2
2 min On 2 min Off x 20 min
4 Devil Press*
Amrap mt Erg
+add 2 Devil Press each Round

—

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Upright Row
Min 2: 10-12 Curl and Press
Min 3: Rest

12 min EMOM
Min 1: 10 Single Leg Hip Thrust each
Min 2: 15-20 Crunch to Toes
Min 3: Rest

METCON
In 14 min
50 Step Up, Prisoner o Weighted
90 cals, change every 15/12 cals
50 Box Jump step down
In the remaining time erg for mt, change every 15/12 cals