CROSSFIT

MONDAY

Every 90 sec for 5 set
. 3 Muscle Snatch + 2 Hang Power Snatch

+
3 Round for Time
. 15 Pull Ups
. 20 Box Jump
. 25 American Kb Swing @24/16

—

TUESDAY

Every 2:30 for 5 sets
. 9 Back Squat, tempo 32×1
+
AMRAP 15 min – Team 2
5 T2B
18 DU/36 SU
*1 Round each, una ronda cada uno

*10 minute cap

—

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: MAX Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

—

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

—

FRIDAY

Every 2 min for 10 min
. 1 POWER CLEAN + 3 PUSH PRESS
+
7 Rounds for Time
. 3-5 Strict Pull Ups
. 5 Power Clean @70/45
. 7 Kb OH Lunges each side 24/16
*cap time 15

—

SATURDAY

Every 2 minutes for 10 minute
. 10 Box Jump
. 30″ max Toes to Bar
+
AMRAP 10 min
A1: 12/9 cals Row o 10/7 cals Assault Bike
AT2: max V-ups o Tuck Sit Up
+
Tabata
. Biceps Curls
. Russian Twist

---

GPP

MONDAY

Every 2:30 x 5
. 3/5 Strict Press + 3 Shoulder to Overhead
+
5 Rounds for Time
. 12 Alternating Gorilla Row
. 16 Lateral Jump over the Dumbell
. 20 Dual dumbbell Suitcase Lunges
**time cap 12/14´

—

TUESDAY

Every 2′:30 for 5 sets
. 7 Dual Kb o Goblet Squat, T32X1
. 7 Jumping Squats (resetea en cada rep)
+
Amrap 15 min Team of 2
. 20 Mountain Climbers
. 12/9 Cal Row o 10/7 Cal Bike
*1 Round each, una ronda cada uno

—

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: Max Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

—

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

—

FRIDAY

8 Rounds For Time
. 10 MB Clean
. 15 Box Dips
*cap time 15