MONDAY

STRENGTH
1 RM Seated Box Box Jump
+
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)

METCON
PUTO LUNES 16.10.23
In 10 min
50 Cal Erg
50 Deadlifts 90/70 kg
50 Wall Balls 9-6 kg
Amrap CrossOver o Double Unders

—

TUESDAY

STRENGTH
Kipping Technique
+
Every 90 sec x 4
Max Kipping Pull Ups

METCON
4 Rounds for time
30 American Swings 24-16 kg
20 Sit Up
15 Toes to Bars
9 Burpees to Target*
*round 2: Bp Pull Ups; round 3 Bp Chest to Bar, Round 4 Bp Bar Muscle up
*cap time 15

—

WEDNESDAY

STRENGTH
4 sets
4 Back Squats
8 Single Arm Dumbbell Row x side

METCON
For time
9-7-5-3 Thrusters 70/50 kg
90-70-50-30 Double Unders
*cap time 10

—

THURSDAY

STRENGTH
Every 2 min x 3 sets
Max Effort L-sit
+
Every 2 min x 3 sets
Max Effort Handstand Walk
+
Every 90 sec x 3 sets
Amrap Strict HSPU
+
Every 90 sec x 3 sets
Amrap Kipping HSPU

METCON
For Time
20 mt Dual Rack Walking Lunge
30-20-10
Cals Erg
Hands Off Double Push Ups Burpees
*14 min

—

FRIDAY

STRENGTH
15 min Emom
Min 1: Max cals Row
Min 2: Max shuttle Run
Min 3: rest

METCON
2 min On 2 min Off x 5
5 Burpees Over the Bar
7 Hang Power Clean 60/35kg
9 Front Squat 60/35kg

—

---

GPP

MONDAY

STRENGTH
4 x 8 Seated Arnold Press 21×1 + Max Banded Face Pull
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6
For Quality Tabata Quadruped Shoulder Tap

METCON
5 min Amrap x 3, 1 min rest between
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
15/12 cal at machine

—

TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
40 sec Hollow Hold after each set

3 sets
10 Lying Glute Kick x side
30 Side Plank x side

METCON
11 min Amrap
Atleta A: 10 D-Ball Clean 50/40 kg
Atleta B: Amrap cals
*change after athlete A has completed all 10 reps

—

WEDNESDAY

STRENGTH
–3 x 5 Single Arm Turkish Sit Up x side
– Dumbbell Bench Press 12-10-8-6, climb each set, 20×1 tempo
– 5 min 30 sec On 30 sec Off FLR

POWER INTERVALS
Emom 10 min
Min 1: Row in Zone 2
Min 2. rest

Amrap 10 min 90 sec On 30 sec Off
10 Lateral Slam Ball
8 V-Ups, for quality
6 Burpees no Push Ups no Jump into Reverse Lunges

—

THURSDAY

STRENGTH
5 sets
10 Renegade Row (no push ups – 5/5)
15 DB Toes Elevated RDL
+
4 sets
10 Hammer Curl
20 Weighted Crunch

METCON
Amrap 12 min
7 Goblet Squat
14 Box Jump Step Down
21 Double Unders

—

FRIDAY

STRENGTH
Every 90 sec x 5
10 Kb Curl + Halo + Goblet Squat
10 Kb Drag

METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Dumbbell Push Press (10/10)
30 Med Ball Deadlift
10 Medball Sit Up