CROSSFIT

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MONDAY

STRENGTH
Deadlift 5 x 1.1.1
*minimo 2 min rest

METCON
15 min Emom
Min 1: 8/12 Deadlift t&g
Min 2: 15/20 UB Wall Balls
Min 3: 40 sec Max Effort erg*

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TUESDAY

STRENGTH
15 minute EMOM
Min 1: 2-6 UB Bar Muscle Up
Min 2: Max UB Double Unders
Min 3: rest

METCON
For Time – T2
3 Rounds
10 Wall Walk / open scaling
40 Chest to Bar / pull ups
60 Box Jump Over 50/60 cm

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WEDNESDAY

STRENGTH
10 min EMOM
2 UB Power Clean 80-85%

METCON
16 min Amrap – 40 sec On 20 sec Off
Min 2: Hang Power Clean
Min 3: Reverse Lunges
Min 4: Hollow Hold / Tuck Hollow Hold

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THURSDAY

STRENGTH
Back Squat 5 x 1.1.1

METCON
For Time
18-15-12-9
Thruster 45/30
Toes to Bar
Burpees Over the Bar

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FRIDAY

STRENGTH
Every 2 min x 6
1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

METCON
For Time
1 – 10 Power Snatch 50/35
20 – 2 V-Ups
*15 min cap time

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SATURDAY

STRENGTH
5 sets
5 Bench/Floor Press
10 Romanian Deadlift
*rest 2 min

METCON
For Time – T2
1000 mt Run o Erg
5 Rounds
5 Burpees Chest to Bar / chest to bar
10 Sit Up
15 Air Squat
1000 mt Run o Erg

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GPP

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MONDAY

STRENGTH
3-4 Rounds for Quality
6 Trap Bar Deadlift, 30×1
Max Straight Bar Push Ups
*rest 2 min

METCON
15 min Emom
Min 1: Amrap Erg
Min 3: Amrap Air Squat
Min 4: Amrap Dumbbell Push Press 15/10 kg

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TUESDAY

STRENGTH
15 min Volume Accumulation
3-6 Strict Pull Ups
8-10 Dumbbell Upright Row
12 Front Rack Reverse Lunges 6/6

METCON
5 Rounds For Time – T 2
15 Burpees
30 Cal Row
*15 min Cap Time

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WEDNESDAY

STRENGTH
4 sets
8 Dumbbell Incline Bench Press
8 Med-Ball Hamstring Curl
Max Med Ball Toe Touches

METCON
10 min Amrap Relay Style
15 Wall Ball
10 Sit Up
+
100 Cals For Time 10 each

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THURSDAY

STRENGTH
4 Sets
12 Kb Gorilla Row
12/12 Db Single Arm Arnold Press

METCON
Every 90 sec alternating x 5
A. 20/18/15 cals erg
B. Amrap*
3 Broad Jump Back Pedal
6 Hands Off Push Ups

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FRIDAY

STRENGTH
3 sets
12 Chest Fly
12 Triceps Kick Back

3 sets
12 Goblet Heels Elevated Narrow Squat
12 Banded Glute Kick

METCON
50 – 40 – 30
Cal Ski
American Swing
time cap:15min

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METCON CLUB

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MONDAY

METCON
DETOX MONDAY

15 min Amrap
. 15-10 calorías erg
. 10 Burpees NPU into Squat
. 15-10 calorías erg
. 10 Plank Twist
. 15 KB Deadlift Jump

into

15 min Amrap
. 15-10 calorías erg
. 10 Deck Squat
. 15-10 calorías erg
. 10 Plank Knee to Opposite Elbow*
. 15 Russian Swing
*pausa en plank, cada rep

rest (minimum)

100 Curl + Reverse Lunges
100 Flutter Kicks
*repartir a gusto, ejemplo: 10 x 10 each o 5 x 20 o 2 x 50 etc

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TUESDAY

METCON
IWT + SWEAT

Every 2 min alternando A/B x 4 (16 min)
A. 10 Dumbbell Row x side Amrap Bike for mt
B. 10 1 Arm Foward/Back Lunges x side
Amrap Row/Ski for mt

rest 3 min
14 min Amrap
10 Calorías
10 Bicycle Crunch, cada crunch es una rep
10 Slam Ball 10/6
**añade 2 reps ogni Round

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WEDNESDAY

STRENGTH
12 min Emom
Min1: 10 Bells Deadlift + Farmer Hold
Min2: 10 Plate Hug Step Up 50cm
Min3: erg at 6 R.P.E.

METCON
Hyrox Conditioning
For Time
1000 mt Erg
30 Broad Jump, 100 cm

rest 1 min

1000 mt Erg
40 Hands Off Push Ups

rest 1 min

1000 mt Erg
50 Wall Ball

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THURSDAY

METCON
SWEAT

For Time
4 Rounds
21 cals
15 Dumbell Muscle Clean
9 Burpees

. into

4 Rounds
18 cals
12 No Push Ups Renegade Row*
9 DB Burpees no Push Ups
*cada row es una rep
**20 min cap time

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FRIDAY

METCON
HIIT
6 min – 20 sec On 10 sec Off
. 1 min Erg
. 1 min Burpees No Push Ups Tuck Jump

Upper Body Burner
6 min – 20 sec On 10 sec Off
. 1 min Plate G2O
. 1 min Tall Plank Shoulder Tap
. 1 min Curl into Puhs Press (light weight)*
*si no tienes mancuernas para todos haz con una agarrada por los laterales

HIIT
6 min – 20 sec On 10 sec Off
. 1 min erg
. 1 min Sprinter Mountain Climbers
*rest 1 min between

Lower Body Burner
6 min – 20 sec On 10 sec Off
. 1 min Kneeling to Standing
. 1 min Jumping Lunges
. 1 min Frog Pump

Cash Out
10 min erg 2:30 min on 5 RPE 30 sec Off

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SATURDAY

METCON
For Time – T2
2RFT
100 Wall Balls
200 Cal Row/Ski
100 Burpees