CROSSFIT

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STRENGTH
Every 2 min x 6
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

METCON
4 Rounds For Time
32 DU
16 Box Jump Over
8 Hang C&J 60/45
*cap time 12 min

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TUESDAY

STRENGTH
5 Sets
4 Back Squat
*rest 3 min

METCON
13 minutos (6 On 1 Off 6 On)
12 Front Squat 45/30
9 Burpee
6 T2b

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WEDNESDAY

STRENGTH
5 Sets
5 Deficit Strict HSPU
*rest 2 min

METCON
For Time – T2
60 C2b/Pull Ups
80 Push Ups
100 Cal Erg
80 Push Ups
60 C2b/Pull Ups
*cap time: 20 min

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THURSDAY

STRENGTH
4 Sets
4 Weighted Pull Ups
8 Dumbbell Row x side
30 seg Hollow Hold
*rest 2 min

METCON
Every 3:30 min x 6
a)
400m Row
15 Devil Press

b)
12 Shuttle Run
20 Slam Ball

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FRIDAY

STRENGTH
EMOM 12 min
1-4: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (approx 60/70%)
5-8: 1 Squat Snatch + 1 Hang Squat Snatch (aprox 70/80%)
9-12: 1 Squat Snatch (+80%)

METCON
In 12 min time
3 – 6 – 9 – 12…..
Sumo Deadlift High Pull ; )
6 – 9 – 12 – 15….
Wall Ball 9/6

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SATURDAY

METCON
For Time- T2
Cash in
40 D-ball Walking/Reverse Lunges

into

5 Rounds
40 Cal Erg
30 Box Jump
10 BMU / GPP burpees to target o pull ups

into

Cash Out
40 D-ball Walking/Reverse Lunges
*35 min cap time

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GPP

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MONDAY

STRENGTH
4 Sets
10/10 3 Point Db Row
15 Deficit Glute Bridge x side
+
3 x 15 Curl, 2 sec pause at top

METCON
EMOM 16 min (50 on 10 off)
1- 15/12 Cal
2- Max Ring Row
3- 10/15 Burpee
4- rest

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TUESDAY

STRENGTH
5 Sets
8 Db Bench Press
12 Kettlebell Cossack Squat
+
100 Triceps Banded Extension

METCON
AMRAP 18 min – T2
Atleta 1)
15/12 Cal erg

Atleta 2)
2 Rounds
9 Hands Off Push Ups
15 American Swing

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WEDNESDAY

STRENGTH
Trap Bar Deadlift
4 x 8
*rest 2 min

METCON
15 min Emom
Min 1: Max Shuttle Run / 10/8 Cal Ski / 10 Down Up
Min 2: Max Sit Up 10
Min 3: Max Wall Ball

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THURSDAY

STRENGTH
3/4 Sets
8 Pulse Bulgarian Squat x side
8 Hanging Leg Raise
*Rest 90 Seg

METCON
Every 3 min x 6
a)
20 Burpees
30 m Walking Lunge
b)
20 Cal Ski
30 Sit Ups
*modifica el volumen para tener minimo unos 15 segundos de descanso

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FRIDAY

STRENGTH
3 Sets
6/10 Med Ball Hamstring Curl
15 Frog Pump

3 Sets
15-10-5
Lateral Raise – Frontal Raise – Bent Over Lateral Raise

METCON
15 min Amrap
14/12 Cal erg
12 Alt.Hang Db Snatch
14 Down Up
16 (8/8) Single Arm Db Push Press (1×22,5/15)

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METCON CLUB

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MONDAY

METCON
AMRAP 36 min – T2
40 Cal Row/Ski
20 D ball Clean
40 Cal Bike
20 D-Ball Hug Front Lunge
40 Burpee
20 Vups

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TUESDAY

METCON
Every 3 min x 12
a)
18/15 Cal erg
12 Db Box Step Up
9 Down Up

b)
Every 3 min x 6
18/15 Cal erg
15 American Swing
9 Burpee

*alterna los bloques, debe sobrarte entre 45 y 60 segundos para descansar

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WEDNESDAY

STRENGTH
EMOM 9 min
1- 10 Kb Gorilla Row
2- 30 seg Db Goblet Wall Sit
3- Rest

METCON
24 min EMOM
Min 1: 200m Ski
Min 2: 30m Kb Farmer Carry
Min 3: 200m Row
Min 4: 20 Wall Ball

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THURSDAY

METCON
0 to 30 min as many reps of this – T2
30 Burpees Broad Jump
30 Cal Ski/Row
30 Wall Ball
300m Run
30 Push Ups

30 to 35 – Max Cal Ski/Row

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FRIDAY

STRENGTH
15 min Volume Accumulation alternando con un/x compañerx
10 Kb Front Squat
10 Db Arnold Press
10 cals

METCON
Every 2:30 min x 3
15 Cal Ski + 15 Slam Ball

Every 2:30 min x 3
15 Cal Row + 15 Burpee over row

Every 2:30 min x 3
15 Cal Bike + 15 Box jump over

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SATURDAY

METCON
AMRAP 40 min – T3

Atleta 1
400m Run

Atleta 2
Amrap Erg

Atleta 3
Amrap
9 Sit Up
9 Slam Ball
9 Down Up

Cambian de estacion cuando vuelve el Atleta que esta corriendo