CROSSFIT

MONDAY

EMOM 12
50 sec Work 10 sec Rest
M1: 6 Power Clean & Jerk @50% 1RM Jerk*+ max Bar Facing Burpees
M2: rest
+
EMOM 18
M1: 1 Round Light Macho Man*
M2: 18/14 cal Row
*3 Power Cleans, 3 Front Squats, 3 Jerks

—

TUESDAY

Every 3 min x 4
6 Broad Jumps
8 Sit Ups to Stand
24 Mountain Climbers
36 Plate Russian Twist
+
AMRAP 24
200m Run
6 Over the Wall
40m Single arm Front Rack Db Carry

—

WEDNESDAY

Every 3 min x 4
9 Back Squats @50% 1RM Squat Clean
10 Lying Banded Lat Pull Downs
7-10 Scapular Pull Ups / Weighted
*3 sec pause in the Bottom position of the reps 3,6,9
+
6 Rounds For Time
12 Back Rack Reverse Lunges @60/40
12 Pull Ups
tc.10´

—

THURSDAY

EMOM 10
M1: 6 Power Snatch @40/25 t&g + max HSPU
M2: rest
+
Every 3:30 x 4
2 Rounds
50 DU o máx intents in 50 sec
10 Single Arm Devil Press @22´5/15

—

FRIDAY

AMRAP 18 T2
AT1: 300-500m Assault
AT2: Max T2B
6 Rope Climbs
+
Every 3 min x 3-4
12 Barbell Bicep Curls
12 Seated Pike Leg Lifts
12 Kneeling Sissy Squats
12 Seated Straddle Leg Lifts

—

SATURDAY

TEAM 2 40´tc
0-10 1 Heavy set
1 Clean Pull + 2 Hang Squat Clean
Directly into
10 Rounds relay style
1 Front Squat
6 Box Jump Over
12 Sit Ups

Directly into
8 Rounds relay style
10 DL
200m run
Directly into
Max Hang Power Clean

.

---

GPP

MONDAY

Every 3 min x 4
5 Dual DB Cluster
8 Burpees over the DB
10 t2 Dumbbell
+
4 min Volume Accumulation
6 DB front raises (1 x los 2 bolos)
6 Vertical Jumps
6 Vups
+
EMOM 16
M1: Db Macho Man*
M2: 50 sec Max DU
*3 Power Clean, 3 Front Squats, 3 Jerks

—

TUESDAY

Every 2 min x 5
10 Mb Tuck Ups
16 Mb Mountain Climbers (manos encima)
26 Mb Russian Twist
+
AMRAP 24 t2-3
AT1: 400-600 assault bike
AT2: 26 Kb Halos, max Turkish Sit Ups

—

WEDNESDAY

12 min Volume Accumulation
40 sec Goblet Loaded Wall Sit
12 Goblet Squats
12 Kb Rows
+
3 setf For Quality
20 Superman Rocks
15 Front Loaded Kb Good Morning
+
6 Rounds For Time
14 Kb Front Rack Reverse Lunges Synchro
10-14 cal Row each
cap time 13

—

THURSDAY

EMOM 10
M1: 45 sec American Kb Swing
M2: 45 sec Push Ups/Knee Push Ups
+
3 sets
8/8 Single Leg Kb Romanian DL
20 Kb L Crunches
+
Every 3:30 x 4
200m Run
20 Kb Snatch 10/10

—

FRIDAY

Every 2:30 x 4
12 Single Db Bicep Curls*
10/10 DB Suitcase Split Squats
12 Seated Pike Leg Lifts
+
EMOM 6
M1: 10 Scapular Pull Ups**
M2: 8-10 Bulgarian Squats each
M3: Bench Tucks
+
AMRAP 18
3-5 Strict Pull Ups/Banded Pull Ups, 8 Ring Rows
8 Tuck Sit Ups/ VUps
12 Step Ups
30m Dual DB/Kb Farmer Walk