MONDAY

STRENGTH
5 x 3 Box Squat
3 x 6/12 Nordic Curl
*build to a heavy set of three for the day

METCON
TE MUDASTE
9 min Amrap
12 Dumbbell Front Squat 22.5/15
4 Wall Climb*
*Open Standards

Cool Down
9 min Zone 2: run or erg

—

TUESDAY

WEIGHTLIFTING
5-4-3-2-1
Hang Snatch

METCON
Amrap in 15 min T-2
50 snatch 35-25 kg
100 DU
40 snatch 50-35 kg
80 DU
30 Snatch 60-40 kg
60 DU
Max Snatches 70-55 kg

—

WEDNESDAY

STRENGTH
Strict Pull Ups Retest + Protocol day 6

METCON
For Time
80 Kettlebell Swings 24/16 kg
80 Pull Ups
80 cals
80 Hands Off Push Ups
80 K2E
80 Down & Up
Split in how many sets and reps you need
*cap time 30 min
**elite T2B

—

THURSDAY

BODYBUILDING
Buns
4 sets
10 Toes Elevated Romanian Deadlift, 30×1 tempo
10 Single Leg Glute Bridge

Guns
4 sets
12-15 Empty BB Curl
10-15 DB Skull Crusher

METCON
For Time (T-2)
200 Calorie ERG
*other partner works through
0-100 D-Ball Over the Wall
100-200 BPNPU Box Jump Over

—

FRIDAY

STRENGTH
Every 3 min x 5
1 Power Clean
1 Hang Power Clean
1 Hang Cluster

METCON
10 Rounds for Time
12 Wall Ball
3 Clean and Jerk 70-55 kg

—

SATURDAY

STRENGTH
¡¡¡Surprise!!!

METCON
3 Rounds – T2
30-25-20 Floor Press
500m Run together
1000 mt Row
*25 min cap time

---

GPP

—

MONDAY

STRENGTH
3/4 Rounds For Quality
6 Bulgarian Squat x side, 30×1 tempo
Max Diamond Push Ups
40 sec Loaded Wall Sit
Rest 90 sec Between Rounds

METCON
15 min Amrap
6 Dumbbell Push Press each side 22,5/15
12 Cals
18 Air Squat

TUESDAY

STRENGTH
4 sets for Quality
5 Strict Pull Ups
10 V-Ups o 30 sec Hollow Hold
10 Kb Side Bend x side

PUMP
3 sets
Max Tall Kneeling KB Hornet Grip Curl
20 alt Opposite Toes Touches Crunch

METCON
4 Rounds 4 min On 1 min Off
8 Burpees Over the Line
12 American Swing 24-16 kg
16 Reverse Lunges alt

—

WEDNESDAY

STRENGTH
4 sets
6 StaggeredTrap Bar Deadlift x side
5-10 Bridge Walk Out
*rest 90 sec

Pump
3/4 x 15 Banded Lat Pull Down, 3 sec pausa at bottom

METCON
12 min Emom
Min 1: 5-7 D-Ball Over the Shoulder
Min 2: 10-15 Box Jump Over

—

THURSDAY

STRENGTH
4 sets
8-12 Chest Fly
8-10 Tall Plank Db Drag
+
4 sets
10-15 Standing French Press

METCON
For Time T2
1000 mt Row o 2000 mt Bike Erg
60 – 50 – 40 – 30 – 20
Sit Up
Slam Ball
1000 mt Row o 2000 mt Bike Erg

FRIDAY

STRENGTH
3 sets
8 3 Point Db Bent Over Row each side
8 Single Leg Reverse Lunges each
10 Alternating Leg V Ups / Tuck Ups (5/5)

METCON
In 12 minutes ladder of 2
Alternating Dumbbell Power Snatch
Kick Throw
Jumping Lunges