MONDAY

STRENGTH
20 min to Find
1 RM Back Squat
1 RM Weighted Pull Ups

METCON
3 Rounds For Time
9 Burpees to Target
15 Toes to Bar
21 Goblet Squat 24-16 kg
Performance: Kb 32/24 kg – Burpees Pull Ups
*10 min cap time

—

TUESDAY

METCON
Power Endurance Test Prep
30 min Amrap

T-2
4 K Row

in the remaining time

AMRAP, IGYG
9 mt Single Dumbbell Weighted Walking Lunges, 4,5 mt x 2
6 Single Arm Hang to Overhead x side
3 Wall Walks
*relay style

STRENGTH
3 sets
Max Dumbbell Floor Press
Max Tall Plank Weighted
*1 min rest between sets
**minimum 12 reps and 40 sec on the first round

—

WEDNESDAY

RE-TEST
10 min to find
1 RM Power Clean

3 min Amrap Power Clean @75% o 50% BW

METCON
Aerobic Test Preparation
12 min increasing effort every 4, RPE 5 – RPE 6 – RPE 7
11 Down Up
11 American Swing
11 Wall Ball

—

THURSDAY

STRENGTH
15 min Skill Work: Muscle Up o Pull Ups

METCON
18 min Emom
Min 1: 18-15 cals
Min 2: 10 Thruster 40-30 kg
Min 3: 5 Bar Muscle Up – 9 C2B

Open: Chest to Bar o Pull Ups
Performance: Ring Muscle Up, minimum 3 UB

—

FRIDAY

STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS

Every 90 sec x 5
1 Power Snatch 1 Hang Squat Snatch 1 OHS

METCON
5 Rounds for Time
7 Dual Kettlebell Snatch 16-12 kg
14 V-ups
42 Double Unders
*13 min cap time

—

SATURDAY

STRENGTH
Every 4 min x 3
20m Farmer Carry AHAP
20m Bear Hug Carry AHAP
20m Partner Carry AHAP

METCON
AMRAP 15 – T2
Atleta 1
5 D-Ball Over the Shoulder
5 Burpees Pull Ups
Atleta 2
. Max mt Assault Bike

---

GPP

MONDAY

STRENGTH
3 set
8 Bulgarian Squat x side
Max Weighted Push Ups, for quality
*rest minimum 90 sec
+
4 sets
10 Goblet Squat Pulse, heels elevated
10 Plank to Ups into Shoulder Tap
*rest minimo 60 sec

METCON
4 Rounds for Time
21 Squat Jump o Air Squat
15 Slam Ball
9 Hands Off Push Ups Down Up
1 min rest between
*12 min cap time

—

TUESDAY

STRENGTH
5 sets
3-6 Strict Pull Ups
10 Dumbbell Upright Row
+
3-4 sets
Min 1: 10 Tall Kneeling Kettlebell Pullover
Min 2: 10-16 Bicycling Crunch

METCON
Amrap 3:30 on 30 sec Off x 5
12 Hang Dumbbell Clean
12 Box Jump Step Down
12 Sit Up

—

WEDNESDAY

STRENGTH
4 sets
12-10-8-8
Incline Bench Press
Deficit Reverse Lunges
*rest 90 sec, increase weight every round
+
100 Weighted Crunch
*every break performa 30 BW Russian Twist

METCON
Amrap 15 min
Atleta 1: 15 Cal Erg + 5 Burpees over the Row
Atleta 2: Max D-Ball Over the Shoulder
change after each round,

—

THURSDAY

STRENGTH
Trap Bar Deadlift
8 – 8 – 6 – 6, 2 min rest between
+
3-4 sets
10-12 Bent Over Plate Row, 30×3 tempo: 3 sec bajada, 3 sec al pecho!
10 Lying Glute Kick x side

METCON
Amrap 3-2-1 min for each station
A. Bike o Erg for mt
B. Burpees Broad Jump
C. Slam Ball into Reverse Lunges
*1 Slam Ball + 1 R.L x side

—

FRIDAY

STRENGTH
4 sets
8 Arnold Press
12-15 Leg Extension (banda o medball)
*rest 1 min

3 sets
10 Seated Bent over Reverse Fly
10/15 Single Leg Glute Bridge* x side
*weighted o bodyweight
**rest 1 min

METCON
3 Rounds for Time
40 Air Squat
30 Sprinter Mountain Climbers
20 cals
15 Dumbbell Push Press, lightweight 20/12.5
17 min cap time