MONDAY

STRENGTH
5 x 5 Seated Box Jump
+
Build 1 Heavy set of this complex
2 Hang Pull + 1 Hang Power Clean + 1 Jerk
*12 min cap time

METCON
2 minutes On 2 minutes Off x 5
15-12 Calorie Assault Bike
Amrap Hang Power Clean*
*utiliza el peso del último set del complex

—

TUESDAY

STRENGTH
2 sets
6 min 30 sec On 30 sec Off alternating
Shuttle Run o A.Bike RPE 6.5
+
Bar Muscle Ups progression

METCON
For Time
50-40-30-20-10
Double Unders
15-12-9-6-3
Step Over the Box 22.5/15 kg x side
1-2-3-4-5
Burpees Bar Muscle Up

—

WEDNESDAY

STRENGTH
Tabata HSH
+
5 sets
3 Deadlift*
3-6 Strict HSPU
*build 3 Heavy reps

METCON
Diane
21-15-9
Deadlift
HSPU

—

THURSDAY

METCON
40 minute AMRAP
8 Power Snatch 35/25
12 Calories Row
16 Sit-ups
20 Air Squats

—

FRIDAY

METCON
3 Rounds for Time
1000m Row
30 Kipping Toes to Bar
30 Wall Ball (9/6)
*24 minute time cap
**change partner every 60-sec

STRENGTH
Pump Cash Out

—

SATURDAY

METCON
For Time
160 Cals
120 Box Jump Overs 50/60 cm
80 Front Squat 70/50 kg
cap time 23 min
*partition as needed, pairs choice

---

GPP

MONDAY

STRENGTH
10-8-6-4 Strict CHin Ups
5 Dual Kb Front Squat into Reverse Lunges
*rest 2 min
+
3 sets
30 sec Guns Hold + Amrap Curl
30 sec Frog Pump Hold + 10-15 reps

METCON
5 x 3 min Amrap
15 Air Squat
12 American Swing
9 Hands Off Push Ups
*rest 1 between rounds

—

TUESDAY

STRENGTH
4 sets
12-10-8 Single Arm Bent Over Row each
10 Ring Row
rest 90 sec
+
3-4 sets
10 DB Frontal Raise
10 Tempo Cycling Crunch

METCON
16 min Emom
Min 1: 10-15 Cal erg
Min 2: 15 Push Press
Min 3: 40 sec Body Hollow Hold
Min 4: 30 sec Sprinter Mountain Climbers

—

WEDNESDAY

STRENGTH
4 sets
8-10 Hip Thrust
6 Seated Box Jump
30 sec Side Plank
+
3 sets
15 Medball Leg Curl
10 Side Bend

METCON
6 Rounds for Time
6 Burpees Box Jump Over
12 cals Erg
24 Double Unders

—

THURSDAY

STRENGTH
15 min Emom
Min 1: 10 DB Bench Press
Min 2: 5-10 Hanging Strict Leg Raise
Min 3: 40 sec Goblet Wall Sit

METCON
8 minute Amrap
3, 6, 9…etc
Dumbbell Front Squat 20/12.5kg
Push-ups

6 minute Amrap
2, 4, 6… ETC
Db Deadlift 20/12.5 kg
Sit Up

—

FRIDAY

STRENGTH
12 – 15 min Volume Accumulation
10 Renegade Row
12 Reverse Lunges
20 Plank Shoulder Taps

METCON
Amrap 24 min
6 Single Arm Clean and Jerk L
6 Single Arm Clean and Jerk R
12 Single DB Step Up
24 cals