MONDAY

STRENGTH
Every 90 sec x 6
2 Clean and Jerk, climbing

METCON
7 min AMRAP
3 Rounds
10 Clean and Jerk 70/50
10 Burpees Over the Bar
Amrap Squat Clean 90/70

—

TUESDAY

SKILL
Unlock Your Skill

METCON
In 15 min cap time
Score 1: 3500 mt row time
Score 2: amrap Burpees Box Jump Over

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WEDNESDAY

STRENGTH
Back Squat
6 – 4 – 2 + 1 Drop Set* AMRAP
*10% less

METCON
For Time
3 Rounds
5 Thruster
5 Chest to Bar
15 Double Unders

2 Rounds
10 Thruster
10 Chest to Bar
30 Double Unders

1 Round
20 Thruster
20 Chest to Bar
60 Double Unders
*cap time 14 min, performance sub 11

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THURSDAY

STRENGTH
Kipping Handstand Push Ups Review

METCON
4 Rounds For Time

250 mt Row

2 Rounds
5 Strict Handstand Push Ups
10 Toes to Bar
15 American Swing
*cap time 21 min

—

FRIDAY

STRENGTH
Chest to Bar Review

METCON
10 Rounds for Time
4 Thrusters 45-30 kg
6 C2B / PU
*9 min cap time

METCON
For Time – Ladder of 4
Chest To Bar
Overhead Squat; add 5 kilos every 2 rounds
1-2 45/25 kg
3-4 55/35
5 60/45

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SATURDAY

STRENGTH
4 sets
10 DB Incline Press
6-10 Wide Grip Pull ups
*rest 90 sec

4 sets
10 DB Romanian Deadlift
10 Narrow Squat
*rest 90 sec

METCON
For Time
40-30-20
DB Box Step Up
Devil Slam Ball
Cals Erg

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GPP

MONDAY

STRENGTH
Strict Shoulder Press 4 x 8, con barra o mancuernas
+
4 rounds
Max Plate Z Press
Max Plate Bent Over Row
*rest minimum 60 sec, minimo 10 reps el primer set

METCON
4 Rounds for Time
20/15 cals Row
15 Burpees
10 D-Ball Clean 50-35 kg
*14 min cap time

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TUESDAY

STRENGTH
Dual Dumbbell Romanian Deadlift 4 x 12, 30×1 tempo
+
3-4 sets
15 Frog Pump
Max Effort Wall Sit, rest 90 sec

METCON
For Time
21 – 15 – 9
American Swing 24-16 kg
Reverse Lunges

9 – 15 – 21
American Swing
Wall Ball o Med Ball Thruster
*rest 90 sec entre workouts

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WEDNESDAY

STRENGTH
Weighted Strict Chin Ups 4 x 4
+
3 sets
8-12 Feet Elevated Ring Row
30 Body Weight Russian Twist

METCON
For Time T-2
1000 mt Row
50 Box Jump
750 mt Row
100 Burpees
750 mt Row
50 Box Jump
1000 mt Row
*27 min cap time

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THURSDAY

STRENGTH
12 min Volume Accumulation
12 Floor Press
12 Renegade Row
12 Strict Sit Up

rest 1-2 min

12 min Volume Accumulation
12 Arnold Front Squat
12 Lying Glute Kick x side
12 Weighted Crunch

METCON
12-15 min Emom 40 sec On 20 sec Rest
Min 1: Bike
Min 2: Burpees no Push Ups Broad Jump
Min 3: Plank*
*Round 1 Side Plank – Round 2 Forearm – Round 3 Tall Plank – Round 4 Reverse

—

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Lateral Raise
Min 2: 10-12 Upright Row
Min 3: Rest

12 min EMOM
Min 1: 10-12 Cossack Squat
Min 2: 15-20 Banded Hamstring Curl
Min 3: Rest

METCON
12 min For Quality
21 Russian Swing
15 Burpees no Jump
9 Broad Jump Back Pedal