MONDAY

ABSOLUTE STRENGTH TEST
1RM Back Squat
1RM Strict Pull Ups

METCON
For time:
9-15-21-15-9
Db Push Press weight by feel
Burpees to target
Tc:12 min

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TUESDAY

SPEED STRENGTH + STRENGTH ENDURANCE TEST
1RM Power Clean
+
3 minute AMRAP Power Clean

METCON
12-15 min For Quality
5 T2B
10 Renegade Row
20/35 Double Unders según habilidad

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WEDNESDAY

AEROBIC POWER TEST
2k Row For Time

METCON
A elección del Coach según el tiempo que quede 😉

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THURSDAY

STRENGTH
12-15 minute EMOM
1 – 1-5 Bar Muscle Up
2 – 12 Reverse Lunges
3 – 30-45-sec Front Leaning Rest / Hollow, alternating

METCON
16-20 minute EMOM, 40 sec Work 30 sec Rest
Min 1: Slam Ball
Min 2: Box Step Up
Min 3: Erg o Shuttle Run
Min 4: Full Rest

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FRIDAY

AEROBIC ENDURANCE TEST
AMRAP 20 min
11 Box Jump-step down (24/20)
11 American Kettlebell Swings (24/16)
11 Calorie Row
11 Down and Up
11 Wallball (9/6)

STRENGTH
CORE o PUMP a elección del Coach

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SATURDAY

STRENGTH
Bench Press
10 – 8 – 6, rest 2 min between
3 x 12-15 French Press, rest 90 sec between

METCON
AMRAP 20 MIN – T2
Partner 1 – 16/12 Calorie Bike
Partner 2 – 10 Renegade Rows + Wall Sit (until partner 1 completes the bike)

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GPP

MONDAY

STRENGTH
5 x 5 Trap Bar Deadlift, Beginners 5 x 5 by feel
Tabata Glute Bridge Hold

METCON
5 Rounds for Time
20 Sprinter Mountain Climbers (dx+sx)
15/12 cals Erg
10 Slam Ball AHAP
*13 min cap time

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TUESDAY

STRENGTH
5 x 5 Strict Pull Ups
3 x max KB Curl

AEROBIC ENDURANCE TEST
Amrap 20 min
11 Box Jump Step Down
11 Plate G2O
11 Calories
11 Down Up
11 Air Squat

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WEDNESDAY

STRENGTH
D-Ball Clean Technique
8 min Amrap 35 sec On 25 sec Off, alt
Max D-Ball Clean

METCON
21-18-15-12-9
Push Press 15/10
Sit Up
Bodyweight Reverse Lunges
*Cap time 14

—

THURSDAY

STRENGTH
3 x 10 Bulgarian Squat x side, 90 sec rest
4 x 8 Floor Press, KB-DB-BB, 2 min rest

METCON
20 minute EMOM, 40 sec Work 20 sec Rest
Min 1: Slam Ball o Sprinter Mountain Climbers
Min 2: Burpees no Push Ups Broad Jump (1 mt)
Min 3: Erg o Shuttle Run
Min 4: Full Rest

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FRIDAY

STRENGTH
5 Sets
8/12 Incline Row
12 Band Pull Apart
30 sec Hollow Hold

METCON
5 Rounds for Time – T2
50 – 40 – 30 – 20 – 10
HO Push Ups
Cals
Squat Jump