MONDAY

STRENGTH
Dumbbell Bench Press
12-10-8-max
10 Diamond Push Up
Max Banded Triceps Extension
*rest 2 min between

METCON
20-18 min Amrap For Quality T-2
21-15-9 American Swing
18-15-12 cals
12-10-8 No Push Ups Renegade Row
Atleta A 21 American Swing, Atleta B 21 American Swing, Atleta A 15 AS… etc
Si el team acaba todas las reps vuelve a empezar

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TUESDAY

STRENGTH
4 sets
12 Bulgarian Squat
10-12 Toes elevated Romanian Deadlift

METCON
I DON’T CARE
For Time
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap

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WEDNESDAY

STRENGTH
Test + Pull Strength Protocol Day 1

METCON
Every 10 minutes x 3
500m Row
24 Wall Ball
40 Double Unders
21-15-12 C2B
6-3-1 Wall Walks

—

THURSDAY

STRENGTH
3×3 Snatch Lift-off + High Pull
4×3 Tall Muscle Snatch

METCON
5 Rounds for Time
9 Hang Snatch 45/30 kg
9 Toes to Bar
*Emom 15 Double Unders

—

FRIDAY

STRENGTH
Every 2 minute x 6
Bear Complex
Climbing every set

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Cluster 60/40
Bar Muscle Up

—

SATURDAY

METCON
1 mile Run
100 Pull Ups
200 Push Ups
300 Squat
1 mile Run

---

GPP

—

TUESDAY

STRENGTH
4 sets
6-8 Bulgarian SPlit Squat
4-5 Broad Jump for Mt
6 SPlit Stance Lateral Slam Ball (medball)
*rest 2 min

METCON
For Time
30 D-Ball Deadlift
30 D-Ball Facing Burpees
30 D-Ball Clean
30 BD-Ball Facing Burpees
30 D-Ball Squat
12 min cap time

—

WEDNESDAY

STRENGTH
3/4 sets
8-10 Seated Arnold Press
10-12 Bent over Dumbbell Row
+
3 sets
10 Lateral Raise
10 Tall Plank DB Drag

METCON
AMRAP 15
150 mt erg o 200 mt run
12 Dumbbell Snatch, alt
9 Box Jump Over

—

THURSDAY

STRENGTH
4 sets
10 Hip Thrust
10 GHD Sit Up
+
3 sets
10-15 Bench Reverse Hypers
10-15 Weighted Crunch
*rest 1 min

METCON
4 sets
Min 1-2: Erg
Min 3-4-5 Amrap*
*3 Slam Ball AHAP 6 V-Ups Ups 9/7 cals

FRIDAY

STRENGTH
6 sets
4 Weighted Chin Ups o 6 x 6 Chin ups
30 sec Hollow Hold o Tuck Hollow
+
3 x 15-10 Hummer Curl, 2 sec pause at top

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Devil Press
30 Air Squat
15 Sit Up
*cap time 15 min