MONDAY

STRENGTH
Thruster Build 1 RM

METCON
3 Rounds
30 Chest to Bar Pull Ups
15 Thruster 35/25

at 9 min

1600 mt Run (vuelta larga)
15 Bar Muscle Up
10 Thruster 60/40
cap time 20 min

—

TUESDAY

STRENGTH
Emom 12 min
Min 1: 40 sec Row Max Effort
Min 2: Max Wall Climb
Min 3: rest

METCON
For Time – T2
5 Rounds
30 cals
30 Box Jumps
30 American Swing 32/24 kg
*cap time 25

—

WEDNESDAY

STRENGTH
5 sets
3 High Hang Squat Clean

METCON
For Time or reps
1-3-6-9-15-21
Hang Cleans 60/40
Toes to Bar
*cap time 16

—

THURSDAY

STRENGTH
4-5 sets
2 Strict Muscle Ups / Weighted C2B
4 Strict Pull ups
12 Supinated Bent Over Rows
rest 2 min between sets

METCON
For Time
20-18-16-14-12-10
DB Push Press 22.5/15kg
Wall ball

—

FRIDAY

STRENGTH
12 min EMOM
Min 1: Max Reps HSPU
Min 2: 40 Double Unders
Min 3: rest
*performance: Deficit Kipping Handstand Push Ups

METCON
For Time
30-20-10
DB Snatches, 22.5/15kg
Burpees Box Jump Over
*10 min cap time
**performance sub 8

—

SATURDAY

METCON
8 RFT (IGYG)
9 High Box Jump Over
9 Power Snatch (40/30)
+5 Synchro Burpee over Bar

Rest 1 min

6 RFT (IGYG)
6 High Box Jump Over
6 Power Snatch (50/35)
+5 Synchro Burpee over Bar

Rest 1 min

4 RFT (IGYG)
3 High Box Jump Over
3 Power Snatch (60/40)
+5 Synchro Burpee over Bar

---

GPP

MONDAY

STRENGTH
4 Rounds
6 Trap Bar o Barbell Deadlift
8-12 Seated Dual KB Press
2 min rest

3 sets
30 mt dual rack kettlebell walk AHAP

METCON
For Time
8 Rounds
15 Air Squat
12 Single Arm Push Press 6/6
9 cals, any machine

—

TUESDAY

STRENGTH
4 sets:
6-8 Single Arm Bent Over Row
10/15 sec Prone Superman Angels
rest 90 sec

3 sets
15 Crush Grip Kb Curl
15 Banded Face Pull

METCON
18 min Emom
Min 1: 18 Sit Up
Min 2: 15/12 Cal Row
Min 3: 7/10 D-Ball G2S

—

WEDNESDAY

STRENGTH
4 sets
6 Landmine o Dual KB Rack Squat
10 Single Leg V-Ups x side
+
3-4 sets
8-10 Dual Dumbbell Upright Row
8-12 Lateral Raise

METCON
8 minute 40 sec On 20 sec Off
Erg o machine
score: total cals

rest 2 min

8 minute 40 sec On 20 sec Off
Burpees Box Jump Over
score: total reps

—

THURSDAY

STRENGTH
4 x 8 Hip Thrust
4 x 12 Floor Press

METCON
T-2
50 cals
75 Wall Ball
50 cals
75 Down Up

—

FRIDAY

STRENGTH
12-15 min Volume Accumulation* alternating with a partner
10 Renegade Row alt (no Push Ups)
16 Reverse Lunges alt 8/8
10-15 Partner Reverse Crunches

METCON
In 12 min Row for mt
Atleta 1 holding a D-Ball Atleta 2 Rowing
Every 3 minute perform 15 Double Unders each