MONDAY

STRENGTH
Deadlift
4 x 2.2.2

SPARRING
Amrap 7
3 Wall Walks
6 Deadlift 100/70
30 Double Unders

—

TUESDAY

STRENGTH
Unlock your Skill

METCON
Barbell 18.1
20 min AMRAP
8 Toes to Bar
10 Hang Power Clean 60/40 kg
14 cal Row

—

WEDNESDAY

STRENGTH
Rope Climb Review

METCON
For Time
200 calorías
Every 2:30 min
1 Leg Less Rope Climb
15 Wall Ball
*cap time 18 min
+
Pump
6-9 min Volume Accumulation
15 Frog Pump / 10 Dumbbell Chest Fly / 10 Upright Row

—

THURSDAY

STRENGTH
¡¡Surprise!!

METCON
30 min Emom
Min 1: D-Ball Carry AHAP
Min 2: Chest to Bar
Min 3: D-Ball Over the Wall
Min 4: Rest

—

FRIDAY

STRENGTH
Every 2:30
5 – 3 – 2 – 1 – 2 – 3 – 5
UB Hang Power Snatch

METCON
16 min Tabata
A: Wall Ball
B: Power Snatch 35/25 kg
C: Push Ups
D: Hollow Hold

—

SATURDAY

METCON
00-12 mins
For Time
1000 mt Row/Run o 2000 mt Bike-erg
50 Dumbbell Push Press (15/10/hand)
30 Strict Pull-ups

12-24 mins
For Time
1000 mt Row/Run o 2000 mt Bike-erg
50 Kettlebell Swings (24/16)
30 Strict Handstand Push-ups

---

GPP

MONDAY

STRENGTH
4 sets
8 Trap Bar Deadlift
40 sec Goblet Wall Sit
+
12-15 Weighted Leg Extension
10-12 Toes to Kettlebell

SPARRING
15 min Amrap
5 Hands Off Burpees
10 American Swing 32-24 kg
15/12 Calorías

—

TUESDAY

STRENGTH
4 sets
4-6 Close Grip Strict Chin Ups
10-12 Dumbbell Frontal Raise
+
3 x max time Guns Hold
20-30 Plate Russian Twist
*90 sec rest between

METCON
5 Rounds for Time
6/9 D-Ball Clean 50/40 kg
12 Box Jump Over
35 DU
*14 min cap time

—

WEDNESDAY

STRENGTH
3 sets
16 Bulgarian Squat (8/8)
*rest 90 sec

METCON
3 Rounds
Min 1: NPB into Reverse Lunges
Min 2: Lateral Slam Ball
Min 3-4: Erg for mt
*2 min rest between rounds

—

THURSDAY

STRENGTH
4 sets
10-12 Bent Over Dumbbell Row
10-15 Heel elevated Narrow Squat
*rest 2 min

METCON
Every 3 min x 6 alternating A/B
A: 10 Renegade Row + 10 Weighted Step Up
B: 500/400/350 mt Row

—

FRIDAY

STRENGTH
12-10-8 Dumbbell Bench Press, rest 90 sec between
3 x 8 Single Leg RDL x side, rest 90 sec
Every 2 min x 4 15-12 Muscle Clean and Press

12 min EMOM
Min 1: 10 Single Leg Hip Thrust each
Min 2: 15-20 Crunch to Toes
Min 3: Rest

METCON
16 min Tabata
A: Air Squat
B: Hands Off Push Ups
C: Assault Bike
D: Hollow Hold