CROSSFIT

MONDAY

Strength
Every 2´ x 5
. 3 Front squats
+
Metcon
14´EMOM
M1: 2 Rounds*
3-4 T2B + 5 Dead Kb Clean
M2: 30-50 DU

—

TUESDAY

Strength
Every 2 min x 5
. 6 Push press T&G 2″ pausa en posición final
+
Metcon
20´AMRAP
. 6 Hang Power Snatch @43/30
. 6 Bar Facing Burpees
*every 3 rounds run 200 mt

—

WEDNESDAY

Strength
Every 90 sec x 6
. 3 Lean Back Strict Pull Ups
+
Functional Body Building
3 set:
. 10 Db/Kb Renegade Rows
. 10 Kb Crunches
. 10 kb/db alternating Bicep Curls/Crush Grip Curl
+
METCON
16 Sets 20 sec On 10 sec Off
Even: max Sit Ups
Odd: Box Jumps

—

THURSDAY

Power Endurance
T-2 8 Rounds
. 30 mountain climbers
. 12/8 cal assault 16/12 row
*1 Round each
+
Metcon
FOR TIME
. 50 Cal Assault /60 row
. 40 Alt Db Power Clean @22´5/15
. 30 v ups
*10 min cap time

—

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

—

SATURDAY

Core
Every 2 min x 6
Even:
. 12 Half Kneeling Landmine Twist
. 10 Kb Russian Twist
. 30 Heel Touches
Odd:
. 12 Good Morning
. 10 Kb Russian Swing
. 30 Back Extensions

Metcon
15´EMOM:
M1: 18 kb Goblet Step Ups @24/16
M2: 18 kb Thrusters
M3: rest

---

GPP

MONDAY

Total Body
Every 3 x 4 Sets
. 5/5 DB Hang Squat Clean > HEAVY
. 10/10 Single Leg Db Hip Thrust
. 20 BanDed Lateral Heel Touch
(banda por los talones y agarrada con las manos)
+
Metcon
EMOM 12´-14
M1: 12-16 box jump over
M2: 12-16 cal row

—

TUESDAY

Upper Body
12´EMOM:
M1: 1-5 chin ups / 1-5 banded chin ups
M2: 5/5 DB push press T21x2
M3: 40″ Tuck Hollow
+
Metcon
7´AMRAP x 2
. 10 burpees
. 15 tuck sit ups
. 20 AKB Swing

• rest 3 min between

—

WEDNESDAY

Total Body
Every 90 sec x 9
S1: 40″ Dual Kb Deadlift
S2: 40″ max cal Assault
S3: 40″ Push Ups feet elevated (plate)
+
Accessory
3 SETS:
. 20 superman rocks
. 20 banded tricep kicks
+
Metcon
AMRAP 10 min @ aerobic pace
. 4 Broad Jump Back Pedal
. 8 Hands Off Push Ups
. 12 Cals Bike o Sprinter Mountain Climbers

—

THURSDAY

Lower Body
Every 2 min x 5
. 40-60 sec Wall Sit goblet Loaded
. 12 Kb Step Ups
+
3 Rounds for Time
. 50 Du
. 40 Sit Ups
. 30 Mb Lateral Step Ups
. 20 Alternating V-Ups
. 10 MB Clean
*cap time 15

—

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES