MONDAY

STRENGTH
Back Squat
6 – 6 – 4 – 4
*build a tough set for the day

METCON
For Time
500 mt Run
15 Deadlift 110/75 kg
18 Strict Handstand Push Ups
15 Deadlift 110/75 kg
500 mt Run
*cap time 12 min
**performance sub 9

—

TUESDAY

STRENGTH
Skill: Split Jerk
+
6/8 x 1 Push Jerk + 1 Split Jerk
*no T&G, un set every 90 sec

METCON
3 Rounds
1 min cal erg
1 min S2O 40-30 kg
1 min rest

3 Rounds
1 min cal erg
1 min G2O 50-35 kg
1 min rest
*peso liviano, vez por muchas reps!

—

WEDNESDAY

STRENGTH
6 sets
4 Weighted Chin Ups
10-15 GHD Box Sit Up
*rest 90 sec

METCON
¡No pasa nada! Re-Do
5 Rounds for Time
6 Renegade Step Over the Box
45 Double Unders
*cap time 14 minutos

—

THURSDAY

STRENGTH
4 sets
6 Incline Bench Press
30 mt Farmer o Bear Hug Carry AHAP
*rest 2 min between

METCON
For Time
75 Wall Ball
50 Burpees
25 Chest to Bar
50 Box Jump
75 Air Squat
*14 min cap time
**Performance sub 13

—

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Squat Clean 80-55 kg
12 T2B after each set
*cap time 10 min
**performance sub 7

—

SATURDAY

STRENGTH
Skill: Thruster Strength & Cycling

HERO SATURDAY
Jackie Modified
Team 3
3000 mt Row
150 Thruster 35/25
90 Pull Ups Chest to Bar

---

GPP

MONDAY

STRENGTH
5 Rounds
8 Dumbbell Bench Press AHAP
20-30 sec max Tall Kneeling Slam Ball
+
3 sets
15 Pinch Press
15 Bent Over Plate Row o Ring Row
*rest 60 sec

METCON
6 Rounds for Time
5 Hang Devil Press 22.5/15 kg
10 Sit Up
15 Air Squat
*12 min cap time

—

TUESDAY

STRENGTH
3 sets
8 Goblet Bulgarian Squat, 20×1 x side
8 3 Point Dumbbell Row x side
*rest 90 sec between
+
3 sets
10 DB Lateral Raise
10-15 Lying Glute Kick x side

METCON
15 min Amrap
45 Double Unders
3 Rounds
15 American Swing
7 Burpees no Push Ups into Reverse Lunges

—

WEDNESDAY

STRENGTH
5 RM Trap Bar Deadlift

METCON
12 Rounds for Time – T2
3 D-Ball Over the Shoulder
6 Burpees over the Row
12 cals
*17 min cap time

Cash Out
100 Crunches

—

THURSDAY

STRENGTH
16 min Emom
Min 1: 10-12 Dumbbell Romanian Deadlift, 30×1 tempo
Min 2: 40 sec Weighted Wall Sit
Min 3: Weighted Plank
Min 4: rest

METCON
20 min – 40 sec On 20 sec Off
Ski Erg
Slam Ball
Bike o Row
Down Up into Reverse Lunges

FRIDAY

STRENGTH
4 sets
12 Seated Curl into Press
12 Dumbbell Upright Row
Max Weighted Crunch

o

4 sets
12 Hip Thrust
12 Dumbbell o Med Ball Leg Extension
Max Weighted Crunch

METCON
For Time
21-15-9
American Swing 32/24 kg
15-9-3
Deficit o Dumbbell Push Ups*
200 mt run o erg after each set
*chest on the ground