CROSSFIT

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MONDAY

STRENGTH
Bar Muscle Ups 10 minutes skill practice

METCON
For Time
50-40-30-20-10
Double Unders
15-12-9-6-3
Dumbbell Step Over the Box
1-2-3-4-5
Ring/Bar Burpees Muscle Up

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TUESDAY

METCON
Los Piratas
3 Rounds for Time
1000m Row o 2000 mt Bike erg
30 Kipping Toes to Bar
30 Wall Ball (9/6)
*24 minute time cap

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WEDNESDAY

STRENGTH
6 sets
4 Back Squat @70-75%
4-6 Weighted Pull Ups
*rest 90 sec-2min

METCON
10 minute AMRAP
1, 2, 3…etc Wall Walk
3, 6, 9…etc Deadlift (100/70)

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THURSDAY

METCON
40 minute AMRAP redo 6.10.22
8 Power Snatch 35/25
12 Sit-ups
16 Calories Row
20 Air Squats

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FRIDAY

STRENGTH
Push Press + Push Jerk
Build to a tough set of 2+2 for the day

METCON
2 minutes On 2 minutes Off x 5
15-12 Calorie Assault Bike +
AMRAP Power Clean + Push Jerk (60/42)

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SATURDAY

STRENGTH
15 minute EMOM
Min 1: 8-10 Single Arm Row/side
Min 2: 6-8 Single Arm Front Rack Reverse Lunges/side
Min : 30-45-sec Front Leaning Rest

METCON
24 minute Amrap T-2
8-10 Box Jump Overs (24/20)
12 D-Ball Over the Shoulder
16 Prisoner Reverse Lunges

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GPP

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MONDAY

STRENGTH
10-8-6-4 Strict Chin Ups
5-4-3-2 Dual Kb Front Squat + Reverse Lunges
+
3 sets
30 sec Guns Hold + Amrap Curl
30 sec Frog Pump Hold + 10/15 reps

METCON
30 – 20 – 10 – 5
Cals Row
30 – 20 – 10 – 5
Push ups
20- 15 – 10 – 5 – 24/16
American Swing
*cap time 14

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TUESDAY

STRENGTH
4 sets
12-10-8 Romanian Deadlift, 30×1
10 Shoulder Press o Z-Press
rest 90 sec
+
3-4 sets
10 DB Frontal Raise
10 Slow Cycling Crunch x side*

METCON
16 min Emom
Min 1: 10-15 Cal erg
Min 2: 15 Push Press
Min 3: 20 Sprinter Mountain Climbers
Min 4: 30 Russian Twist

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WEDNESDAY

STRENGTH
5 sets
10 DB Bench Press
5-10 Hanging Strict Knee Raise o V-Ups
40 sec Goblet Wall Sit

METCON
8 minute Amrap
3, 6, 9…etc
KB Sumo Deadlift High Pull
Down Up

8 minute Amrap
2, 4, 6… ETC
Db Renegade Row
Sit Up

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THURSDAY

STRENGTH
4 sets
8-10 Hip Thrust
+
3 sets
10/15 Medball Leg Curl
10 Side Bend x side

METCON
6 Rounds for Time
4 D-Ball Clean
8 Burpees Over the D-Ball / Line
12/10 cals Erg

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FRIDAY

STRENGTH
14 min Volume Accumulation
10 Arnold Press
12 Curtsy Squat
20 Plank Shoulder Taps

METCON
20 min Amrap T-2 Relay Style
10 Dumbbell Thruster each 15/10 kg
10 Dumbbell Snatch each 15/10 kg
30 cals 15/15
30 Slam Ball 15/15

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SATURDAY