MONDAY

SKILL
Muscle ups Review personalizada: fuerza o skill

METCON
PUTO LUNES
3 Rounds for Time
500 mt Row
35 Wall Balls
10 Pull Ups
5 Bar Muscle Ups
*25 min cap Time

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TUESDAY

STRENGTH
4 sets
12 Bench Press
12 Diamond Push Ups
rest 2 min between

4 sets
12 Barbell Bicep Curls
12 Banded Curls
rest 2 min between

METCON
For Quality
27-21-15-9
Ring Row
V-Ups
Plate Hug Step Up

—

WEDNESDAY

STRENGTH
Every 3 min x 5
3 Front Squat
20 mt Bear Hug carry AHAP

METCON
4 Rounds
1:00 Max Bike
1:00 Max Front Squat
1:00 Max Toes To Bar
1:00 rest
Each round is scored for reps/cals

—

THURSDAY

STRENGTH
Every 2:30 x 4
3 Deadlifts
3 Déficit Strict HSPU

METCON
9 min Amrap
1-2-3
Cleans, HSPU, 50 Double Unders
4-5-6
Cleans, HSPU, 100 Double Unders
7-8-9
Cleans, HSPU, 150 Double Unders

—

FRIDAY

STRENGTH
3 x 5 Plyo Jump
+
in 12 min Build a Heavy rep of this Complex
1 Pull Snatch
1 Hang Power Snatch
1 Power Snatch

METCON
For Time
21 Power Snatch 50/35 kg
40 Burpees Box Jump Over
15 Power Snatch 60/40 kg
400 m Row

—

SATURDAY

METCON
In Team of 2
0-11
6 Push Ups
9 cals
15 Sprinter Mountain Climbers
*1 round each

11-13 Rest

On 13
For Time
120 Weighted Step Up
120 Sit Ups
60 Devil Clean
120 Squat Jump
120 Cals erg
*time cap 35

---

GPP

MONDAY

STRENGTH
5 sets
12 Deficit Split Squat @21X1 6/6
12 Ring Row o Australian Pull Ups

METCON
PUTO LUNES
For Time
21-18-15-12-9
Dumbbell Thruster 15/10 kg
Down & Up
*cap time 12

—

TUESDAY

STRENGTH
8-7-6-5 Trap Bar Deadlift
5 Broad Jump for Distance after each set

METCON
5 Rounds For Time
35 Double Unders / SU + 2 attempts every 10
15 V-Ups
12 alt Dumbbell Snatch

—

WEDNESDAY

STRENGTH
4-5 sets:
8/10 Single Arm Row x side
10/15 Hornet KB Curl
+
3 sets
12 Dumbbell Frontal + Lateral Raise

METCON
10 Rounds for Time
3 D-Ball Over the Shoulder
9 Burpees Box Jump Over

—

THURSDAY

STRENGTH
4 sets
6-8 Half Kneeling Landmine Shoulder Press, 20×1
+
3 sets
10/12 Seated Arnold Press
10 Hollow Rock

METCON
15/20 min Amrap 4 min On 1 min Off
9 Slam Ball
12 Alternating Leg V-Ups
15/12 Cals Bike/Row o 12/9 Box Step Up

—

FRIDAY

STRENGTH
Every 3 min x 4 sets
5/8 Deficit o Dumbbell Push Ups
8-10 Dual Kb/Db Upright row
*30 sec rest between

METCON
For Time – T2 relay Style
5 Rounds
15 Dual Kb Deadlift each
9 Db Push Press each
200 mt run juntos o 150 mt erg each
*cap time 18 min