CROSSFIT

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STRENGTH
4 Sets
5 Back Squats
8/8 Gorilla Rows
*Rest 2 min

METCON
4 x 2 min on x 1 off
A)
300m Row
Max KB Goblet Squat 32/24kg

B)
10 Shuttle Run
Max. Plate G2H 20/15kg

*Alterna entre intervalos

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TUESDAY

STRENGTH
Every 90 sec x 8
1 Power Snatch + 2 Hang Power Snatch
*Start at 60% and finish around 80/85%.

METCON
AMRAP 15 min
3 Hang Power Snatch 60/40kg
6 Handstand Push Ups o 9 Hands Off Push Ups
12 Sit Ups
24 Double Unders

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WEDNESDAY

STRENGTH
12 min EMOM
Min 1: 5 Weighted Chin Ups
Min 2: 10 Floor Press
Min 3: Rest

METCON
4 Rounds For Time
20 Chest to Bar Pull-Ups
20 Box Jump Over
*Time Cap: 12 min

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THURSDAY

STRENGTH
In 8 min find heavy Complex:
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

METCON
AMRAP 12 min
Ladder of 2
Burpee over Bar
Hang C&J 40/25kg

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FRIDAY

STRENGTH
Sumo Deadlift
4 x 6
*70-80%
*Rest 2 min

METCON
For Time
80 DB Deadlifts (2×22.5/15kg)
80 Wall Balls
*Time Cap: 14 min

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SATURDAY

METCON
AMRAP 35 min – T2
1000m Row
30 Synchro DB Snatch
20 Synchro Burpee Over Dumbbell
10 Bar Muscle Ups

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GPP

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MONDAY

STRENGTH
4 Sets
12-12-10-10 Double DB Front Squat
10-15 Ring Row
*Rest 90 sec

METCON
AMRAP 16 min – T2
30/24 Cal Ski
30 Wall Ball

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TUESDAY

STRENGTH
5 Sets
10 Seated DB Strict Press
12 Med Ball Hamstring Curl
*Rest 90 sec

METCON
5 Rounds For Time
20 Alt. DB Hang Snatch
15 Sit Ups
10 Burpees
*Time Cap: 16 min

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WEDNESDAY

STRENGTH
Trap Bar Deadlift
4 x 5
*Rest 2 min

METCON
EMOM 20 min
1 – 12/10 Cal Ski
2 – 8-12 Dball Clean
3 – 8 Shuttle Run
4 – Rest

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THURSDAY

STRENGTH
4 Sets
6-10 Strict Pull Ups
12 Floor Press
*Rest 2 min

METCON
AMRAP 16 min
20 DU/40 SU
16 KB Gorilla Row
12 Hands Off Push Ups

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FRIDAY

STRENGTH
3 Sets
10 KB Deficit Reverse Lunge
30 sec Jumping Lunges

3 Sets
10-12 Curl + Arnold Press
15 Banded Triceps Extension

METCON
EMOM 16 min
1 – Cal Ski
2 – Slam Ball
3 – Down Up
4 – Dball Hug Reverse Lunge

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METCON CLUB

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MONDAY

METCON
Every 2 min x 6
30 sec Dball Hug Hold
15/12 Cal Row

Rest 2 min

Every 2 min x 6
10-15 Push Ups
15/12 Cal Ski

Rest 2 min

Every 2 min x 6
15-20 Jump Squat
15/12 Cal Bike

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TUESDAY

METCON
AMRAP 16 min
300m Run
20 Reverse Lunge
10 Slam Ball

Rest 2 min

AMRAP 16 min
300m Ski
20 Wall Balls
10 V-Ups

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WEDNESDAY

STRENGTH
EMOM 12 min
1 – 10-15 Ring Row
2 – 10 Glute Bridge Floor Press
3 – Rest

METCON
EMOM 24 min
1 – 12/10 Cal Ski
2 – 15 KB Sumo Deadlift High Pull
3 – 12/10 Cal Bike
4 – 12 DB Step Up

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THURSDAY

METCON
AMRAP 35 min – T2

Atleta A)
Max Cal Row

Atleta B)
2 Rounds
4 Dball Clean
8 Push Ups
12 Sit Ups

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FRIDAY

STRENGTH
EMOM 10 min
1 – 20m Farmer Carry
2 – 12 KB Goblet Squat

METCON
AMRAP 12 min
300m Ski
15 Box Jump
10 American Swing

Rest 2 min

AMRAP 12 min
300m Row
15 DB Deadlift
10 DB Front Rack Lunge

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SATURDAY

METCON
AMRAP 40 min – T2
60 Wall Balls
50 Cal Row
40 Plate G2H
30 Burpees