MONDAY

STRENGTH
4 sets
5 Turkish Sit Up each side
10 Medball Pike Up
30 MedBall Russian Twist

4 sets
8/6 2 KB o Barbell Sumo DL
Max Seated Dumbbell Leg Extension

METCON
12-14 min Volume Accumulation
30m D-Ball Carry
Max Dumbbell Bench Press, weight by feel, minimum 8 reps
Max V-Ups

—

TUESDAY

STRENGTH
4 x 3 Scarecrow Clean
4 x 3 Tall Squat Clean
Build 3 Heavy Reps of Hang Power Clean, min cap time

METCON
6 Rounds for Time
8 T2B
10 Hang Power Clean 60/40 kg
14/12 cals Row
*13 min cap time

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WEDNESDAY

STRENGTH
Strict o Butterfly Pull Ups Progression

METCON ?
15 min Emom
Min 1: 15-18 Calorie Bike
Min 2: 12 Alt Dumbbell Snatch
Min 3: 3-9 Burpees Chest to Bar

2 min rest

For Time
18-15-9-3
Dumbbell Thruster
Burpees over Dumbbell

performance: Burpees Bar Muscle Up / Toes to Bar

—

THURSDAY

STRENGTH
5 x 3 Tall Snatch + 3 Snatch Balance*
*pausa at bottom position, moderate weight

Power Snatch into Overhead Squat
5 4 3 2 1
*pausa in deep catch, drop every rep

METCON
HOT IN HERRE
13 min Amrap
35 Double Unders
12 Wallball (9/6)
9 Hang Power Snatch (40/30)
*time cap 12 min

—

FRIDAY

STRENGTH
Test Day Strict HSPU + Strength Protocol

SUMMER HIIT
MORENITA
14 minute AMRAP
4 Handstand Push-up
8 Kettlebell Swings (32/24)
16 Air Squat

—

SATURDAY

STRENGTH
4 sets:
10 Goblet Tall Kneeling to Standing
10 Pike Shoulder Taps
10 SA DB RKBS/side

METCON
For Time
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed

---

GPP

—

MONDAY

STRENGTH
Tabata 1
A. Hollow Hold
B. Front Leaning Rest

Tabata 2
A Flutter Kick
B Lateral Slam Ball

METCON
20 min Emom
Min 1: 10-12 Deadlift*
Min 2: 10-12 V-Ups
Min 3: 10-12 No Push Ups Renegade Row
Min 4: Shuttle Run o Erg
Min 5: rest
*D-Ball / 2 Kettlebbell

TUESDAY

STRENGTH
4 sets
4/6 Weighted o Strict Pull Ups
10/12 Bent Over Lateral Raise
+
100 curl, every break perform 10 V-Ups

METCON
20/15 minute Amrap
200 mt run o erg
12 Devil Hang Clean and Press 22,5-15 kg
21 Reverse Lunges

—

WEDNESDAY

STRENGTH
4-5 sets
8-10 Dumbell Bench or Floor Press
20 Goblet Narrow Squat Heel Elevated
+
3 x Max Banded Triceps Extension

METCON
For Time
21-18 – 15 – 12 – 9 – 6 – 3
American Swing
Box Jump Step Down
*cap time 12 min

—

THURSDAY

STRENGTH
4 sets
6-8 Dual KB Front Rack Bulgarian Squat, 30×1

METCON
2 Rounds for Time – T2
1000 mt Row
100 Air Squat
50 D-Ball Clean 50-40 kg
*25 min cap time

FRIDAY

STRENGTH
3 set
6 SLRDL
10 Single Leg Glute Bridge Leg Crossed
30 sec Side Plank

3 sets
8-12 Single Dumbbell Z-Press
10-12 Lateral Raise

METCON
8 min – 40 sec On 20 sec Off
A. Burpees Over The Dumbbell
B. Squat Jump

8 min – 40 sec On 20 sec Off
A. Sprinter mountain Climbers
B. Tall Kneeling Slam Ball

2 min rest between