Workouts of the week 24.06 / 30.06
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
—
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
—
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