MONDAY

STRENGTH
4 sets
6 Deadlift
6-10 Strict Dips
*rest 90 sec

METCON
10 minute AMRAP
3, 6, 9…etc
Deadlift 100/70 kg
5, 10, 15… etc
DB Push Press 22.5/15 kg

—

TUESDAY

STRENGTH
4 x 4 Seated Box Jump
+
Every 2 min x 6
1 Hang Snatch Pull
1 Hang Power Snatch
1 Overhead Squat

METCON
2:30 min On 30 sec Off x 5
6 Box Jump Over
8 Power Snatch 40/25 kg
24 Double Unders

—

WEDNESDAY

SKILL
Max UB mt HSW, 5 intentos
+
Skill Kipping Handstand Push Ups

METCON
30 min Amrap
500 mt Row
3 Rounds of Nate
2 Muscle Up o Burpees Bar MU
4 HSPU
8 KB Swings

—

THURSDAY

STRENGTH
4 sets
10 Chest Supported Incline DB Row
10 Rare Foot Split Squat
5-10 Strict K2E
+
3 sets
15 DB Crush Grip Curl
20 Weighted Crunch

METCON
15 min Emom
Min 1: 15-20 Wall Ball
Min 2: 15 Sit Up
Min 3: 30 Sprinter Mountain Climbers

—

FRIDAY

STRENGTH
2 x 8 min
40 sec On 40 sec Off
Shuttle Run o Air Bike RPE 7

METCON
In 15 min Window
10-9-8-7-6-5-4-3-2-1
DB Power Clean
Kipping Toes to Bar
into
Amrap calories Erg

—

SATURDAY

METCON
For Time – T2
1200m Row
90 SDHP
30 Synchro Burpees

800m Row
90 Thrusters
30 Synchro Burpees

400m Row
90 Snatch
30 Synchro Burpees

---

GPP

MONDAY

STRENGTH
4 sets
12 Alternating Shoulder Press alternating
16 Suitcase Reverse Lunges 8/8
20 Side Bend 10/10
+
50 Standing French Press
50 Side Plank Down Up x side

METCON
18 min AMRAP T-2 IGYG Style
3 Box Jump Step Down
6 Dual Kb Thruster
18 Double Unders
*Atleta 1 – 3 Box Jump / Atleta 2 – 3 Box Jump etc..

—

TUESDAY

STRENGTH
4 sets:
6-8 Dual Kb Sumo Deadlift, 20X1
10 Ring Row
12 Leg Extension
*rest 90 sec

METCON
Every 2 min x 5
2 Rounds
15 Air Squat
10 Sit Up
5 Push Ups

Every 90 sec x 6
15 American Swing
10 Sprinter Mountain Climbers
5 Down Up

—

WEDNESDAY

STRENGTH
4 sets
8 Incline Chest Press
12 Tall Kneeling Plate Raise
12 quadruped Toes Touch alt
*rest 90 sec
+
3 sets
12-10-8
Chest Fly
Alternating V-Ups

METCON
21 – 15 – 12 – 9 – 6
Hands off Burpees
Alternating Hang DB Snatch
15 Cal Ski / Bike between Rounds
*15 min cap time

—

THURSDAY

STRENGTH
15 min Emom
Min 1: 10 Renegade Row alt
Min 2: 40 sec Hollow Body Hold
Min 3: Single Unders

METCON
15 min Emom
Min 1: 30 Med Ball Deadlift
Min 2: 15 Cal Row
Min 3. 9 Devil Press

6 min Emom
Min 1: 30 Russian Twist
Min 2: 15 Slam Ball

—

FRIDAY

STRENGTH
15 min EMOM
Min 1: 5-7 Strict Chin Ups
Min 2: 15 Seated Banded Row
Min 3: 20 sec Side Plank each

METCON
For Quality
20 – 18 – 16 – 14 – 12
Quadruped Shoulder Tap
Squat Jump
+
30 Burpees Reverse Lunges*
*Down Up + 1 reverse lunges each
**Cap Time 15