TUESDAY

DETOX
45 min amrap – T2
100 cal row
80 medball hug squats sync
60 cal ski
40 Devil Slam Ball
Every 9 min complete 9 synchro Pull Ups*
*GPP American Swing 24/16 kg

—

WEDNESDAY

STRENGTH
Every 2 min x 5
2 Front Squat climbing + 1 Drop Set*
*10% less

METCON
10 min AMRAP
Ladders
1-2-3-4… Wall Walks
3-6-9-12… Deadlift 100/70 kg
10-20-30-40… Double Unders

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THURSDAY

STRENGTH
15 minute EMOM
Min 1: 3-12 UB Half Toes to Bar (45*)
Min 2: 10 Vups
Min 3: full rest
*pèrfect form, nunca llegar al fallo: Amrap – 4

METCON
Amrap 20 – 4 min On 1 min Off
3 Devil Press
6 Single Leg alt T2B
9 Box Jump Over

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FRIDAY

METCON
A. From 0:00 to 15:00
Every 2:30
5-10 Chest to Bar
10 Burpees To Target
20 Overhead Squat 20/15 kg

B.From 15:00 to 22:00
Establish 1 RM of This Complex
1 Hang Snatch + 1 Overhead Squa

—

SATURDAY

STRENGTH
Every 2 minutes x 5
6 Burpees over the Bar
2 Power Clean + 1 Hang Clean

METCON
For Time
10-1
Power Clean 50/35 kg
30 Double Unders after each set
*cap time 15 min

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GPP

TUESDAY

DETOX
45 min amrap – T2
100 cal row
80 medball hug squats sync
60 cal ski
40 Devil Slam Ball
Every 9 min complete 9 synchro Pull Ups*
*GPP American Swing 24/16 kg

—

WEDNESDAY

STRENGTH
Every 2 min x 5
6 Trap Bar Deadlift
15 DB Shrug AHAP
+
Every 90 sec x 4
12 Lateral Slam Ball alt

METCON
12 min Amrap – Ladder of 3
Cal Erg
Box Jump Over
Loaded Beast Push Ups

—

THURSDAY

STRENGTH
Every 90 sec x 4 alternando A-B-C
A. 8-12 Dual Kettlebell alt Strict Press
B. 5-10 Hanging Leg Raise
C. 30-40 sec Hollow Body Hold
+
100 Banded Frontal Raise, every break perform 10 Plank Shoulder Tap

METCON
12 Rounds For Time
3 D-Ball Clean 50/40 kg
6 Burpees no Push Ups
9 Air Squat
cap time 14 min

—

FRIDAY

STRENGTH
Every 3 min x 5
5 Strict Chin Ups
10 Deficit Goblet Split Squat x side

METCON
For Time T-2
3 Rounds
40 Wall Ball
40 Cals
40 Partner Sit Up Med Ball Throw (150/100 cm)