MONDAY

STRENGTH
In 12 min Build 2 Heavy Snatch (Squat o Power)

Then with the 70%
2 Snatch every 45 sec x 6 (9 min)

METCON
For Time
In 9 min, max Burpees to Target
Every 90 sec 3 Shuttle Run (7,5 m + 7,5 m), start with run

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TUESDAY

STRENGTH
Every 2 min x 5
Max Strict Handstand Push Ups UB, mínimo 5 reps
Performance: max mt HSW, mínimo 5 UB
Open: Kipping Handstand Push Ups, mínimo 8 reps

METCON
The Ghost Modified
6 Rounds
1 min Amrap-For Quality Row
1 min Amrap-For Quality Double Unders
1 min Amrap-For Quality Wall Walks
1 min Rest

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WEDNESDAY

STRENGTH
Every 90 sec x 6 min
3 UB Power Clean

Every 90 sec x 6 min
2 UB Power Clean + 1 Clean, any style

Every 90 sec x 6 min
1.1.1 Clean, any style

METCON
In 7 min
Max UB T2B for Quality
3 D-Ball Clean after each set, add 1 rep every round

In 7 min
Max UB V-Ups for Quality
30 mt D-Ball Carry AHAP

—

THURSDAY

STRENGTH
6 x 4 Seated Box Jump
4 x 6 Lateral Slam Ball x side
3 x 10 Box GHD Sit Up

METCON
For Time – T2
100 Wall Ball
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push Ups
25 Burpees
100 Air Squat
25 Burpees
*25 min cap time, performance sub 20

—

FRIDAY

¡¡ OPEN 24.1 !!

—

SATURDAY

STRENGTH
12 min Volume Accumulation
8-10 Single Arm Row
6-8 Strict K2E o V-Ups
30 sec Star Plank

METCON
20 minute AMRAP
200 mt Run
20 Db Hang Power Snatch, alt 22/15 kg
20 Sit Up
20 Step Ups 22/15 kg

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GPP

MONDAY

STRENGTH
5 sets
6 Landmine Squat, 30×1
4 Broad Jump for Distance
+
4 sets
15 Plate Frontal Raise
20 Plate Weighted Crunch

METCON
15 min Emom – Power Endurance
Min 1: 18/15/12 cals
Min 2: 18/15/12 Squat Jump o Wall Ball
Min 3: rest

—

TUESDAY

STRENGTH
4 set
10-12 Toes elevated Dumbbell RDL
8 3-Point Dumbbell Row x side
*rest 90 sec between
+
4 x 10 Reverse Crunch + 30 sec Hollow Hold
*rest 90 sec between

METCON
6 Rounds for Time
10 DB Push Press 22.5/15 kg
10 Box Jump Step Down 50/60 cm
10 American Swing 24/16 kg o Plate G2O

—

WEDNESDAY

STRENGTH
12-10-8 Seated Arnold Press
12 Dumbbell Drag after each set
+
3 x Max Banded Triceps Extension, 2 sec pause at top position, rest 1 min

METCON
15 min Amrap
6 D-Ball Over the Shoulder o 6 Hang Devil Press
12 Reverse Lunges D-Ball o Goblet Reverse Lunges
15 Cal Bike

—

THURSDAY

STRENGTH
5 sets
6/8 Chin Ups
10 Banded Face Pull, 2 sec pause at top
rest 2 min
+
50 Kettlebell Tall Kneeling Curl, max 15 reps per set

METCON
For Time
50 Cal erg
75 American Swing 24/16 kg
100 Air Squat
75 Sit Up
50 push Ups
*18 min cap time

—

FRIDAY

¡¡ OPEN 24.1 !!