CROSSFIT

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MONDAY

STRENGTH
4 sets
8 Back Squat @21X1
*rest 2 minutes

METCON
In 15 min – T2
150 wall Ball
75 Deadlift 90/70
Amrap Cals

TUESDAY

STRENGTH
4 sets
3/6 Weighted Chin Ups, pausa at top position
10-12 Gorilla Row
*rest minimum 90 sec

METCON
For Time
30-25-20 American Swing 32/24
25-20-15 Chest to Bar Pull Ups
20-15-10 Burpees to Target
*12 min cap time

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WEDNESDAY

STRENGTH
10 min Emom
1 Power Clean + 1 Push Press + 1 Jerk

METCON
20 min Emom
Min 1: 5 Clean and Jerk 70/55
Min 2: 10 T2B
Min 3: 15 Air Squat
Min 4: rest

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THURSDAY

STRENGTH
Bench Press
Find 3 Heavy Reps
then perform
3 sets Amrap @ 70% of 3 RM of the Day

METCON
5 Rounds For time
15 Box Jump
12 Dumbbell Snatch alt
3 Wall Walks

—

FRIDAY

STRENGTH
Every 90 sec x 7
3 Squat Snatch

METCON
In 10 minute
3-6-9-12…
Power Snatch 60/40 kg
15/20 Double Unders

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SATURDAY

STRENGTH
Bodybuilding

METCON
Partner Workout
25 minute AMRAP (alternate movements)
5 Devil Press
10 Kipping Pull-ups
18/14 cals erg

Example:
P1- Dbl Sn, P2- Pull-ups, P1- Erg, P2-Dbl Sn…etc

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GPP

—

MONDAY

STRENGTH
4 sets
8-10 Rear Foot Split Squat x side
Max Diamond Push Ups*
+
3 sets
10 Goblet Tall Kneeling to Standing + 10 Slam Ball from Lunge Position* 5/5
*perfect form

METCON
7 Rounds for Time
10 Box Jump Step Down
10 Slam Ball
10 Sit Up
*13 min cap time

TUESDAY

STRENGTH
4 sets
6/8 Strict Chin Ups
8/10 Med-Ball Hamstring Curl
+
3/4 sets
10 Bent Over Dumbbell Row + 10 V-Ups + 30 sec Hollow Hold

METCON
20 min Emom
Min 1: 15 calorías
Min 2: 12 Hang Dumbbell Clean
Min 3: 9 Broad Jump back pedal
Min 4: rest

WEDNESDAY

STRENGTH
4 sets
10 Incline Dumbbell Bench Press AHAP
10 Staggered Deadlift x side
+
3/4 sets
12 French Press + 10 Side Plank Down Up, slow and controlled

METCON
15 min Amrap
100 calS
75 Down & Up
50 Dumbbell Snatch

—

THURSDAY

STRENGTH
4 set
8 Trap Bar Deadlift
12 Z Press

METCON
In 12 min
3-6-9-12.. etc
D-Ball Clean
Hands Off Push Ups

FRIDAY

PUMP
4 sets
12 Seated Lateral Raise
Max Seated Curl
Max Weighted Crunch

4 sets
12 Goblet Narrow Squat Heels el.
12 Cossak Squat
12 Alt V-Ups

METCON
5 Rounds for time,
12 Calories Erg
12 Jumping Lunges
12 Burpees no Push Ups
30 sec rest between rounds