Workouts of the Week 27.01 / 02.02
CROSSFIT
MONDAY
STRENGTH
12 minute EMOM
Min 1: 2/6 Bar Muscle
Min 2: Weighted Hollow Hold
Min 3: Rest
METCON
20 minute AMRAP – T2
8 Burpee Box Jump Overs 50/60 cm
12 Dumbbell Power Snatch 22.5/15 kg
16/12 Calorie Row
TUESDAY
STRENGTH
Back Squat
4 x 2.2.2
METCON
For Time T-2
100 Wall Ball 9/6
50 Handstand Push Ups
100 Wall Ball 9/6
Cap time 15
WEDNESDAY
STRENGTH
Kipping Warm Up and Review
METCON
35 Amrap
500 mt Row / Ski
25 Kipping T2B* / K2C
500 mt Run
25 C2B* / Pull Ups
*add 5 reps every Round
THURSDAY
STRENGTH
In 12 min
Find 1 Heavy rep of Clean and Jerk
METCON
12 min Amrap
Ladder of 2
Power Cleans 60/40 50/35 kg
Front Squats
Shoulder-to-overhead
*30 Double Unders every 90 sec
*performance 70/50 kg
FRIDAY
STRENGTH
4-6 set climbing
1 Muscle Snatch + 3 Overhead Squat, 32×1
METCON
Emom 15 min
Min 1: 1 Power Snatch + 2 OH Squat*
Min 2: 10 Burpees over the Bar
Min 3: 30 Double Unders
*built a heavy rep of this complex
SATURDAY
METCON
2 Rounds for Time – T3
1000 mt Run togheter
80 Burpees
60 Box Jump Over
40 Synchro Toes to Bar
20 Deadlift 100/70 Kg
GPP
MONDAY
STRENGTH
4 sets
6 Trap Bar Deadlift
*rest 2 min between
+
3 x 6-10 Nordic Curl o Bridge Walk Out
METCON
3 Rounds – T2
60 Reverse Lunges
50/40 cals
40 Sit Up
*25 min cap time
TUESDAY
STRENGTH
4 Rounds For Quality
4-6 Chest to Bar / Strict Pull Up
8-12 Renegade Row
+
50 Kb Curl
METCON
In 20 min T-2
100 Cals Erg
100 Goblet Kettlebell Thruster 24/16
100 American Swing 24/16
Amrap cal erg
WEDNESDAY
STRENGTH
3 sets
16 Reverse Lunges (8/8)
Max Diamond Push Ups
+
2 sets
20 Goblet Narrow Squat For Quality
Max Hands Off Push Ups
METCON
In 14 min – Ladder of 3
6 D-Ball Over the Shoulder
6 Box Jump Step Down
*6 Hands Off Push Ups after each Round
THURSDAY
STRENGTH
4 Rounds
12 Bent Over Dumbbell Row
20 Banded Pull Apart
METCON
Every 3 min x 24 min alternating
A. 500 mt erg
B. 40 Devil Slam Ball
C. 500 mt erg
D. 40-50 Feet Elevated Ring Row
FRIDAY
STRENGTH
8 min Emom
6-8 Curl to Arnold Press
12 Ring Row / Australian Pull Ups
8 min Emom
8-10 Single Leg Glute Bridge
10-15 Lying Glute Kick x side
METCON
12 min for Quality
10 Push Press
10 Side Kick Throw
20 Double Unders / 12 cals erg
METCON CLUB
MONDAY
METCON
40 min Detox
A.
20 min
250 mt erg
5-10 Push Ups + Knee to Elbow*
10 Jumping Slam Ball**
10 Reverse Lunges Slam Ball Hug alt.
*1 Push Ups 1 k2e Dx + Ix
**salto y slamo la pelota ; )
B.
20 min
250 mt erg
10 Kb Squat + Halo, change direction every rep
10 Tall Plank Drag
10 Kb Crush Grip Curl + Press
no rest between
TUESDAY
METCON
Lower Body Burner
Every 4 min x 4
20 Goblet Reverse Lunges 24/16 kg
15 Vups o Tuck Up Sit Up
Row for mt
rest 2 min
Upper Body Burner
Every 4 min x 4
20 DB Floor Press AHAP
20 Side Crunch (10/10)
Ski for mt
rest 2 min
Burner 8 min Emom, solo si queda tiempo
Min 1: 15-12 cals
Min 2: 40 segundos Bear Crawl o Weighted*
*lento y perfecto,
WEDNESDAY
STRENGTH
Hyrox Pump – Pull Strength
. max effort Chin Over the Bar / Ring Row Hold
. max Crush Grip Curl
. 10-15 Crush Grip Dumbbell Narrow Deadlift
+
3 set
10 mt Broad Jump
10 mt Plate Push
20 mt Plate Hug Walking Lunges
*relay style: A Broad Jump B Broad Jump etc
METCON
HIROX CONDITIONING
In 20 min – Team Of 2
2 Rounds
1000 mt Row
1000 mt Erg
*250 mt each
into
12 min Amrap – Team Of 2
15 Wall Ball
5 Burpees
*1 round each
THURSDAY
METCON
20 min at Aerobic Pace – 40 sec On 20 sec Off
1 min Side Kick Throw
1 min Ski
1 min Bear Crawl
1 min Bike Erg
1 min Burpess Box Jump Over
rest 3 min
9 min
15 American Swing
12 Quadruped Toes Tap
10 Gorilla Air Squat*
*wide stance + tocar el suelo con las manos
FRIDAY
METCON
15 min AMRAP
250 mt Erg
10 Vups
10 Alternating Tuck Ups
10 Mountain CLimbers to Opposite Elbow
3 min rest
15 min AMRAP
250 mt Erg
10 KB Curl + Reverse Lunges + Halo*
5 Push Ups + Tall Plank Shoulder Tap**
3 min rest
15 min AMRAP
250 mt Erg
10 Squat Slam Ball Hug + Slam Ball
10 Sumo Slam Ball Deadlift* Jump
*no hace falta abrir demasiado, la pelota toca terra
SATURDAY
STRENGTH
15 min EMOM – 40 sec On 20 sec Rest
Max Time Chin Over the Bar o Hang
Max Mt Farmer Carry AHAP
Max Mt Broad Jump
METCON
Power Intervals
15 min EMOM
Min 1: Max UB Wall Ball
Min 2: Max Distance Erg
Min 3: rest
*score Reps + Mets
rest 3 min
Power Endurance
10 min AMRAP
15 Cals
10 Hands Off Push Ups
5 Burpees No Push Ups Tuck Jump