h

Workouts of the week 28.10 / 3.11

23/10

CROSSFIT


MONDAY

STRENGHT
Every 2 min x 6
2 Power Snatch 1 OHS

METCON
10-9-8-7-6-5-4-3-2-1
Snatch 40/30kg
Pull Ups
Cap time 13 min


TUESDAY

STRENGTH
5 x 2 Back Squat
rest 2 min between sets, start at 70%

METCON
In 20 min – T2
1200 mt Erg
200 Double Unders

10 Rounds
15 Wall Ball
5 Burpees

2000 double Unders
Amrap Erg


WEDNESDAY

STRENGTH
6 min EMOM
A- 3 Wall Walks
B- 18 Tall Plank Shoulder Tap
+
Kipping Handstand Push Ups Review

METCON
6 Rounds for time
200m Run o 250 erg
10 DB Box Step Ups 22.5/15kg
10 Handstand Push Ups
20 Sit Ups
Cap time 22 min


THURSDAY

STRENGTH
4 x 3 Deadlift
Rest 2 min between sets

METCON
16 min EMOM
Min 1: 5/8 D-Ball Clean
Min 2: 10/15 Hands Off Push Ups
Min 3: 10/12 D-Ball Hug Reverse Lunges
Min 4: 10/15 V-Ups

FRIDAY

MONSTER WORKOUT
For Time – In teams of 2
800m Row (400/400)
+
100 Thrusters 42,5/30
80 Toes to Bars
60 Burpees over Box o Bar
40 Clean and Jerk 50/35
20 Muscle ups
+
800m Row (400/400)
*time cap 35 min


SATURDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15

METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals

GPP


MONDAY

STRENGTH
4 sets
8/10 Dual Kb/Db Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip

METCON
For Time T-2
70 – 50 – 30
Calorías
Dual Dumbbell Snatch

Cap time 22 min


TUESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Máx Banded Triceps Extension
30 Russian Twist

METCON
15 min AMRAP
8 Dumbbell Box Step Up, 1 Dumbbell (22.5/15)
10 Hands Off Down Up
16/14 cals erg


WEDNESDAY

STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Plate Frontal Raise

METCON
21 – 18 – 15 – 12 – 9 – 6
American Swing
Slam Ball
Squat Jump / Air Squat
*Cap time 14 minutos
+
Tabata
Side Kick Throw / Alt V-Ups


THURSDAY

STRENGTH
5 sets
8 Arnold Press
10 Reverse Sit Up
+
3 x 10 Bent Over Lateral Raise

METCON
15 min Emom
Min 1: 15/12 cals
Min 2: 15/12 Wall Balls
Min 3: 10 Dummbell Push Press


FRIDAY

MONSTER WORKOUT
For Time – In teams of 2
800m Row
+
100 Thrusters 20/12.5 kg
80 Sit Up
60 Burpees Over the Partner
40 Hang Clean and Jerk 20/12.5 kg
20 Australian Pull Ups
+
800m Row

Time cap 35 min


SATURDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15

METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals