MONDAY

STRENGTH
12-15 minute EMOM
Min 1: 2-6 Bar Muscle
Min 2: 12 mt Single arm OH Walking Lunges
Min 3: Rest

METCON
20 minute AMRAP – T2
8 Burpee Box Jump Overs (24/20)
12 Dumbbell Power Snatch, alt
16/12 Calorie Row
*alternate partner every movement

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TUESDAY

STRENGTH
Back Squat
4 x 2.2.2

METCON
For Time
55 Cal Row
55 Wall Ball
55 Kipping Handstand Push Ups
score: time or reps

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WEDNESDAY

METCON
Every 3 min x 36 min, alt bloques
A 500 mt Row
B 25 T2B*
C 500 mt Run
D 30 Strict Pull Ups C2B
*add 5 reps every Round

PUMP
3 x 10-15 Crush Grip Curl + 10-15 Weighted Crunch

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THURSDAY

STRENGTH
In 12 min
Find 1 Heavy rep of Clean and Jerk

METCON
Every 90-sec x 8 (12 mins)
8 Power Cleans
8 Front Squats
8 Shoulder-to-overhead
…7,7,7….6,6,6….5,5,5…
*aumenta el peso cada Round

—

FRIDAY

STRENGTH
3-4 sets
1 Muscle Snatch + 3 Overhead Squat, 32×1

METCON
Every 2 minutes for 16-20 min, alternating A-B
A. 18-15 Calorie Assault Bike
B. 10 Devil Press – Max DU Unbroken, max 2 attempts

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SATURDAY

METCON
2 Rounds for Time – T3
1500 mt Row
90 Burpees
60 Box Jump Over
40 Synchro Toes to Bar / Sit Up
30 Deadlift 100/70 Kg o D-Ball Deadlift

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GPP

MONDAY

STRENGTH
12 minute EMOM
Min 1: 2-6 Strict Pull Up
Min 2: 30-45 sec Front Leaning Rest
Min 3: Rest

+
50 Kb Pull Over

METCON
20 minute AMRAP – T2
9 Burpee
15 American Swing 24/16 Kg
18-14 calorías o 16 Reverse Lunges

—

TUESDAY

STRENGTH
12-10-8-6 Dual Rack Kb Squat, 30×1 tempo
*8-12 Banded Hamstring Curl after each set

METCON
For Time
120 Reverse Lunges
100 cals
80 Hands Off Push Ups into Beast Load
*cap time 19 min

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WEDNESDAY

STRENGTH
Every 2 min x 5
6-8 Strict Press
+
3 x 10 Lateral + Frontal Raise, rest 90 sec

METCON
In 12 min – Ladder of 3
6 D-Ball Clean 50-40 kg
6 D-Ball Squat
*9 V-Ups after each set

—

THURSDAY

STRENGTH
Juego!

METCON
Every 3 min x 36 min alternating
A. 500 mt Row
B. 35 Devil Slam Ball (no push ups)
C. 500 mt Run o Erg
D. 40-50 Ring Row

—

FRIDAY

STRENGTH
9 min Volume Accumulation
10-12 Chest Fly
10-12 Plank to Push Ups

9 min Volume Accumulation
8-10 Single Leg Glute Bridge
10-15 Lying Glute Kick

METCON
4 min On 1 min Off x 3
10 Dumbbell Push Press 20/15 kg
10 Box Jump
20 Double Unders after each set