MONDAY

STRENGTH
Every 90 sec x 10
1 Hang Power Snatch + 1 Snatch *any style

METCON
¡Los Hombros Bien!
3 Rounds For Time
30 Power Snatch 45-30 kg
20 Sit Up
10 Strict Handstand Push Ups
1 min rest between
*14 min cap time

—

TUESDAY

STRENGTH
12 min Volume Accumulation
Max Strict Weighted Pull Ups
10/15 Box GHD Sit Ups o Sit Up Med Ball Throw
30 mt object Carry AHAP, any style

METCON
Cheese Run modified
Amrap 25 min – T2
Atleta : Row 300/250 mt
Atleta B: 12-15 Chest to Bar + Max D-Ball Over the Shoulder

—

WEDNESDAY

STRENGTH
Work on 3 Heavy Hang Squat Clean
*rest 2 min

METCON
12 min Amrap
30 Hang Squat Clean 70-50 kg
15-12-9-6
T2B
Burpees to target

—

THURSDAY

STRENGTH
Bar Muscle Up Review
Deadlift Warm Up

METCON
Napalm
2 Rounds for Time
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts 110/75 kg
40 Wall Ball Shots each 9/6 kg

—

FRIDAY

STRENGTH
Running Technique
Split Jerk Technique With Bar & Dumbbells

METCON
For Time – T2
50 Devil Split Complex* 22.5-15 kg
50 cals
50 Suitcase Reverse Lunges
50 Shuttle Run
*Renegade Row + Devil Split Jerk

—

SATURDAY

¡¡¡ SURPRISE !!!

---

GPP

MONDAY

STRENGTH
3 sets
6 Dual KB Rack Bulgarian Squat, 20×1 x side
10 Side Plank Raise each
+
5-6 min Volume Accumulation
20 Frog Pump
20 Bicycle Crunch

METCON
18 min Emom
Min 1: 200-150 mt Row
Min 2: 8-10 Burpees into Reverse Lunges
Min 3: 5 D-Ball Over the Shoulder

—

TUESDAY

STRENGTH
12-10-8-Max Dumbbell Bench Press
Max Banded Pull Down
*rest 90 sec
+
3 sets
10 Dumbbell Romanian Deadlift, 30×1 tempo

METCON
For Time
5-10-15-20-15-10-5
DB Push Press 22.5-15 kg
Box Jump Step Down 60-50 cm

—

WEDNESDAY

STRENGTH
3/4 Rounds
8-10 Bent Over Row
5-10 Hanging Knee Raise / Reverse Sit Up
+
3 sets
Max Hummer Curl
Max Banded Face Pull

METCON
4 Rounds
1 min Slam Ball
1 min Erg
1 min Single Arm Dumbbell Hang Clean, atl
1 min Erg

—

THURSDAY

STRENGTH
10-12 min Volume Accumulation
4-7 Strict Chin Ups C2B
5-10 Medball-Row Pike Up
*minimo 3 rounds, max 5

METCON
Napalm GPP edition
4 Rounds for Time
10 Jumping Chest to Bar Pull Ups
20 Burpees
30 American Swing 24/16
40 Air Squat
*20 min cap time

FRIDAY

STRENGTH
4 sets
8 Shulder Press
12 Lateral Raise o Chines Raise

4 sets
12 Narrow Squat, heels elevated
12 Leg Extension
*rest 90 sec

METCON
15 min Amrap 45 sec On 15 sec Off
10 Tall Kneeling to Standing
12 Side Kick
10 Devil Slam Ball
12 cals