CROSSFIT

---

MONDAY

STRENGTH
3 x 6/12 Nordic Curl
5 x 3 Box Squat
*build to a heavy set of three for the day

METCON
TE MUDASTE T2B
For Time
Buy In: 35 T2B
5 Rounds
12 Dumbbell Front Squat 22.5/15 kg
4 Wall Climb
*12 min cap time, Open Standards

---

TUESDAY

STRENGTH
Hang Power Snatch
5 3 3 3 2 2 2
*rest 2 min between

METCON
8 minute EMOM
Min 1: 35 sec Bike for mt
Min 2: 35 sec Power Snatch* (40/25)

8 minute EMOM
Min 1: 40 sec Bike for mt
Min 2: 40 sec Sumo DLHP

---

WEDNESDAY

STRENGTH
Strict Pull Ups Re-Test

METCON
For Time
Every 9 minutes for 36 minutes
20 Kettlebell Swings 24/16 kg
20 Pull Ups
20 cals (any machine
20 Hands Off Push Ups
20 T2B
20 Down & Up

---

THURSDAY

STRENGTH
Buns (Culo)
Every 4 min x 3
10 Toes Elevated Romanian Deadlift, 30×1 tempo
10 Banded Glute Bridge + Abduction
40 sec Hollow Body Hold

Guns (brazos)
Every 4 min x 3
12-16 Empty BB Curl
10-15 DB Tate Press
30 sec Prone Scap Angels

METCON
For Time (T-2)
200 Calorie ERG
*other partner works through
D-Ball Over the Shoulder 0-100
Box Step-ups 100-200

---

FRIDAY

STRENGTH
Every 2 min x 7
1 Power Clean
1 Hang Power Clean
1 Hang Cluster

METCON
10 Rounds for time
7 Wall Ball 9/6 kg
3 Clean and Jerk 60/43 kg

---

SATURDAY

STRENGTH
15′ for Quality (Bodyweight)
6-8 Wall Slide
12-15 Banded Pull Apart
+
8/8 Cossack Squat
12 Spanish Squat

METCON
2 Rounds
15 Devil Press into Reverse Lunges 1/1
500m Run
600/500m Row
30/24 cal Bike

---

HYBRID

---

MONDAY

STRENGTH
Dumbbell Incline Bench Press 4 x 10

PUMP
3 Super Set
12 French Press
16 Goblet Reverse Lunges

ENDURANCE
16 min alteranting A/B
A: 4 min Erg
1’ @ RPE 8-9 (Hard)
1’ @ RPE 5-6 (Recovery)

B: 4’ AMRAP – Ladder by 2s
Single Arm Dumbbell Push Press
Reverse Lunges (x side)

---

TUESDAY

STRENGTH
Barbell Romanian Deadlift 4 x 6

PUMP
4 x 10 Feet Elevated Ring Row

ENDURANCE
Every 90 sec x 15 min alternating A/B
A. 20/16/12* cals
B. 20 American Swing 10 Push Ups to Opposite Foot
*segun nivel

---

WEDNESDAY

STRENGTH
Dual KB Front Squat 4 x 10

PUMP
4 sets
5 Medball Pike Up
10 Goblet Tall Kneeling to Standing

ENDURANCE
For Time T-2
50 Step Up
75 cals
100 Wall Ball, 10/15 each
cap time 14 min

---

THURSDAY

STRENGTH
Single Arm Dumbbell Row 3 x 8 x side

PUMP
3 sets
12 Bent Over Delt Raiser
12 Hummer Curl

ENDURANCE
20 min Amrap
Min 1: 12 Dumbbell Snatch
Min 2: 12 Box Jump
Min 3/4: max metros erg RPE 7
Min 5: rest

---

FRIDAY

STRENGTH
4 set
10 Single Leg Deficit Hip Thrust

PUMP
4 sets
Max Hanging Knee Raise
10 Partner Sit Up

ENDURANCE
For Time T-2
10-1 Burpees Broad Jump
into
1-10 cals
relay style
cap time 15 min

---

SÁBADO

STRENGTH
5 x 5 Narrow Grip Chin Ups

PUMP
20 min Emom
Min 1: 8/10 Dumbbell Floor Press
Min 2: 40 sec Max Push Ups Shulder Tap
Min 3: rest
Min 4: 10/12 Sumo Squat Pulse
Min 5: 40 sec Weighted Wall Sit

ENDURANCE
16 min
1 min On 1 min Off
Erg
Shuttle Run