CROSSFIT

—

MONDAY

STRENGTH
Every 2 min x 5
1 Power Clean 3 Jerk T&G*
*focus on Cycling and Speed

METCON
3 Porcellini
For Time In T-3
150 Cal Row
150 Shoulders To Overhead 50/35
150 Cal Row
*cap time 25

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TUESDAY

STRENGTH
In 20 min Build
A. 5 Heavy Reps of Back Squat
B. 3 Weighted Pull Ups

METCON
JOOER!
9 min Amrap
5 Rounds
12 Front Squat (50/35)
12 Chest to Bar
Amrap Double Unders

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WEDNESDAY

STRENGTH
15 min Volume Accumulation, alternating with a partner
8 Single Arm Dumbbell Row x side
8 Single Leg RDL x side
10 Reverse Sit Up

METCON
For Quality
21 – 18 – 15 – 12 – 9 – 6 – 3
American Swing 24/16
42 – 36 – 30 – 24 – 18 – 12 – 6
Walking Lunges
21 – 18 – 15 – 12 – 9 – 6 – 3
Cals erg
*cap time 21 min

—

THURSDAY

STRENGTH
5 x 2 Low Hang Power Snatch
5 x 1 Power Snatch 1 Hang Snatch

METCON
Power Intervals – Every 2 min x 5
10/12 alt Dumbbell Power Snatch
15/20 Wall Ball

—

FRIDAY

STRENGTH
10 min Volume Accumulation
30 mt D-Ball Carry
10 Strict Hanging Knee

METCON
30 minute AMRAP
Atleta A:
300/250 mt Erg

Atleta B:
3 Rounds
3 D-Ball Clean 50/40
9 Kipping toes to Bar
*score: total mt

—

SATURDAY

METCON
Partner Workout
2 Rounds For Time
75 Sit Up
Row 750m*
75 Wallball (20/14)
Row 750m*
75 Dumbbell Snatch (22/15)
*Partner must hold a plank position whilst the other one is rowing, if they break they must alternate

---

GPP

—

MONDAY

STRENGTH
4 sets
8/10 Seated Shoulder Press
16 Reverse Lunges 8/8
+
8 min Emom
Min 1: 10 Loaded Beast Push Ups, perfect form
Min 2: 40 sec Goblet Squat*

METCON
5 Rounds for Time
15 American Swing 24/16
15 Hands Off Push Ups
18/15 Cals
*14 min cap time

—

TUESDAY

STRENGTH
5 sets
Max Banded Pull Ups, 2 sec pause at top*
10 Single Leg Hip Thrust x side
*minimum 8 máximo 12 reps

METCON
20 min Amrap 4 min On 1 min Off
5 D Ball Clean
10 Sprinter Mountain Climbers
15 Air Squat

—

WEDNESDAY (JUST ITALIA)

STRENGTH
5 sets
6-8 Dual Kb Deadlift
10-12 Kb Crush Grip Floor Press
*rest 90 sec

METCON
2 min On 1 min Off x 5
3 Burpees
9/6 Cal Bike
12 Kb Sumo Deadlift High Pull 24/16

—

THURSDAY

STRENGTH
3/4 sets
6 Heavy Bulgarian Squat x side
20 Russian Twist
+
3/4 sets
8/10 Dumbbell Bench Press, 30X1
10 Tall Kneeling Slam Ball

METCON
12/14 min Emom
Min 1: 16 cals Row
Min 2: 12 Devil Slam Ball

—

FRIDAY

PUMP
3/4 sets
10 Curl + Max time hold at top position
15 Banded o Dumbbell Hamstring Curl
+
3/4 sets
12 Bend Over Lateral Raise
10 Goblet of Front Rack Tall Kneeling to Standing

METCON
15 min Amrap
15 Box Jump Step Down
10 Dual Dumbbell G2O o Plate
5 Burpee to Plate o Over the Dumbbell

—

SATURDAY

METCON
Partner Workout
2 Rounds For Time
75 Sit Up
Row 750m*
75 Wallball (20/14)
Row 750m*
75 Dumbbell Snatch (22/15)
*Partner must hold a plank position whilst the other one is rowing, if they break they must alternate