#workoutclub
Workouts of the week 07.05 / 12.06
CROSSFIT
MONDAY
Box Squat 5 x 5
12 Romanian Deadlift after the last 3 sets
For Time
I DON’T CARE
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap
—
TUESDAY
Muscle Snatch (3 3) 3 3 3
In the first 2 set add 1 Lift Off before the set
+
3 x 1 Lift Off + 3 Power Snatch
*reset every rep
+
5 Rounds – 15 min
90 sec On 90 sec Off
6 Hang Snatch
AMRAP cal Bike
—
WEDNESDAY
Strict Pull Ups Test
Strength Protocol Day 1
Every 7 minutes for 21 minutes
500m Row
24 Hand Release Push-ups
200m Run
12 Dumbbell Renegade Rows (22/15/hand)
—
THURSDAY
3 sets
10 Barbell Hip Thrust
10 Partner Leg Push Down
+
7 min Volume Accumulation
10-12 Bench Reverse Hypers
30-40 sec side Plank each side
AMRAP 15 min For Quality
12 Toes to Bar
16 Dumbbell/Kb Box Step-Overs (22/15)
32 Double Unders
—
FRIDAY
Every 2 minute x 6
1 Power Clean 1 Hang Squat Clean 1 Jerk
Climb up every set
For Time
10 – 8 – 6 – 4 – 2
Clean and Jerk 70/50
30 Air Squat
15 Sit Up
—
SATURDAY
In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Kettlebell Swings
-into-
2 rounds of
45/30 Calorie Row
45 Box Jump-step down
-into-
3 rounds of
30/20 Calorie Row
30 Wallball
*35 min cap
.
GPP
MONDAY
5 sets
10 Double Kettlebell Front Squats
10-12 Alternating Bent Over Row
10 Side Bend each
For Time
30 Burpees
60 American Swing
30 Burpees
60 Reverse Lunges
—
TUESDAY
16 minute EMOM
1 – 10 Seated Arnold Press
2 – 30-sec Tall Plank Db Drag
3 – 30-45-sec Banded Glute Bridge
4 – Rest
AMRAP 15
12 Dumbbell Snatch, alt
9 Box Jump Over
200 mt Run
—
WEDNESDAY
5 sets
5 Strict Pull Ups
30 sec Hollow Hold after each set
5 Rounds
50-30 Double / Single Unders
15 Hands Off Push-ups
12 Deck Squats
rest 30 sec between
*cap time 15
3 set
10 Super Man PVC Press Behind the Neck
Max Banded Pull Apart
rest 30-40 sec
—
THURSDAY
Hip Thrust 3 x 10
Partner Abs
+
7 min Volume Accumulation
10-12 Bench Reverse Hypers
30-40 sec side Plank each side
4 sets
2 min Row/Bike
2 min AMRAP*
1 min rest
*Db Deadlift Sprinter BPNPU Broad Jump 3, 6, 9…etc
—
FRIDAY
Every 2 minute x 6
1 Power Clean 1 Hang Squat Clean 1 Jerk
Climb up every set
SEXY BITCH
For Time
10 – 8 – 6 – 4 – 2
Db Hang Power Clean and Jerk
30 Air Squat
15 Sit Up
Workouts of the week 31.05 / 05.06
CROSSFIT
MONDAY
5 set
2 Snatch Lift Off + 1 Snatch Grip Deadlift
+
14 minute EMOM
1 – 35 sec max Power Snatch 35/25
2 – 35 sec Bike
*aim for a consistent number using a technique you can sustain in a workout
—
TUESDAY
5 sets
10-12 Db Bench Glute Bridge o Glute Bridge Floor Press
AMRAP Australian Pull Ups
10-15 Roll Out
+
For Quality T-2
10 Rounds of Heavy Dumbbell DT
1 Round each
10 Partner Push Ups + Clap after each set (1+1)
—
WEDNESDAY
3 sets
10 Back Rack Reverse Lunges (5/5)
5 Broad Jump after each Set
+
VOGUE 1990
AMRAP 25
22 Wall Ball
22 Box Jump
400 mt Run
—
THURSDAY
Find 1 Heavy rep of this Complex
1 Clean 1 Push Jerk 1 Split Jerk
*cap time 12 min
+
S&M
For Time
10-1
Power Clean 60/40
15 Double Unders after each set
cap time 12
—
FRIDAY
EMOM 15
. 1-3 Rope Climb
. 10-12 Rolling Pistols
. 10-12 Vups
. Rest
MI NOVIO ES UN ZOMBI
For Time
10 Rounds for Time
10 No Push Ups Burpees Broad Jump*
5 Toes to Bar
*150/100 cm
**cap time 22 min
—
SATURDAY
??
.
GPP
MONDAY
4 sets
8 Dual Kb Sumo Deadlift, tempo 30×1
10 Goblet Loaded Cossack Squat
10 Single to Double Superman
+
Team Wod
AMRAP 16
Atleta 1: 18 Sumo Deadlift High Pull
Atleta 2: 12-10 Cal Row
Score: Rounds / Reps
—
TUESDAY
3-4 sets
10-12 Bells Glute Bridge Floor Press
AMRAP Ring Row
30-45 sec of Hollow Body Hold
+
5 Rounds 3 min on 1 min Off
12 Box Jump Step Down
9 Sit Up
6 Deficit Push Ups / Push Ups / Kneeling PU
—
WEDNESDAY
10 min For Quality
4-6 Strict Knee to Elbow o Leg Raise
20 sec Side Plank
10 Tall Plank Shoulder Tap
AMRAP 25
22 American Swing
22 Sprinter Mountain Climbers
400 mt Row
—
THURSDAY
4-5 sets
6-8 Seated Strict Press 20×1 tempo
16 (8/8) Suitcase Reverse Lunges
Russian Twist
+
Accessory
+
For Time
20 – 2
Single Arm Hang Clean and Jerk
15 Air Squat after each set
*14 min cap time
—
FRIDAY
. 1-3 Strict Pull Ups
. 15-20 sec L Sit Hold
. 12 Vups – Tuck Up Sit Up
. Rest
+
For Time
10 Rounds for Time
10 No Push Ups Burpees Broad Jump*
5 Tuck Up Sit Up
*150/100 cm
**cap time 22 min
Workouts of the week 24.05 / 29.05
CROSSFIT
MONDAY
For Time T2
100 T2B/hang leg raises sincro*
4 K Row
tc.20
—
TUESDAY
Every 2 min x 5, build an heavy set
8 Front Lunges
30 Mountain Climbers
+
3 SETS CONTINUOS:
20/20 Monster Walks (hacia atrás y delante)
8/8 Jump Split Squats
20 Flutter Kicks
+
AMRAP 14
6 DB Step Ups Right @22´5/15
20 DU
6 DB step up left
20 DU
100m sprint o Shuttle Run
—
WEDNESDAY
Every 2 min x 5
2 Slow Snatch DL + 3 Hang Power Snatch*
*2 sec pause in Catch
+
Every 3 min x 4
1 Turkish Get Up, alternating arm each Round
8 Kb Chinese Rows
6/6 Crossover Glute Bridge
+
EMOM 10
8 American Swing @32/20
M1: max box jump
M2: burpees to target
—
THURSDAY
Every 2/3 min x 4
12 Back Squats @60% 1RM Clean*
30 sec Bottom of the Squat Banded Rows
*3 sec pause in the 3,7,11 rep
+
14 Rounds For Time t2
AT1: 7-10 Pull Ups
AT2: 200-300m Assault/150-200 row
—
FRIDAY
EMOM 12
M1: 6 Power Clean & Jerk @60% 1RM Jerk + max Box Jump Over
M2: rest
+
AMRAP 8
12 DL @70/50
9 Kb Clean @24/16
6 HSPU
—
SATURDAY
??
.
GPP
MONDAY
10/12 min Volume Accumulation
8 Dual Kb Sumo DL
12 Kb Supine Horn Row
20 sec Side Plank each
+
AMRAP 20
AT1: 40m Dual Kb Farmer Walk
AT2: 10 V Ups, max Burpees
—
TUESDAY
WORKOUT 25.05.21
EMOM 12
M1: 4-8 Dual Kb Squat Clean
M2: 14 Cossack Squats
M3: 20-30 Wall Sit Calf Raises Goblet Loaded
+
6 min Volume Accumulation
5 Vertical Jumps (for quality)
8 Plank Drags
12 Curtsy Squat to High Knee
+
12 Rounds for Time
20 Sprinter Mountain Climbers
4 Broad Jumps
6 Front Rack Kb Lunges
tc 14
—
WEDNESDAY
WORKOUT
Every 2 min x 5
3 dual DB Push press + 3 push jerk
12 Mb Pike Ups o Tuck Ups
+
Accessory
+
EMOM 10
M1: 20 DB snatch
M2: 12-16 cal Row
—
THURSDAY
12 min Volume Accumulation
8/8 Db Suitcase Bulgarian Squats
10 Kneeling Sissy Squats
12 Hollow Rocks
14 Glute Kickbacks
+
AMRAP 17
15 Sit Ups
200m run
16 DB Step Ups
21 DU o 50 Singles
—
FRIDAY
EMOM 12
M1: 6-10 Ring Dips / ring dips feet on floor / bench dips
M2: 15 Banded Rows
M3: 40 Russian Twist
+
4 SETS
8/8 Banded Archer Pulls
8/8 Single Leg Romanian DL + Row
20-30 sec Ring Plank
+
For Time
21-15-9
Dual DB sumo DL
Push Ups
*30 Down & Up betwen
Workouts of the week 17.05 / 22.05
CROSSFIT
MONDAY
EMOM 12
50 sec Work 10 sec Rest
M1: 6 Power Clean & Jerk @50% 1RM Jerk*+ max Bar Facing Burpees
M2: rest
+
EMOM 18
M1: 1 Round Light Macho Man*
M2: 18/14 cal Row
*3 Power Cleans, 3 Front Squats, 3 Jerks
—
TUESDAY
Every 3 min x 4
6 Broad Jumps
8 Sit Ups to Stand
24 Mountain Climbers
36 Plate Russian Twist
+
AMRAP 24
200m Run
6 Over the Wall
40m Single arm Front Rack Db Carry
—
WEDNESDAY
Every 3 min x 4
9 Back Squats @50% 1RM Squat Clean
10 Lying Banded Lat Pull Downs
7-10 Scapular Pull Ups / Weighted
*3 sec pause in the Bottom position of the reps 3,6,9
+
6 Rounds For Time
12 Back Rack Reverse Lunges @60/40
12 Pull Ups
tc.10´
—
THURSDAY
EMOM 10
M1: 6 Power Snatch @40/25 t&g + max HSPU
M2: rest
+
Every 3:30 x 4
2 Rounds
50 DU o máx intents in 50 sec
10 Single Arm Devil Press @22´5/15
—
FRIDAY
AMRAP 18 T2
AT1: 300-500m Assault
AT2: Max T2B
6 Rope Climbs
+
Every 3 min x 3-4
12 Barbell Bicep Curls
12 Seated Pike Leg Lifts
12 Kneeling Sissy Squats
12 Seated Straddle Leg Lifts
—
SATURDAY
TEAM 2 40´tc
0-10 1 Heavy set
1 Clean Pull + 2 Hang Squat Clean
Directly into
10 Rounds relay style
1 Front Squat
6 Box Jump Over
12 Sit Ups
Directly into
8 Rounds relay style
10 DL
200m run
Directly into
Max Hang Power Clean
.
GPP
MONDAY
Every 3 min x 4
5 Dual DB Cluster
8 Burpees over the DB
10 t2 Dumbbell
+
4 min Volume Accumulation
6 DB front raises (1 x los 2 bolos)
6 Vertical Jumps
6 Vups
+
EMOM 16
M1: Db Macho Man*
M2: 50 sec Max DU
*3 Power Clean, 3 Front Squats, 3 Jerks
—
TUESDAY
Every 2 min x 5
10 Mb Tuck Ups
16 Mb Mountain Climbers (manos encima)
26 Mb Russian Twist
+
AMRAP 24 t2-3
AT1: 400-600 assault bike
AT2: 26 Kb Halos, max Turkish Sit Ups
—
WEDNESDAY
12 min Volume Accumulation
40 sec Goblet Loaded Wall Sit
12 Goblet Squats
12 Kb Rows
+
3 setf For Quality
20 Superman Rocks
15 Front Loaded Kb Good Morning
+
6 Rounds For Time
14 Kb Front Rack Reverse Lunges Synchro
10-14 cal Row each
cap time 13
—
THURSDAY
EMOM 10
M1: 45 sec American Kb Swing
M2: 45 sec Push Ups/Knee Push Ups
+
3 sets
8/8 Single Leg Kb Romanian DL
20 Kb L Crunches
+
Every 3:30 x 4
200m Run
20 Kb Snatch 10/10
—
FRIDAY
Every 2:30 x 4
12 Single Db Bicep Curls*
10/10 DB Suitcase Split Squats
12 Seated Pike Leg Lifts
+
EMOM 6
M1: 10 Scapular Pull Ups**
M2: 8-10 Bulgarian Squats each
M3: Bench Tucks
+
AMRAP 18
3-5 Strict Pull Ups/Banded Pull Ups, 8 Ring Rows
8 Tuck Sit Ups/ VUps
12 Step Ups
30m Dual DB/Kb Farmer Walk
Workouts of the week 10.05 / 15.05
CROSSFIT
MONDAY
Every 2:30 x 4
20 sec Weighted Lateral Plank each
8/8 Goblet Warrior Lunges Db
+
AMRAP 24
50 Du
12 Box Jumps
50 Sit Ups
12 Dual DB Front Lunges @22´5/15
800m Run every 6 min
—
TUESDAY
EMOM 12
M1: 1-3 Ring Muscle Ups estrictos
M2: 5/5 DB Bench Press t21x1
M3: 40 sec Plank March
+
5 x 3 min Window T2
25 sec max cal Assault each
20m Dual Kb Heavy Farmer Walk each
12-18 Burpees Syncro
—
WEDNESDAY
1 RM Squat Clean
+
For Time
35 Squat Clean* @50% of today RM
—
THURSDAY
12 min Volume Accumulation
8 Glute Bridge March
10 Forward Kick Through
12 Kb Plank Drag
20 Kb Hip Halos
+
AMRAP 12
1K Row for Time
directly into
Max Rounds of
4 T2B / Hang Leg Raises
8 Tuck Up Sit Ups
12 Russian Kb Swing
—
FRIDAY
1 RM Split Jerk, from rack
+
EMOM 7
7 Wall Balls, 6 Db Snatch, 5 Hand Release Push Ups
—
SATURDAY
AMRAP 13 – T2
AT1: 6 Pull Ups, 8 Box Jump Over
AT2: Max Mb/Slam Ball Throw
rest 2
5 min to Find 1 RM of Weighted Strict Pull Ups o Max Reps of Ring Row
.
GPP
MONDAY
Every 3 min x 4
6/6 Kb Suitcase Bulgarian Squats
6/6 Kb Single Leg Romanian DL
20 Wall Sit Abductions
+
AMRAP 20
12 Tuck Ups Sit Ups
16 Russian Kb Swing
12 Front Rack Kb Lunges
2 x 600-800m Row*
*Group 1 @ minutes 4 y 11
*Group 2 @ minutes 8 y 15
—
TUESDAY
12 Volume Accumulation
6/6 Kb Glute Bridge Floor Press
6 Push Ups Feet Elevated
12 Deadbugs
+
4 x 3:30 Windows T2
AT1: 200m Run
AT2: max Down Up + Step Ups
—
WEDNESDAY
Every 2 min x 5
5 Dual Db Squat Clean
16 Db Russian Twist
+
3-4 sets
12 Kneeling Sissy Squats
12 Seated Leg Raises
+
For Time
21-15-9
Dual Db Front Squats
Sit Ups
Du o Su x 3 (63-45-27)
TC.8´
—
THURSDAY
EMOM 12
M1: 1-5 Strict Pull Ups
M2: 6/6 Db Curl to Press
M3: 16 Vups alternas
+
4 sets For Quality
10 Dual Db Chinese Rows
15 Bench Tucks
+
AMRAP 12
IN: 20-34 cals o 2´max cal bike
Directly into
11 Db Crunch
8 Hang DB Snatch
5 Box Jumps
—
FRIDAY
Every 3 min x 5
7/7 Suitcase Kb Cursit Squats
7 Sprawl to Squats
14 Lateral Leg Throws
+
3 sets
10 Beast to Lunge
8 Push up to Downdog
6 Pike Leg Lifts Over the Kb
+
EMOM 9
50 sec Work 10 sec Rest
5 Burpee Broad Jump to Plate
- max Plate Thrusters @15/10
Workouts of the week 03.05 / 08.05
CROSSFIT
MONDAY
12 min Volume Accumulation
Strict Ring Muscle Up
+
AMRAP 13
6 Burpee Box Jump
50 Double Unders
—
TUESDAY
Deadlift 5 Heavy Reps
+
Every 4:30 min x 4
400m Run
8-12 T2B
5 Deadlift @110-80
—
WEDNESDAY
Split Jerk find 2 Heavy reps
+
3 Rounds for Time
18 Wall Balls
6 HSPU
18 Kb Snatch 9/9 @20/12
tc 9
—
THURSDAY
15 min Volume Accumulation
15 Heavy DB Hip Thrust
10/10 Goblet Lateral Step Ups
30 Plate Russian Twist
+
E2MOM 8
30 sec Max Cal Assault
40m Heavy Farmer Walk (Kb/Db)
—
FRIDAY
Every 2 min x 5
2 Squat clean @90%
+
AMRAP 10
10 OHS @40/25
10 Box Jump Over
1 Rope Climb
—
SATURDAY
1 Round For Time Relay Style
15-18 cal row
15 2DB SUMO DL @22´5/15
100m sprint
Directly into
100-150 cal row
Directly into
1 mile run
.
GPP
MONDAY
Every 3 min x 4
6 Dual Db Arnold Press
7-9 Med Ball Push Ups
15 Bench Tucks
+
3 sets For Quality
6 Db Frontal Raises
12 Db Bent Rows (1 por los 2 bolos)
30 sec Hollow Hold /Tuck
+
AMRAP 13
10 Burpees Over the Db
200m Run
—
TUESDAY
Every 2 min x 5
8 Dual Kb Suitcase Deadlift
6/6 Half Turkish Get Ups*
+
4 For Quality
6/6 Banded Split Squats
8 Rower Tuck Ups
*Light Weight
+
5 Rounds 2:30 Work 30 sec Rest
30 sec Max Cal Row
40m Dual Kb Farmer Carry
Max Vups
—
WEDNESDAY
Every 2 min x 5
3 Db Push Press + 5 Db Push Jerk each
+
3 sets for Quality
5 Inchworm
6/6 Db single leg glute bridge
12 DB plank drags
+
3 ROUNDS for Time
7/7 Db Thrusters
14 Single Db Renegade Rows
7/7 Db Hang Snatch, no alt.
tc.9
—
THURSDAY
Every 3 min x 4
1 min Weighted Wall Sit
45 sec Weighted Forearm Plank
30 sec Broad Jumps Back Pedal
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: max DU
M2: max Vups
M3: max Box Jumps
—
FRIDAY
Every 2:30 x 5
5 Dual Db Hang Squat Clean, 2 sec pause in catch
3-5 Strict Pull ups
+
AMRAP 10
15 Sit Ups
15 Russian Kb Swing
A la voz del Coach 30 sec Max Effort en la Bike
Workouts of the week 26.04 / 01.05
CROSSFIT
MONDAY
Volume Accumulation 12 min
20m Dual Kb Front Rack Carry AHAP
20 Single Arm Kb Rack Bench tucks
20 Seated Pike Leg Lifts
+
EMOM 12
M1: 300-400m Assault
M2: max Kb Clean @24/16*
M3: rest
*1 arm each round
—
TUESDAY
Every 2 min x 5
3 Split Jerk behind the neck
+
6 Rounds For Time
12 Pull Ups
18 Single arm Devil Press @22´5/15
18 DB Suitcase Lunges
tc.18
—
WEDNESDAY
Running Drills
+
Every 4 min x 4
40 DU o 1 min máximos /100 SU
200m MB run
30 MB Russian Twist
+
Cash Out
—
THURSDAY
Every 2 min x 5
3 Squat Clean @80%
+
AMRAP 8
2 jumps over a wall (2 box)
3 T2B
3 DL
3 T2B
—
FRIDAY
Skill
Ring Muscle Up, focus on Turnover
+
For Time
50 Muscle Snatch @40/25*
40 Box Jump Overs
30 Muscle Snatch
—
SATURDAY
STAY OUT AND USE YOUR FITNESS, OR NOT!
GPP
MONDAY
12 min Volume Accumulation
6 Dual DB romanian DL
12 DB Hip Thrust
12 Hollow Rocks
+
Accessory
+
EMOM 12 min
40 sec Work 20 sec Rest
M1: Max DU
M2: DB Hang Power Clean alt.
—
TUESDAY
Every 2 min x 5
3 KB Strict Press
5 KB Push Jerk
+
Accessory
+
6 Rounds for Time
15 Burpees
18 Kb Lunges
12 Tuck Sit Ups
tc.15
—
WEDNESDAY
Every 3 min x 4
7 Dual DB front squat
1´ Wall Sit Banded Abductions
9 Squat Jump
+
Every 4 min x 4
Odd: 40 Mountain Climbers + 1 – 1´5k assault
Pairs: 40 Db L Crunches + 40 Db Front Squats
—
THURSDAY
15 min Volume Accumulation
6/6 Db Snatch
20m Single Arm Overhead Carry
6/6 Turkish Sit Ups unweighted
+
Accessory
+
AMRAP 8
16 Kb Russian Twist
12 AKb Swing
4 Broad Jumps
—
FRIDAY
Every 2:30 min x 5
6/6 DB Floor Press
12 Reverse Lunge to High Knee
18 Vups alt.
+
For Time
800m run
Directly into 4 rounds (T2)
AT1: 20 cal Row
AT2: max Push Ups
tc 15´
Workouts of the week 19.04 / 24.04
CROSSFIT
MONDAY
Every 2 min x 5
1 Push Jerk + 3 Split Jerk
+
AMRAP 9 min
1 km Row (comparar con el 8 abril)
Max Rounds
10 Db Snatch @22´5/15
7-10 Hand Release Push Ups
—
TUESDAY
EMOM 14 – 40/20 W/R
M1: Max Du
M2: Max T2B
+
EVERY 3´ X4 SETS:
16 Renegade Rows
16 Seated Leg Raises
16 Banded Lat Pull Downs
+
Tabata
. Db Russian Twist
. Db L Crunch
—
WEDNESDAY
Every 2 min x 5
5 Squat Clean @70% T&G
+
4 Rounds for Time
20 Dual Kb DL/Single Kb DL
30 Single Kb Step Ups
500m Run
tc.18
—
THURSDAY
Every 2:30 min x 5
3-8 Ring Pull Ups
5-7 Russian Push Ups
+
AMRAP
15 x 20 sec Work 10 sec Rest (7´30 total)
Int.1: max Pull Ups
Int.2: max Wall Balls
Int.3: max Db OH Lunges @22´5/15
—
FRIDAY
Assault Bike
5 40 sec max cal
*rest 2 min between
+
AMRAP 15
15 Sit Ups
15 Russian Swing @24/16
18 Single Leg V Ups alt.
18 Kb Clean
—
SATURDAY
For Time
18-15-12
Atleta 1: Dual Db Push Press
Atleta 2: T2B
20 mt Farmer Carry after each Round
+
For Time
2 K Row*
100 DU**
tc.10´
+
Adaptation
1´5k
50 DU o 200 SU
GPP
MONDAY
Every 3 min x 5 sets
4/4 kb Glute Bridge Floor Press
5-10 Diamond Push Ups
15 Superman Rocks
+
Core
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: Ring row
M2: Burpees
M3: Kb L Crunches
—
TUESDAY
Every 3 min x 5
1´max cal assault
2´ rest
+
AMRAP 8
19 Russian Kettlebell Swing
9 Box Jumps Step Down
—
WEDNESDAY
Every 2 min x 5 sets
10-12 Db Squat Clean
10 MB Warrior Lunges
8 Mb Pike Up
+
5 ROUNDS FOR TIME 20´TC
200m run
60 air squats*
40 sit ups
*10 reps less in every round
—
THURSDAY
EMOM 12
M1: 1-6 strict pull ups/negative pull ups
M2: 7/7 kb chinese rows
M3: 20-30 flutter kicks
+
AMRAP 13
20 DU/50 SU
5/5 Kb Push Press
20m Single Arm Oh Walk
—
FRIDAY
Every 4 min x 3
1 min Wall Sit
20 Wall Sit Calf Raises
14 Seated Leg Raises
+
For Time – T2
15-12-9-6 Cal Row
8 Dual DB Down & Up after each set
Workouts of the week 12.04 / 19.04
CROSSFIT
MONDAY
Gymnastics Strength
Every 3 min x 4
. 3-7 Seated Strict Ring Pull Ups
. 3-7 Strict Ring Dips
. 30 Wall Sit Calf Raises
+
Benchmark – Annie
50-40-30-30-20-10
. DU
. Sit ups
Time cap 10
—
TUESDAY
Weightlifting
. 3 RM Squat Clean, no T&G
+
Metcon
14´AMRAP
. 16 kb front squats @24/16
. 16 suitcase kb step up
. 32 russian kb swing
—
WEDNESDAY
Strength
Every 3 min x 4
. 6 Hip Thrust
. 20 Frog Pump
. 10 WT Scapular Pull Ups
+
Metcon
21´EMOM
M1: 7-12 t2b
M2: max mt Bike
M3: rest
—
THURSDAY
Weightlifting Skill
Every 2 min x 5
. 1 Push Press + 3 Split Jerk
+
For Time
10-20-30
. Hang Power Snatch @40/25
. 400m Run después de cada set
Time Cap 13
—
FRIDAY
Metcon
6 Rounds – 3:30 Work 1 min Rest
. 35 burpees
. 14 pistols on box
. max Tuck Sit Ups
—
SATURDAY
Strongman Saturday
. 2Kb Sumo DL
. 20m Farmer Carry
. 20m Front Rack Carry
+
3 SETS:
. 20 donkey kicks (banded si es posible)
. 20m duck walk
+
AMRAP 10 – T2
AT1: 5/5 KB Power Clean, 8 Slamball/MB Lateral Throw
AT2: Max DU
GPP
MONDAY
Upper Body
Every 3 min x 5
6/6 DB Floor Press T21x1
12 Box Dips (velocidad)
40″ Plank
+
Metcon
12´AMRAP
5-10 Push Ups
15 American Kb Swing
200 mt run
—
TUESDAY
Lower Body
Every 2 min x 5
3 Single arm Db DL + 5 Hang Squat Clean*
*1 complex con cada brazo
+
Metcon
For Time – T2
AT1: 50-40-30-20-10 sit ups
AT2: max cal row
—
WEDNESDAY
Upper Body
Every 3 min x 5
6/6 Seated Bb Strict Press
12 Seated Banded Face Pulls
18 Deadbugs
+
Metcon
EMOM 20 – 40/20 W/R
M1: max DU o práctica
M2: KbSuitcase Step Ups
M3: Kb Snatch o Sumo High Pull
M4: Box Jump Step Down
—
THURSDAY
Lower Body
Every 4 min x 3
1´max cal assault
1´wall sit
1´max lunges
+
Metcon
7´AMRAP:
max Burpee 2 Jumps over the Db
—
FRIDAY
Upper Body
EMOM 12
M1: 1-5 Strict Pull Ups o Banded Pull Ups/ring rows
M2: 15 Seated Banded Rows
M3: 30 Mountain Climbers
+
Metcon
8 Rounds For Time
8 Tuck Sit Ups
8 DB Power Clean alternas
30m Single Arm Farmer Walk AHAP
. Time Cap 15
Workouts of the week 05.04 / 10.04
CROSSFIT
MONDAY
Strength
Hang Squat Clean
5 x 3
+
4 Rounds 4 min Window
. 15-20 cal Assault
. 6 Front Squats*
. 12-15 t2b
*@ 70% of 3 Heavy Reps of Today
—
TUESDAY
Strength
Every 2 min x 5
. 10-20 sec Ring Hold Support
. 3-10 Ring Dips
+
Accessory
3 sets:
. 10 Db Floor Press t31x1
. 20″ Weighted Hollow Hold
+
For Time
. 32 Power Man Maker @ 22.5-15
*cap time 12
—
WEDNESDAY
Running Drills
EMOM 12 min – 45 work 15 rest
M1: Banded Run
M2: Goblet Big Reverse Lunge + Step Up + High Knee
+
Metcon
EMOM 20 min
M1: 45″ max DU
M2: 45″ max Sit Ups
M3: 45″ max Sprinter Mountain Climbers
M4: 45″ max Reverse Lunges
—
THURSDAY
Strength
Every 2 min x 5
Set 1: Max unbroken strict Pull Ups
Set 2-3-4-5: 70% of set 1
+
4 sets
. 6 Sumo DL
. 8 Plank Walkouts
+
In 10 min
. 800m row
AMRAP
. 8 Sumo DL@60-70% peso de arriba
. 12 Down & Up
—
FRIDAY
Strength
5 x 4 Split Jerk*
*2 sec in Catch Position
+
For Time
6 Rounds
. 20 box jumps
. 16 HSPU o pike push ups
*tc.14´
—
SATURDAY
HERO WOD
PK
AMRAP 24
. 10 back squats @60/40
. 10 DL @80/50
. 400m sprint
2 min rest between Rounds
GPP
MONDAY
Lower Body
Every 2 min x 5
. 4 Dual DB sumo DL
. 5 Dual DB front squats
. 6 Dual DB suitcase lunges
+
4 Rounds 4 min Window
. 20 V-ups
. 20 Mb Clean
. 200m run
—
TUESDAY
Upper Body
EMOM 9 min
M1: 6/6 Half Kneeling Landmine Press
M2: 6/6 Landmine Row
M3: Weighted Plank
+
Accessory
+
For Time
. 24 burpees over the bar
. 20 box jumps
. 18 burpees over the bar
. 20 box jumps
. 12 burpees over the bar
. 20 box jumps
*time cap 9
—
WEDNESDAY
Total Body
EMOM 12 min
M1: 3-5 Strict Pull Ups
M2: Kb Sumo Deadlift High Pull
M3: Superman Rocks
+
EMOM 20
M1: 45″ max m Row
M2: 45″ max DB Power Clean Alternas (AT2)
—
THURSDAY
Lower Body
5 sets
. 12/12 DB Suitcase Split Squats
. 30 sec Wall Sit Calf Raises
+
Core
+
AMRAP 10
. 20 DU-50 SU
. 10 sit ups
. 20 DU- 50 SU
. 10 Down & up
—
FRIDAY
Lower Body
5 sets
. 12/12 DB Suitcase Split Squats
. 30 sec Wall Sit Calf Raises
+
Core
+
AMRAP 10
. 20 DU-50 SU
. 10 sit ups
. 20 DU- 50 SU
. 10 Down & up