h

Workouts of the week 20.05 / 26.05

17/05

MONDAY

STRENGTH
Dumbbell Bench Press
12-10-8-max
10 Diamond Push Up
Max Banded Triceps Extension
*rest 2 min between

METCON
20-18 min Amrap For Quality T-2
21-15-9 American Swing
18-15-12 cals
12-10-8 No Push Ups Renegade Row
Atleta A 21 American Swing, Atleta B 21 American Swing, Atleta A 15 AS… etc
Si el team acaba todas las reps vuelve a empezar

TUESDAY

STRENGTH
4 sets
12 Bulgarian Squat
10-12 Toes elevated Romanian Deadlift

METCON
I DON’T CARE
For Time
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap

WEDNESDAY

STRENGTH
Test + Pull Strength Protocol Day 1

METCON
Every 10 minutes x 3
500m Row
24 Wall Ball
40 Double Unders
21-15-12 C2B
6-3-1 Wall Walks

THURSDAY

STRENGTH
3×3 Snatch Lift-off + High Pull
4×3 Tall Muscle Snatch

METCON
5 Rounds for Time
9 Hang Snatch 45/30 kg
9 Toes to Bar
*Emom 15 Double Unders

FRIDAY

STRENGTH
Every 2 minute x 6
Bear Complex
Climbing every set

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Cluster 60/40
Bar Muscle Up

SATURDAY

METCON
1 mile Run
100 Pull Ups
200 Push Ups
300 Squat
1 mile Run


GPP

TUESDAY

STRENGTH
4 sets
6-8 Bulgarian SPlit Squat
4-5 Broad Jump for Mt
6 SPlit Stance Lateral Slam Ball (medball)
*rest 2 min

METCON
For Time
30 D-Ball Deadlift
30 D-Ball Facing Burpees
30 D-Ball Clean
30 BD-Ball Facing Burpees
30 D-Ball Squat
12 min cap time

WEDNESDAY

STRENGTH
3/4 sets
8-10 Seated Arnold Press
10-12 Bent over Dumbbell Row
+
3 sets
10 Lateral Raise
10 Tall Plank DB Drag

METCON
AMRAP 15
150 mt erg o 200 mt run
12 Dumbbell Snatch, alt
9 Box Jump Over

THURSDAY

STRENGTH
4 sets
10 Hip Thrust
10 GHD Sit Up
+
3 sets
10-15 Bench Reverse Hypers
10-15 Weighted Crunch
*rest 1 min

METCON
4 sets
Min 1-2: Erg
Min 3-4-5 Amrap*
*3 Slam Ball AHAP 6 V-Ups Ups 9/7 cals

FRIDAY

STRENGTH
6 sets
4 Weighted Chin Ups o 6 x 6 Chin ups
30 sec Hollow Hold o Tuck Hollow
+
3 x 15-10 Hummer Curl, 2 sec pause at top

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Devil Press
30 Air Squat
15 Sit Up
*cap time 15 min

Workouts of the week 13.05 / 19.05

09/05

MONDAY

STRENGTH
Close Grip bench Press 7-7-5-5

5 Rounds For Time
10 Burpees Pull Ups
20 Weighted Lunges, 1 DB 22.5-15 kg
30 Sit Ups
250 mt Run o erg
30 sec rest
*20 min cap time

TUESDAY

STRENGTH
4 sets
4 Back Squat
10-12 Dumbbell Romanian Deadlift

METCON
12 min Amrap
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Wall Bal

WEDNESDAY

STRENGTH
4 x Hang Muscle Snatch + Snatch Balance
4 x 2 Snatch Lift-off + 2 Pull

METCON
Every 4 min x 4
15 Burpees
12 T2B
9 Hang Power Snatch, weight by feel

THURSDAY

STRENGTH
Skill: Turkish Get Up – Bar Muscle Up

METCON
15 minute Amrap
45 Double Unders
12 Box Jump Over
6 Turkish Get-ups, alt
3 Bar Muscle Up

FRIDAY

STRENGTH
Skill: Handstand Push Ups

METCON
25 min Emom
Min 1: 5-max HSPU, kipping, strict o déficit
Min 2: 15-20 cals
Min 3: D-Ball Over the Shoulder
Min 4: 15-20 cals
Min 5: rest

SATURDAY

METCON
In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Slam Ball

-into-

2 rounds of
400m Run
45 Box Jump-step down

-into-

3 rounds of
20 Down Up
30 Wall Ball
*35 min cap


GPP

MONDAY

STRENGTH
4 sets
6-8 Strict Shoulder Press
8 Deficit Split Squat x side
*full rest between

METCON
4 Rounds
5 D-Ball Clean 50-40 kg
10 2 Hands Off Push UP Burpees
20 Reverse Lunges
1 min rest between

TUESDAY

STRENGTH
12/15 min Volume Accumulation
6/8 3 Point Row each x side
6/8 SLRDL x side
6/8 Strict Knee to Elbow o Leg Raise
*mínimo 3 sets

METCON
AMRAP 20
22 Slam Ball
22 Air Squat
22/18 Calorias erg (any)
22 Sit Up

WEDNESDAY

STRENGTH
4 sets
10-12 Bench Press + AMRAP Ring Row
*rest 2 min
+
3 sets
10 French Press x side
Max Crush Grip Curls

METCON
Every 2:30 x 6
12 Box Jump Over
9 Front Squat
6 Renegade Row

THURSDAY

STRENGTH
4 sets
8 Hip Thrust
15 Wall Sit Med Ball Squeeze
20 Seated Lateral Med Ball Pass 10/10
*rest 90 sec

METCON
15-18 min Emom
Min 1: 10 KB Clean Into R Lunges 5/5
Min 2: 15 calorie
Min 3: Max Shuttle Run o DU o SU

FRIDAY

STRENGTH
12 min Emom
Min 1: 3-5 Strict Chin Ups C2B, 2 sec pause at top
Min 2: 15-20 sec L Sit Hold
Min 3: Rest
+
8 min Volume Accumulation
10-12 Dumbbell Curl
15-20 Weighted Crunch

METCON
15 min Amrap
12/10 Calories Row
8 No Push Ups Burpees Broad Jump
*relay style

Workouts of the week 06.05 / 12.05

02/05

MONDAY

STRENGTH
Back Squat
6 – 4 – 4 – 2

METCON
For Time
800 mt run o Erg
50-30-10
Wall Ball 9-6 kg
Box Jump 50-60 cm
800 mt run o Erg
*cap time 14 min
**performance sub 12

TUESDAY

STRENGTH
Find 1 heavy rep of this complex
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
*14 min cap time

METCON
Ciabot
12 min Amrap
Power Clean 60/40 kg, ladder of 3, add weight from set 5
3 Wall Walks after each set

WEDNESDAY

STRENGTH
Opcion 1: Ring/Bar Muscle Up/Pull Ups Strength
Opción 2: Ring/Bar Muscle Up Technique
Opcion 3: Ring/Bar Muscle Up practice

METCON
20 min Amrap T-2, relay srtyle
15-12 cal Assault Bike
35/45 Double Unders
Bar Combo*

  • Elite 5 Toes to Bar 3 Chest 2to Bar 1 Muscle Up
  • Rx o 5 Knee to Chest 3 Pull Ups 1 Chest to Bar
  • Open 5 Knee to Chest 3 Pull Ups

THURSDAY

STRENGTH
Build 2 Heavy reps of Split Jerk
*from rack, 12 min cap time

METCON
3 Rounds
400 mt erg
21 Dumbbell S2O, 60-40 kg
12 Hands Off Burpees Over the Dumbbell
*14 min cap time
**performance sub 12

FRIDAY

STRENGTH
12-15 min Volume Accumulation
20 mt Trap Bar Carry AHAP
5-10 Strict K2E
with a partner, alternate every round

METCON
11 Rounds
4 D-Ball over the Shoulder, alt
8 V-Ups
12 Air Squat
*15 min cap time, performance sub 12

SATURDAY

METCON
Marston
20 min Amrap
1 Deadlift 180-130 kg
10 T2B
15 Burpees over the Bar
*releay style


GPP

MONDAY

STRENGTH
Every 2 min x 5
6 Trap Bar Deadlift
+
3-4 sets
10-15 Combo Shoulder
*Frontal + Lateral

METCON
AMRAP 15
9 D-Ball Clean 50-30 kg
12 Reverse Lunges
15/12 cals

TUESDAY

STRENGTH
15 min Volume Accumulation
8/10 Bench Bridge Press, 30×1 tempo
12 Box Leg Extension, 3 sec pausa at top
+
6 min – 40 sec On 20 sec Off
Hollow o Tuck Hollow Hold
Lateral Heels Touches

METCON
Power Endurance
4-5 rounds for quality
Every 90 sec alternating A-B
A: 250/200 mt run o erg
B: 15 Burpees Broad Jump

WEDNESDAY

STRENGTH
3 x 12/16 Deficit Split Squat
15 Banded Pull Apart
+
3 sets
16/20 Gorilla Row
12 Medball Leg Curl

METCON
For Time
21-18-15-9-6-3
Slam Ball
Sumo Squat Jump
V-Ups o Sit Up

THURSDAY

STRENGTH
EMOM 12
Min 1: 3-6 Strict Pull Ups
Min 2: 10 Bench Tucks
+
3 sets For Quality
12 Seated Curl
15/20 Toes Crunch

METCON
15 Min Emom
Min 1: 5 Shuttle Run
Min 2: 10 Push Ups
Min 3: 20 Hang Dumbbell Snatch alt

FRIDAY

STRENGTH
4 sets
10 Pull Over
12/16 Cossack Squat
+
4 sets
5/10 Hanging Strict Knee Raise
10 Side Plank Down Up

METCON
For Time
30-20-10
Cals erg
American Swing
Box Jump

Workouts of the week 29.04 / 05.05

24/04

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

Workouts of the week 22.04 / 28.04

16/04

MONDAY

STRENGTH
Back Squat
6 – 6 – 4 – 4
*build a tough set for the day

METCON
For Time
500 mt Run
15 Deadlift 110/75 kg
18 Strict Handstand Push Ups
15 Deadlift 110/75 kg
500 mt Run
*cap time 12 min
**performance sub 9

TUESDAY

STRENGTH
Skill: Split Jerk
+
6/8 x 1 Push Jerk + 1 Split Jerk
*no T&G, un set every 90 sec

METCON
3 Rounds
1 min cal erg
1 min S2O 40-30 kg
1 min rest

3 Rounds
1 min cal erg
1 min G2O 50-35 kg
1 min rest
*peso liviano, vez por muchas reps!

WEDNESDAY

STRENGTH
6 sets
4 Weighted Chin Ups
10-15 GHD Box Sit Up
*rest 90 sec

METCON
¡No pasa nada! Re-Do
5 Rounds for Time
6 Renegade Step Over the Box
45 Double Unders
*cap time 14 minutos

THURSDAY

STRENGTH
4 sets
6 Incline Bench Press
30 mt Farmer o Bear Hug Carry AHAP
*rest 2 min between

METCON
For Time
75 Wall Ball
50 Burpees
25 Chest to Bar
50 Box Jump
75 Air Squat
*14 min cap time
**Performance sub 13

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Squat Clean 80-55 kg
12 T2B after each set
*cap time 10 min
**performance sub 7

SATURDAY

STRENGTH
Skill: Thruster Strength & Cycling

HERO SATURDAY
Jackie Modified
Team 3
3000 mt Row
150 Thruster 35/25
90 Pull Ups Chest to Bar


GPP

MONDAY

STRENGTH
5 Rounds
8 Dumbbell Bench Press AHAP
20-30 sec max Tall Kneeling Slam Ball
+
3 sets
15 Pinch Press
15 Bent Over Plate Row o Ring Row
*rest 60 sec

METCON
6 Rounds for Time
5 Hang Devil Press 22.5/15 kg
10 Sit Up
15 Air Squat
*12 min cap time

TUESDAY

STRENGTH
3 sets
8 Goblet Bulgarian Squat, 20×1 x side
8 3 Point Dumbbell Row x side
*rest 90 sec between
+
3 sets
10 DB Lateral Raise
10-15 Lying Glute Kick x side

METCON
15 min Amrap
45 Double Unders
3 Rounds
15 American Swing
7 Burpees no Push Ups into Reverse Lunges

WEDNESDAY

STRENGTH
5 RM Trap Bar Deadlift

METCON
12 Rounds for Time – T2
3 D-Ball Over the Shoulder
6 Burpees over the Row
12 cals
*17 min cap time

Cash Out
100 Crunches

THURSDAY

STRENGTH
16 min Emom
Min 1: 10-12 Dumbbell Romanian Deadlift, 30×1 tempo
Min 2: 40 sec Weighted Wall Sit
Min 3: Weighted Plank
Min 4: rest

METCON
20 min – 40 sec On 20 sec Off
Ski Erg
Slam Ball
Bike o Row
Down Up into Reverse Lunges

FRIDAY

STRENGTH
4 sets
12 Seated Curl into Press
12 Dumbbell Upright Row
Max Weighted Crunch

o

4 sets
12 Hip Thrust
12 Dumbbell o Med Ball Leg Extension
Max Weighted Crunch

METCON
For Time
21-15-9
American Swing 32/24 kg
15-9-3
Deficit o Dumbbell Push Ups*
200 mt run o erg after each set
*chest on the ground

Workouts of the week 15.04 / 21.04

09/04

MONDAY

METCON

METCON
Barbara
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Up
50 Squats
*3 min rest Between
**40 min cap time

STRENGTH
Cash Out Coach’s Choice

TUESDAY

STRENGTH
Deadlift
6 – 6 – 4 – 4
*build a tough set of 4 for the day

METCON
For Time
120 Wall Ball 9-6 kg
Emom
3 Deadlift 100/75 kg

Cash Out
Run, erg for 7-10 min at easy pace

WEDNESDAY

STRENGTH
Muscle Up o Chest to Bar

METCON
25 min EMOM
Min 1: 3/6 UB Muscle Up o C2B
Min 2: 12 DB Hang P. Snatch alt
Min 3: Max Distance Bear Hug Carry
Min 4: rest

Cash Out
50 V-Ups
100 Bodyweight Russian Twist

THURSDAY

STRENGTH
Every 2 min x 7
1 Thruster 1 Push Jerk 1 Split Jerk

METCON
THURSDAY THROWDOWN
For Time
50 Double-Unders
30 S2O 50/35 kg
50 Double-Unders
20 Thruster 60/40 kg
50 Double-Unders
10 Clean and Jerk 70/50 kg
*time cap

FRIDAY

STRENGTH
6-5-4-3
Hang Power Clean

METCON
T3, change station every round, score are total reps
3 Rounds 90 Amrap each station, change every 90 sec
A. Max Power Clean
B. Max Burpees to Target
C. Max mt at erg
D. Rest

SATURDAY

STRENGTH
15 min Emom
Min 1: 1 Power Snatch 1 Hang P. Snatch 1 P. Snatch
Min 2: 6-10 Strict T2B / K2E
Min 3: rest

METCON
12 min Amrap
10 T2B
15 Sumo Deadlift High Pull 40-25 kg
10 Hands Off Push Ups
15 Front Squat 40-25 kg


GPP

MONDAY

STRENGTH
4 sets
6-8 Landmine Squat, 30×1 tempo
+
4 sets
12 Bent Over Dumbbell Row
Max Upright Row

METCON
7 Rounds For Quality
15 cals Row
12 DB Reverse Lunges
9 Burpees Over the Dumbbell

TUESDAY

STRENGTH
4 sets
6-8 Seated Shoulder Press
12-15 Dumbbell Romanian Deadlift, 20×1

METCON
21 min – 35 sec On 25 sec Off
Min 1: Push Press
Min 2: Heavy Russian Swing
Min 3: Air Bike o erg for cals
Max effort every interval!

WEDNESDAY

STRENGTH
4 sets
6-8 Chin Ups, 2 sec pause at top
10-12 Goblet Narrow Squat, heels elevated
*rest 90 sec

METCON
6 Rounds For Time – T2
18 D-Ball Clean
30 calorías
*18 min cap time

THURSDAY

THURSDAY THROWDOWN
The D-Ball Chief
5 Rounds – 3 min On 1 min Off
3 D-Ball Clean
6 Push Ups
9 Air Squat

STRENGTH
Skill: D-Ball Clean
+
Core Killer
12 min Emom
Min 1: 30-40 sec Feet Elevated Plank
Min 2: 4-8 Medball Pike Up
Min 3: 30 Medball Russian Twist

FRIDAY

STRENGTH
3-4 sets
12 Bench Chest Fly, 30×1
10 Plank to Push Ups

3-4 sets
5 Long into Cross Lunges x side
10 Single Leg Glute Bridge x side o Monster Walk

METCON
0-5
1000 mt Run o Erg
5-17
Amrap – Ladder of 3
Air Squat o Slam Goblet Squat
Devil Slam Ball
V-Ups o Sit Up

Workouts of the week 08.04 / 14.04

05/04

MONDAY

STRENGTH
Every 2-3 min x 5
3 Push Jerk
*No Touch and Go

METCON
For Time
50 Shoulder to Overhead
75 Deadlift
50 Burpees
*10 min cap time

12 min – 1 min On 1 min Off
D&U Shuttle Run* o Erg
score: total mt

TUESDAY

STRENGTH
4 x 3 High Hang Snatch
4 x 2 Hang Snatch
4 x 1.1 Snatch

METCON
4 Rounds for Time
15-12-9-6 Overhead Squat 60/40 kg
10 Toes to Bar
60 Double Unders
*13 min cap time

WEDNESDAY

STRENGTH
Bar Muscle Up Review

METCON
20 min Amrap
3 Bar Muscle Up
9 Hands Off Push Ups
12 American Swing
15 calories erg

THURSDAY

Emom 24 min
Min 1: 8/10 D-Ball Clean
Min 2: 10/15 Box Jump Over
Min 3: 15/20 UB Wallball 9/6 kg
Min 4: 15 V-Ups

STRENGTH
Core Killer 12 min
1 – 30-45-sec Russian Twist Slam
2 – 30-45-sec Bear Hug March o Carry
3 – 30-45-sec Forearm Plank

FRIDAY

STRENGTH
5 sets
5 Weighted Chin Up
10 Bent Over Row
10 Dragon Flag
+
Skill: Kipping & Butterfly

METCON
3 Rounds for Time – T2
60 cals air Bike
40 Navy Seals Sit Up
30 Syncro Reverse Lunges
20 Syncro Pull Ups C2B
*25 min cap time

SATURDAY

METCON
HERO SATURDAY – ABBATE
1 mile Run
21 Clean and Jerk 70/50 kg
800 mt Run
21 Clean and Jerk 70/50 kg
1 mile Run


GPP

MONDAY

STRENGTH
4 sets
6/8 Seated Dumbbell Shoulder Press
10-12 Partner Reverse Sit Up
+
4 sets
10/12 Dumbbell Upright Row

METCON
18-15-12-9
D-Ball over the Shoulder 50/30 kg
Down Up over the D-Ball
*cap time 12 min

TUESDAY

STRENGTH
3 sets
12 Bulgarian Squat 6/6
Max Ring Row o Bent Over Row
*rest 90 sec between
+
Skill: Dumbbell Snatch

METCON
10 min Emom
1 min Dumbbell Step Up 22,5/15 kg
1 min Erg for mt
into
10 min Emom
1 min Alt Dumbell Snatch 22,5/15 kg
1 min Erg for mt

WEDNESDAY

STRENGTH
4-5 sets for Quality
8 Close Grip Dumbbell Bench Press
8-12 Tall Kneeling Slam Ball
+
3 sets
12-15 Seated French Press
15-20 Crunch Feet Elevated

METCON
16 min Tabata
A: Air Squat
B: Erg o Air Bike
C: Sprint Mountain Climbers
D: Slam Ball
*no rest between, score is reps

THURSDAY

STRENGTH
4 sets
8 Single Arm Row x side
10/15 Heels Elevated Narrow Goblet Squat
20 Frog Pump, 2 sec at top every rep
+
100 Side Heels Touches

METCON
For Time – T 2
2000 mt Erg o Run – 250 each
120 Walking Lunges
30 Devil Press 22,5/15 kg
*20 min cap time

FRIDAY

STRENGTH
4 sets
8/10 Hip Thrust
Max Curl, any style
Max Banded Crunch
*rest 60 sec

METCON
18 AMRAP
15 Box Jump Step Downs 60/50 cm
12 Db Hang Power Clean alt 22,5/15 kg
9 V-Ups

Workouts of the week 01.04 / 07.04

28/03

MONDAY

STRENGTH
3/4 sets, build a tough set for the day
12 Back Rack Reverse Lunges
10/12 V-Ups
10/12 Side Bend x side

METCON
Amrap 12
30-20-10
Double Unders *x 3
Wall Ball o Air Squat

Amrap 12
10-20-30
Box Jump Over
Burpees Slam Ball (no push ups)

Amrap 12
30-20-10
Cals
Hands off Push Ups

TUESDAY

STRENGTH
5 x 1.1.1 Cluster

METCON
AMRAP 12 min
1 Cluster
2 Jerk
4 Hang Clean
8 Deadlift
Score: total load

WEDNESDAY

STRENGTH
4/5 sets For Quality
4-6 Strict Pull Ups / Weighted
8-10 Single Arm Dumbbell Row x side
*minimum 90 sec rest
+
3 sets
Max Curl, any style

METCON
Every 3 min x 5
21-18-15-12, 3 reps less in every round
American Swing 24/16 kg
Pull Ups
Amrap cals machine o Burpees Shuttle Run

THURSDAY

STRENGTH
Every 40 sec x 6 min 2 Power Snatch, unbroken
Every 30 sec x 6 min 1 Power Snatch
Every 20 sec x 3 min 1 Power Snatch
*rest 3 min between

METCON
Ingrid
10 Rounds For Time
3 Power Snatch 60/40 kg
3 Burpees Over the Bar
*10 min cap time, performance sub 7

FRIDAY

STRENGTH
3/5 sets
12-16 Barbell Cossack Squat
10/15 Box GHD Sit Up
10 Barbell Curl
*rest 90 sec

METCON
3 Rounds Amrap (27 min)
1 min Dumbbell Step Over
1 min Toes to Bar
1 min Row

1 min Dumbbell Push Press
1 mim V-Ups
1 min Row

1 min Dumbbell Front Squat
1 mim Sit Up
1 min Row

SATURDAY

STRENGTH
Bodybuilding Session by Coach

METCON
30 min Amrap – T2
1000 mt Run
70 Cals
50 Box Jump
30 Feet Elevated Ring Row
10 Wall Climb o Inchworm Push Ups


GPP

TUESDAY

STRENGTH
3/4 sets
12 Rear Foot Split Squat (6/6), 30×1
6-8 Single Arm Kb Strict Press x side
10 Side Plank Crunch
*rest 90 sec

METCON
For Time
21-15-9
American Swing 24/16 kg
Box Jump
Hands Off Push Ups
500/400 mt erg o run after each set
*15 min cap time

WEDNESDAY

STRENGTH
4 sets
8 Bent Over Row
12/16 Tall Plank Drag
+
3 sets
12/15 Seated French Press
20 Seated Russian Slam Ball 10/10

METCON
15 min Amrap
35 Double Unders o 15 cals Erg
10 Devil Slam Slam ball
5 Deck Squat

THURSDAY

STRENGTH

STRENGTH
5 Rounds for Quality
12-10-8-8 DB Bench Press AHAP
Amrap Ring Row
10 V-Ups for Quality
*rest 90 sec between
+
100 Frog Pump

METCON
Ingrid
10 Rounds For Time
3 Devil Press
9 calories, any machine o 6 alt Reverse Lunges
*12 min cap time
**performance Weighted Lunges o 12 cals

FRIDAY

STRENGTH
4/5 sets
12 Heels Elevated RDL
10-12 Dumbbell Curl
20 Plate Weighted Crunch
*rest 90 sec

METCON
4 Rounds, 15 min
1 min Medball Hug Reverse Lunges
1 min D-Ball Clean
1 min Erg
1 min rest

Workouts of the week 25.03 / 31.03

13/03

MONDAY

RE-TEST
Rowing Drills
+
Re-Test: 2 K Row

METCON
6 Rounds for Quality
9 Chest to Bar
12 KB Sumo Deadlift High Pull 32-24 kg
18 Air Squat

TUESDAY

STRENGTH
Back Squat
4 x 10 at 5 RPE, 20×1
*rest 2 min between

METCON
15-18 min Emom
Min 1: 10 D-Ball Over the Shoulder 50/40 kg
Min 2: 15-20 Cals Row
Min 3: 35-50 Double Unders

WEDNESDAY

RE-TEST
20 min Amrap
11 Box Jump Step Down 50/60 cm
11 American Swing 24/16 kg
11 Down Up
11 Wall Ball 9/6 kg

STRENGTH
Bodybuilding Session Upper Body or Lower Body ¡¡Surprise!!

THURSDAY

STRENGTH
Strict Press
9-7-5-5
*2 min rest, climb every set

METCON
1-10 Dual KB S2O
*after each round
12 mt Walking Lunges
6 V-Ups

FRIDAY

SATURDAY

STRENGTH
Snatch Review

METCON
For Time
12-15-18
Squat Snatch 45/25 kg
7-5-3
Bar Muscle Up


GPP

MONDAY

STRENGTH
4 Rounds
8 Incline Db Bench Press AHAP
10 Tall Kneeling Slam Ball

METCON
20 min Amrap
20 Cals erg
15 American Swing 24/16 kg
10 Hands Off Push Ups into Shoulder Tap

TUESDAY

STRENGTH
3 sets
6 Deficit Split Squat, 20×1 x side AHAP
8 3 Point Dumbbell Row x side
10 Reverse Crunches + 20-30 sec Hollow Hold
+
3 sets 10-15 Glute Kick + 15 Banded Row, 3 sec pause at top

METCON
5 Rounds for Time
6 Box Jump Over
12 Dumbbell Snatch alt
18 Sprinter Mountain Climber
*13 min cap time

WEDNESDAY

STRENGTH
D-Ball Clean Technique

METCON
T-2
30 Rounds, 1 Round each
3 D-Ball Clean
6 Burpees
9 Cals
*30 min cap time

THURSDAY

STRENGTH
5 sets
5 Trap Bar Deadlift, club weight every set
10-15 sec Chin Over the Bar Hold
10-15 Banded Curl

METCON
15 min Amrap – 40 sec On 20 sec Off
Min 1: Erg
Min 2: Air Squat
Min 3: KB Sumo Deadlift High Pull
Min 4: Hands Off Push Ups to Loaded Beast*
*at wall

FRIDAY

SATURDAY

STRENGTH
3 sets
10-15 Pull Over
8-12 Seated Lateral Raise
30-40 sec Banded Face Pull
+
3 sets
6 SLRDL x side
10-12 Banded Hamstring Curl, 3300
30-40 sec Frog Pump Hold

METCON
2 Rounds For Time
500 mt run o Erg
3 sets
10 Dumbbell Deadlift
5 Dumbbell Push Press

Workouts of the week 18.03 / 24.03

12/03

MONDAY

STRENGTH
20 min to Find
1 RM Back Squat
1 RM Weighted Pull Ups

METCON
3 Rounds For Time
9 Burpees to Target
15 Toes to Bar
21 Goblet Squat 24-16 kg
Performance: Kb 32/24 kg – Burpees Pull Ups
*10 min cap time

TUESDAY

METCON
Power Endurance Test Prep
30 min Amrap

T-2
4 K Row

in the remaining time

AMRAP, IGYG
9 mt Single Dumbbell Weighted Walking Lunges, 4,5 mt x 2
6 Single Arm Hang to Overhead x side
3 Wall Walks
*relay style

STRENGTH
3 sets
Max Dumbbell Floor Press
Max Tall Plank Weighted
*1 min rest between sets
**minimum 12 reps and 40 sec on the first round

WEDNESDAY

RE-TEST
10 min to find
1 RM Power Clean

3 min Amrap Power Clean @75% o 50% BW

METCON
Aerobic Test Preparation
12 min increasing effort every 4, RPE 5 – RPE 6 – RPE 7
11 Down Up
11 American Swing
11 Wall Ball

THURSDAY

STRENGTH
15 min Skill Work: Muscle Up o Pull Ups

METCON
18 min Emom
Min 1: 18-15 cals
Min 2: 10 Thruster 40-30 kg
Min 3: 5 Bar Muscle Up – 9 C2B

Open: Chest to Bar o Pull Ups
Performance: Ring Muscle Up, minimum 3 UB

FRIDAY

STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS

Every 90 sec x 5
1 Power Snatch 1 Hang Squat Snatch 1 OHS

METCON
5 Rounds for Time
7 Dual Kettlebell Snatch 16-12 kg
14 V-ups
42 Double Unders
*13 min cap time

SATURDAY

STRENGTH
Every 4 min x 3
20m Farmer Carry AHAP
20m Bear Hug Carry AHAP
20m Partner Carry AHAP

METCON
AMRAP 15 – T2
Atleta 1
5 D-Ball Over the Shoulder
5 Burpees Pull Ups
Atleta 2
. Max mt Assault Bike


GPP

MONDAY

STRENGTH
3 set
8 Bulgarian Squat x side
Max Weighted Push Ups, for quality
*rest minimum 90 sec
+
4 sets
10 Goblet Squat Pulse, heels elevated
10 Plank to Ups into Shoulder Tap
*rest minimo 60 sec

METCON
4 Rounds for Time
21 Squat Jump o Air Squat
15 Slam Ball
9 Hands Off Push Ups Down Up
1 min rest between
*12 min cap time

TUESDAY

STRENGTH
5 sets
3-6 Strict Pull Ups
10 Dumbbell Upright Row
+
3-4 sets
Min 1: 10 Tall Kneeling Kettlebell Pullover
Min 2: 10-16 Bicycling Crunch

METCON
Amrap 3:30 on 30 sec Off x 5
12 Hang Dumbbell Clean
12 Box Jump Step Down
12 Sit Up

WEDNESDAY

STRENGTH
4 sets
12-10-8-8
Incline Bench Press
Deficit Reverse Lunges
*rest 90 sec, increase weight every round
+
100 Weighted Crunch
*every break performa 30 BW Russian Twist

METCON
Amrap 15 min
Atleta 1: 15 Cal Erg + 5 Burpees over the Row
Atleta 2: Max D-Ball Over the Shoulder
change after each round,

THURSDAY

STRENGTH
Trap Bar Deadlift
8 – 8 – 6 – 6, 2 min rest between
+
3-4 sets
10-12 Bent Over Plate Row, 30×3 tempo: 3 sec bajada, 3 sec al pecho!
10 Lying Glute Kick x side

METCON
Amrap 3-2-1 min for each station
A. Bike o Erg for mt
B. Burpees Broad Jump
C. Slam Ball into Reverse Lunges
*1 Slam Ball + 1 R.L x side

FRIDAY

STRENGTH
4 sets
8 Arnold Press
12-15 Leg Extension (banda o medball)
*rest 1 min

3 sets
10 Seated Bent over Reverse Fly
10/15 Single Leg Glute Bridge* x side
*weighted o bodyweight
**rest 1 min

METCON
3 Rounds for Time
40 Air Squat
30 Sprinter Mountain Climbers
20 cals
15 Dumbbell Push Press, lightweight 20/12.5
17 min cap time