Workouts of the Week 9.12 / 15.12
CROSSFIT
MONDAY
STRENGTH
Deadlift
5 – 4 – 3 – 3 + 1 Drop Set*
*10% less
METCON
5 Rounds for Time
15/12 Calorie Row
12 Dumbbell Snatch
12 Single Arm OH Walking Lunges
*15 min time cap, Performance sub 12
**switch arm at 6 mt/reps
TUESDAY
STRENGTH
Every 90 sec x 8
3 Power Clean and Jerk T&G
METCON
12 min Amrap
20 Hang Power Clean 60/40 kg
40 Sit Up
60 Wall Ball 9/6 kg
WEDNESDAY
SKILL
Unlock Your Skill: Muscle Up / Chest to Bar
METCON
20 min Amrap T2
120 cals
90 Box Jump Over
50 Burpees Bar Muscle Up o 60 C2B
Score: total reps
THURSDAY
STRENGTH
Min 1-2-3: 1/3 Wall Walks
Min 4-5: rest
Min 6-7: 4/6 Wall Walks
Min 8-9: rest
Min 10: 6/9 Wall Walks
METCON
10 Rounds for Time – T2, relay style
3 HSPU
6 D-Ball Clean
9 Shuttle Run
FRIDAY
STRENGTH
Thruster
5 – 4 – 3 + 1 Drop Set*
*10% less
METCON
12 min Amrap 20.2
4 Dumbbell Thrusters 22.5/15 15/10 kg
6 T2B / K2C
24 Double Unders 48 SU
SATURDAY
METCON
Partner Workout
2 Rounds For Time
75 Devil Slam Ball
Row 750m*
75 Wallball (20/14)
Row 750m*
75 Dumbbell Hang Clean and Jerk (22/15)
*Partner must hold a plank position whilst the other one is rowing
GPP
MONDAY
STRENGTH
4 sets
10 Dumbbell Bench Press
12 D-Ball Hug Reverse Lunges AHAP (6/6)
3 sets
15 Banded Triceps Extension + 15 Frog Pump
METCON
5 Rounds For Time
16/12 Cals erg
4 D-Ball Clean
16 Air Squat
4 D-Ball Clean
TUESDAY
STRENGTH
Trap Bar Deadlift 5 x 5
3 sets
10 cross legged glute bridge
12/16 alt V-Ups
METCON
2 Rounds Amrap 8 min On 1 min Off
10 Box Jump Step Over
10 Down Up
10 Plate G2O
WEDNESDAY
STRENGTH
4 sets
8 Shoulder Press
10 Narrow Stance Goblet Squat
15 Banded Pull Apart
METCON
9 min Emom
Min 1: Hands Off Push Ups Shoulder Tap (1 x side)
Min 2: Wall Sit / Weighted Wall Sit
Min 3: Erg for cals
9 min Emom
Min 1: Slam Ball
Min 2: Wall Ball
Min 3: Erg for cals
THURSDAY
STRENGTH
4 sets
12 Gorilla Row
15 Curl, any style
+
6 min Emom
Min 1: Hollow Hold
Min 2: Max Weighted Toes Touch Crunch
METCON
15 min Amrap,T-2,
20 Push Press
20 cals
20 Burpees No Push Ups
FRIDAY
STRENGTH ?
3 sets
12 Dumbbell Lateral Raise
12 Dumbbell Curl and Press
3 sets
20 Single Leg Hip Thrust 10/10
20 Banded Monster Walk
METCON
15 min Amrap T-2
Atleta 1: Erg for mt
Atleta 2: D-Ball Hold
Every change perform 10 Synchro alt V-Ups
Score: total mt
Workouts of the Week 2.12 / 8.12
CROSSFIT
MONDAY
STRENGTH
12 min EMOM
Min 1-6: 6 Half Toes to Bar
Min 7-12: 1-6 Toes to Bars o K2E
METCON
For Time
80 DB Alt. Hang Clean and Jerk
60 Box Jump Overs
50 Down Ups
40 Walking Lunges
20 Toes to Bar
24 min cap time
Score: Time or Total Reps
TUESDAY
STRENGTH
3 x 3 Front Squat + 2 Drop Set AMRAP, 10% less of last set
2 min rest, mínimo!
METCON
5-10-20-10-5
Handstand Push Ups
20-40-80-40-20
Double Unders
WEDNESDAY
STRENGTH
Specific Warm Up
METCON
A. 0 to 10 T-2
Max cals on A. Bike/Erg
B. 10 to 20
2 RM Hang Clean
Score: Peso de ambos atletas
C. 20 to 35
AMRAP
9 Burpees Over the Bar
6 Deadlift
3 Hang Power Clean
1 round each
THURSDAY
STRENGTH
Every 90 sec x 5
AMRAP – 2 UB Strict C2B / Pull Ups
METCON
20 min EMOM
Min 1: 15 Wall Ball
Min 2: UB Kipping Chest to Bars
Min 3: AMRAP cals Erg
Min 4: Rest
Menos de 8 C2B, escala a Pull Up
FRIDAY
STRENGTH
Work on this complex
1 Push Press 1 Jerk 1 Split Jerk
12 min cap time
METCON
10 rounds for Time – T2 (1 Round cada atleta)
9 Dumbbell S2O
15 cals erg
20 min cap time
SATURDAY
TEAM WOD SATURDAY
For Time – T2
1200 mt Erg
120 Plate Ground to Overhead
60 Synchro Sit Up
30 Chin Ups (Strict) / spotted / banded
1200 mt Erg (2400 Bike Erg)
120 American Swing
60 Synchro Sit Up
30 D-Ball Clean 50/35 – 40/30 kg
1200 mt Erg (2400 Bike Erg)
Cap time: 40 min
SUNDAY
DETOX SUNDAY
Every 9 min x 5
20 cals
30 Down Up
40 Sit Up
50 Air Squat
*team or solo option, team option 25 cals ; )
GPP
MONDAY
STRENGTH
4 sets
6 Trap Bar Deadlift, 20×1
12 Goblet Narrow Squat, 20×1
+
3 sets
30 sec Hollow Hold
20 Weighted Crunch
METCON
12 min AMRAP, Ladder of 2
4 Slam Ball
4 American Swing
4 V-Ups
TUESDAY
STRENGTH
5 sets
AMRAP Strict Pull Ups
10 Single Leg V-ups
Mínimo 8, máximo 12
+
4 x Max Hummer Curl, rest 90 sec
METCON
20 min (40 sec On, 20 sec Off)
Min 1: Erg o Bike
Min 2: Box Jump Step Down
Min 3: Sit Up
Min 4: Hands Off Push Ups
WEDNESDAY
STRENGTH
10 min EMOM
Min 1: 10/12 D-Ball Deficit Reverse Lunges (6/6)
Min 2: 5 Strict Press x Side AHAP
METCON
For Time T-2
120 Push Press 20/15
120 Cal Erg
120 Wall Ball
20 min cap time
THURSDAY
STRENGTH
4 x 10 Dumbbell Bench Press
4 x 12/15 Seated French Press
METCON
10 rounds for Time – T2 (1 Round cada atleta)
9 Dumbbell Clean 2x 22,5/15
12 Cals
FRIDAY
STRENGTH
3 x 12 Seated Lateral Raise + Max Banded Face Pull
3 x 8 Goblet Bulgarian Squat + 10 Single Leg Glute Bridge x side
METCON
12 min (90 sec On, 30 sec Off alternando A/B)
A. Erg
B. Devil Slam Ball
Workouts of the Week 25.11 / 1.12
CROSSFIT
MONDAY
TEST
50 Kipping Toes to Bar / Kipping Knee to Chest
Cap time 5 min
METCON
For Time – T2
5 Rounds
16 Synchro DB Snatches alt 22,5/15 kg
8 Synchro Burpees over the DB, facing
4 Synchro Bar Muscle Up / C2B / Pull Ups
into 300 Double Unders
TUESDAY
STRENGTH
Deadlift
3 x 3 + 2 Drop Set (-10%) Amrap
METCON
Every 3 min x 5
9 D-Ball Over the Shoulder
12 V-Ups
12/15 Hands Off Push Ups
WEDNESDAY
TEST
50 Kipping Chest To Bar / Pull Ups
Cap time 7 min
METCON
20 min Amrap, relay style
2 Wall Walks
8 Box Jump Over
16 cals
Cap time 25 min
THURSDAY
STRENGTH
3 sets
10/12 Seated Dumbbell Curl
Max Diamond Push
3 Sets
12/15 Single Dumbbell Sumo Squat Pulse
12 Banded Monster Walk
METCON
20 min AMRAP – T2
40 Burpees over the Partner
30 mt Wheelbarrow Carry
80 Devil Slam Ball
30 mt Buddy Carry (caballito)
40 Calorías erg
FRIDAY
STRENGTH
Every 2 min x 8
1.1.1 Squat Clean
METCON
1-10
Hang Power Clean 60/40
1-10
Front Squat 60/40
SATURDAY
METCON
20 min Amrap T2
55 Cals Row
55 Power Snatch 35/25 kg / D-Ball Clean
55 Wall Ball
Cap time 30 min
SUNDAY
DETOX SUNDAY
Every 2 min alternating x 4 Rounds
30/25 Calorías
30 Burpees
40 Wall Ball
40 American Swing
GPP
MONDAY
STRENGTH
3 sets
10/8 Seated Shoulder Press AHAP
16 Déficit Split Squat 8/8
Tabata
Loaded Beast Push Ups
Jumping Lunges
METCON
For Time – T2
50 cals
5 Rounds
21 Synchro American Swing 24/16 kg
15 Synchro Burpees Over the Line
50 cals
Cap Time 18 min
TUESDAY
STRENGTH
4 x 4/6 Trap Bar Deadlift
3 sets
10 Cross-Legged Glute Bridge
12/16 Alt V-Ups
METCON
15 min AMRAP
15 Wall Ball
15/12 Calorías erg
15 Sit Up
15 Hands Off Push Ups
WEDNESDAY
STRENGTH
4 sets
8 Incline Bench Press
10 Narrow Stance Goblet Squat
3 x 12 Seated French Press
METCON
Every 2 min alternating A/B x 16 min
A. 15/12 cals + 8 BPNP Broad Jump Back Pedal
B. 15 Slam Ball + 8 Down Up into Lunges
THURSDAY
STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
3 sets
Max Curl
Max Weighted Toes Touch Crunch
METCON
15/19 min EMOM
Min 1: 200 mt Erg
Min 2: 15 Medball Sit Up
Min 3: AMRAP Devil Slam Ball
Min 4: Rest
FRIDAY
STRENGTH
3 sets
12 Seated Dumbbell Lateral Raise
12 Dumbbell Curl
3 sets
12 Dumbbell Single Leg RDL
20 Frog Pump
METCON
15 min Emom 45 sec On 15 sec Off
Min 1: D-Ball Over the Shoulder
Min 2: Box Jump Step Down
Min 3/4: Cals erg
SATURDAY
METCON
20 min Amrap T2
55 Cals Row
55 Power Snatch 35/25 kg / D-Ball Clean
55 Wall Ball
Cap time 30 min
SUNDAY
DETOX SUNDAy
Every 2 min alternating x 4 Rounds
30/25 Calorías
30 Burpees
40 Wall Ball
40 American Swing
Workouts of the Week 18.11 / 24.11
CROSSFIT
MONDAY
STRENGTH
Thruster Build 3 Heavy Reps
12 min cap time
METCON
3 Rounds
30 Chest to Bar Pull Ups
15 Thruster 35/25
at 9 min
500 mt Run
15 Bar Muscle Up
10 Thruster 60/40 – 50/35
Cap time 17 min
TUESDAY
STRENGTH
EMOM 12 min
Min 1: 40 sec Row Max Effort
Min 2: D-Ball Carry
Min 3: Rest
METCON
For Time – T2
4 Rounds
30 cals
30 Box Jumps
30 American Swing 32/24 kg
Cap time 22 min
WEDNESDAY
STRENGTH
5 sets x 3 Position Squat Clean
METCON
For Time
55 Hang Clean 85/60
55 T2B
Split as you want
Cap time 16 min, Performance sub 12
THURSDAY
STRENGTH
4-5 sets
2 Narrow Strict Weighted Chin Ups
4 Strict Weighted Pull Ups
12 Supinated Bent Over Rows
Rest 2 min between sets
METCON
For Time
20-18-16-14-12-10
Wall Ball
40-36-32-28-24-20
Double Unders
12 min cap time, Performance sub 10
FRIDAY
STRENGTH
12 min EMOM
Min 1: Max Reps HSPU
Min 2: Shuttle Run
Min 3: Rest
Performance: Deficit Kipping Handstand Push Ups
METCON
For Time
35-20-10
DB Snatches, 22.5/15kg
Burpees Box Jump Over
10 min cap time
SATURDAY
STRENGTH
4 Rounds for Quality
5 Floor Press o Bench Press
10 Dumbbell Upright Row
15 Banded Triceps Extension
METCON
15 min For Quality
15 cal erg
12 Squat Jump
6 DB Muscle Cleans
3 DB Push Press
SATURDAY
METCON
3000 mt Row
100 Deadlift 75/50
50 Burpees over the Bar
Cap Time 30 min
DETOX SUNDAY
For Time – T3
10K Erg
P1: Row Meters
P2: Farmer’s Hold (32/24 kg) / Front Rack Hold, alternating every round
P3: Rest
Time Cap 45 min
GPP
MONDAY
STRENGTH
4 sets
8/10 Dual Kb/Db Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip
METCON
For Time
8 Rounds
15 Air Squats
12 Dumbbell Swings (Heavy)
9 Hands Off Push Ups
17 min cap time
TUESDAY
STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Max Diamond Push Ups
30 Russian Twist
METCON
18 min EMOM
Min 1: 18 Sit Ups
Min 2: 15/12 Cal Bike
Min 3: 10 Single Arm DB Push Press 5/5
WEDNESDAY
STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Dumbbell Frontal Raise
METCON
10 minute AMRAP
3 Sandbag Clean
15 Wall Ball
THURSDAY
STRENGTH
5 sets
8 Arnold Press
10 Partner Reverse Sit Ups
+
3 x 10/12 Bent Over Lateral Raise
METCON
AMRAP 4:30 On / 30 sec Rest x 3
30 Double Unders
15 Burpees
10 Slam Ball
FRIDAY
STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Curl
METCON
AMRAP 15 – Relay Style
12 Single DB Step Up (6/6)
12 Box Jump Over (6/6)
12 Sandbag Clean (6/6)
SATURDAY
METCON
3000 mt Row
100 Deadlift 75/50
50 Burpees over the Bar
Cap Time 30 min
DETOX SUNDAY
For Time – T3
10K Erg
P1: Row Meters
P2: Farmer’s Hold (32/24 kg) / Front Rack Hold, alternating every round
P3: Rest
Time Cap 45 min
Workouts of the Week 4.11 / 10.11
CROSSFIT
MONDAY
TEST: ABSOLUTE STRENGTH
1RM Back Squat
1RM Strict Pull Ups
METCON
For time:
9-15-21
DB Front Squat
Burpees Pull Ups
Time Cap 12 min
TUESDAY
TEST: POWER
1RM Power Clean
TEST: STRENGTH ENDURANCE
3-minute AMRAP Power Clean
METCON
12 min For Quality
7 T2B
9 Push Ups
12 Hang Power Clean 40/30
30 Double Unders
WEDNESDAY
TEST: AEROBIC POWER
2 K Row For Time
METCON
12/15 min For Quality
2 Wall Walks
10 V-Ups
2 Wall Walks
15 cals
THURSDAY
STRENGTH
16-minute EMOM
1 – 1-5 Bar Muscle Up o 5-10 C2B o 9-15 UB Pull Ups
2 – 12 Weighted Walking Lunges
3 – 30-45 sec Front Leaning Rest / Hollow (alternado)
4 – rest
METCON
19-minute EMOM (40 seg trabajo, 20 seg descanso)
Min 1: D-Ball Clean
Min 2: Box Jump
Min 3: Erg o Shuttle Run
Min 4: rest
FRIDAY
TEST: AEROBIC ENDURANCE
20 min Amrap
11 Box Jump-step down (50/60)
11 American Kettlebell Swings (24/16)
11 Calorie Row
11 Down and Up
11 Wallball (9/6)
STRENGTH
CORE o PUMP a elección del Coach
SATURDAY
METCON
In teams of 2
3 x 10 min Stations
Station A
10 Snatch 35/25
10 Burpee Box Jump Overs
Station B
10 Push Press 35/25
10 Box Jump Over
Station C
10 Front Squat 35/25
10 Cals Erg o 30 DU
GPP: Dumbbells
GPP
MONDAY
STRENGTH
4 sets (super set)
8 Incline Dumbbell Bench Press
12 Deficit Single Arm KB Split Squat (6/6)
3 sets
Máximo de Banded Triceps Extension (o French Press)
30 Russian Twist
METCON
5 Rounds for Time
20 Calorías
15 American Swing
10 Slam Ball
Cap time 22 min
TUESDAY
STRENGTH
4 sets
8/6 Dual KB/DB Sumo Deadlift (30×1)
Max Reverse Grip Australian Pull Ups
Max Curl Crush Grip
METCON
17 min AMRAP
12 Dumbbell Power Snatch
12 Box Jump Step Down
12 Down Up
12 Wall Ball
WEDNESDAY
STRENGTH
4 sets
10 Seated Shoulder Press
10 Hanging Leg/Knee Raise
METCON
21-18-15-12-9
Push Press (20/15)
Goblet Reverse Lunges
V-Ups
Cap time: 14 min
THURSDAY
STRENGTH
4 series
6/8 Wide Grip Pull Ups
6 Step Down por lado
METCON
19-minute EMOM (40 sec work, 20 sec rest)
Min 1: D-Ball Clean
Min 2: Box Jump
Min 3: Erg o Shuttle Run
Min 4: rest
FRIDAY
STRENGTH
3/4 sets
6/8 Hip Thrust
Max Dumbbell Floor Press
METCON
For Time – T2
50 – 40 – 30
Hands Off Push Ups
Calorías
Cap time: 15 min
SATURDAY
METCON
In teams of 2
3 x 10 min Stations
Station A
10 Dumbbell Snatch
10 Burpee Box Jump Overs
Station B
10 Dumbbell Push Press
10 Box Jump Over
Station C
10 Dumbbell Front Squat
10 Cals Erg o 30 DU
Workouts of the week 28.10 / 3.11
CROSSFIT
MONDAY
STRENGHT
Every 2 min x 6
2 Power Snatch 1 OHS
METCON
10-9-8-7-6-5-4-3-2-1
Snatch 40/30kg
Pull Ups
Cap time 13 min
TUESDAY
STRENGTH
5 x 2 Back Squat
rest 2 min between sets, start at 70%
METCON
In 20 min – T2
1200 mt Erg
200 Double Unders
10 Rounds
15 Wall Ball
5 Burpees
2000 double Unders
Amrap Erg
WEDNESDAY
STRENGTH
6 min EMOM
A- 3 Wall Walks
B- 18 Tall Plank Shoulder Tap
+
Kipping Handstand Push Ups Review
METCON
6 Rounds for time
200m Run o 250 erg
10 DB Box Step Ups 22.5/15kg
10 Handstand Push Ups
20 Sit Ups
Cap time 22 min
THURSDAY
STRENGTH
4 x 3 Deadlift
Rest 2 min between sets
METCON
16 min EMOM
Min 1: 5/8 D-Ball Clean
Min 2: 10/15 Hands Off Push Ups
Min 3: 10/12 D-Ball Hug Reverse Lunges
Min 4: 10/15 V-Ups
—
FRIDAY
MONSTER WORKOUT
For Time – In teams of 2
800m Row (400/400)
+
100 Thrusters 42,5/30
80 Toes to Bars
60 Burpees over Box o Bar
40 Clean and Jerk 50/35
20 Muscle ups
+
800m Row (400/400)
*time cap 35 min
SATURDAY
STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15
METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals
GPP
MONDAY
STRENGTH
4 sets
8/10 Dual Kb/Db Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip
METCON
For Time T-2
70 – 50 – 30
Calorías
Dual Dumbbell Snatch
Cap time 22 min
TUESDAY
STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Máx Banded Triceps Extension
30 Russian Twist
METCON
15 min AMRAP
8 Dumbbell Box Step Up, 1 Dumbbell (22.5/15)
10 Hands Off Down Up
16/14 cals erg
WEDNESDAY
STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Plate Frontal Raise
METCON
21 – 18 – 15 – 12 – 9 – 6
American Swing
Slam Ball
Squat Jump / Air Squat
*Cap time 14 minutos
+
Tabata
Side Kick Throw / Alt V-Ups
THURSDAY
STRENGTH
5 sets
8 Arnold Press
10 Reverse Sit Up
+
3 x 10 Bent Over Lateral Raise
METCON
15 min Emom
Min 1: 15/12 cals
Min 2: 15/12 Wall Balls
Min 3: 10 Dummbell Push Press
FRIDAY
MONSTER WORKOUT
For Time – In teams of 2
800m Row
+
100 Thrusters 20/12.5 kg
80 Sit Up
60 Burpees Over the Partner
40 Hang Clean and Jerk 20/12.5 kg
20 Australian Pull Ups
+
800m Row
Time cap 35 min
SATURDAY
STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15
METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals
Workouts of the week 21.10 / 27.10
CROSSFIT
MONDAY
STRENGHT
5 sets, elegir un drill:
A. 5 Narrow Grip Pull Ups + 3-5 Russian Dips
B. 1-3 Banded Bar Muscle Ups
C. 1-3-5 Muscle Up o intentos según capacidades
METCON
5 Rounds for Time
30 Wall Balls 9/6 kg
15 American Swing
6 Bar Muscle Ups o 9 C2B
17 min cap Time
TUESDAY
STRENGTH
Bench Press
10-8-6-6
METCON
EMOM Until Failure:
Min 1: 15/12 Calorie Erg
Min 2: 6 Burpees Box Jump Over (añadir 1 rep cada ronda)
Min 3: Rest
WEDNESDAY
STRENGTH
Front Squat
7-5-3-3-3
2 min rest between
METCON
4 Rounds (15 min)
1:00 Max Bike
1:00 Max Thrusters 35/25 kg
1:00 Max Toes To Bar
1:00 rest
Cada ronda se puntúa por reps/cals
THURSDAY
STRENGTH
Active Recovery
METCON
10 Rounds For Time – T2
6 Double Dumbbell Hang Snatches
30 Double Unders
15/12 Calorie Row
1 Round each
—
FRIDAY
STRENGTH
Build 2 Heavy Reps of the Day of Power Clean
Cap Time 12 min
METCON
9 min Amrap
1-2-3
Cleans, HSPU
30 Air Squat
4-5-6
Cleans, HSPU
50 Air Squat
SATURDAY
METCON
For Time or rep – T2
100 Walking Lunges
120 Sit Ups
60 Power Snatch
100 Burpees no Push Ups
120 Cals erg
30 min cap time
GPP
MONDAY
STRENGTH
3/4 sets
12 Bulgarian Squat 6/6
16 Single Arm Kettlebell Floor Press 8/8
20 Alternating V-Ups 10/10
METCON
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbbell Thruster 15/10 kg
Burpees no Jump
Cap Time 12 min
TUESDAY
STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick (por lado)
30 Side Plank (por lado)
METCON
12 min Amrap
30 Double Unders
15/12 cals erg
12 American Swing
WEDNESDAY
STRENGTH
4 sets
8 Dumbbell Bench Press
10 Narrow Stance Goblet Squat
+
3 x 12 Seated French Press
METCON
15 min Emom 40 sec On 20 sec Off
Min 1: Calorías
Min 2: Box Jump Step Down
Min 3: Prisoner Reverse Lunges
THURSDAY
STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
10 Reverse Sit Up
METCON
3 Rounds 5 min On 1 min Rest
9 Devil Slam Ball
12 Sit Up
15 Wall Ball
FRIDAY
STRENGTH
3 sets
12 Chest Fly
12 French Press
3 sets
3 x 16 Cossack Squat
3 x 30 Frog Pump
METCON
2 Rounds alternating A/B, 1 min rest between
A. Tabata Hands Off Loaded Beast Push Ups / Hollow Hold*
B. Tabata Erg
*cambia cada 2 intervalos
Workouts of the week 07.10 / 13.10
—
MONDAY
STRENGTH
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)
METCON
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round
Then, in the remaining time, work up to a heavy snatch.
—
TUESDAY
STRENGTH
Kipping Technique
+
Muscle Up o Pull Ups Practice
METCON
20 minutes Amrap
400-meter run
2 Rounds
6 Single Arm Devil Press, change every round
6 bar muscle-ups / 9 c2b
10 dumbbell walking lunges
—
WEDNESDAY
STRENGTH
4 sets
4 Back Squats
8 Bent Over Row
METCON
For time
9-7-5-3 Thrusters 60/45 kg
15-12-9-6 Box Jump
—
THURSDAY
STRENGTH
5 sets
10 Dumbbell Floor Press
15 DB Toes Elevated RDL
METCON
5 Rounds for Total Reps:
1 Minute Burpees
1 Minute Wallballs (20/14) to 10/9ft
2 Minute Bike Erg Calories
1 Minute Rest
—
FRIDAY
STRENGTH
Build 3 Heavy Power Clean
METCON
Every 3 min x 7
5 Power Clean 70/50
15 Bar Facing Burpees
—
SATURDAY
For Time – T2
10 Rounds
12 Cals Row
12 DB Front Squats
400m Run
15 Synchro Burpees
8 Rounds
12 Pull Ups
12 DB Reverse Lunges
400m Run
15 Synchro Burpees
6 Rounds
12 High Box Jumps
12 DB Power Snatches
—
MONDAY
STRENGTH
4 x 8 Seated Arnold Press 21×1
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6
Max Banded Face Pull
Tabata Quadruped Shoulder Tap
METCON
4 Rounds For Time
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
16/14 cal at machine
—
TUESDAY
STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick x side
30 Side Plank x side
METCON
14 min Amrap
Atleta A: 10 D-Ball Clean 50/40 kg
Atleta B: Amrap cals
*change after athlete A has completed all 10 reps
—
WEDNESDAY
STRENGTH
10-10-8-8 Dumbbell Bench Press
10 – 1 ¼ Narrow Stance Goblet Squat
+
3 x Max Diamond Push Ups
METCON
16 min Amrap
Min 1-2: Erg
Min 3: Slam Ball
Min 4: Burpees into Reverse Lunges
—
THURSDAY
STRENGTH
4 sets
12 Gorilla Row (no push ups – 5/5)
12 Feet Elevated Glute Bridge
12 Alt V-Ups
METCON
For Time
20-10-20-10
American Swing 24/16
Box Jump
V-ups
—
FRIDAY
STRENGTH
3 x 12 Chest Fly
3 x 12 French Press
3 x 16 Cossack Squat
3 x 30 Frog Pump
METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Hands Off Push Ups
30 Med Ball Deadlift
10 Medball Sit Up
—
Workouts of the week 30.09 / 06.10
—
MONDAY
STRENGTH
5 sets
4 Thruster
4 Weighted Pull Ups
METCON
For Time
21 Front Squat 50/35
15 Chest to Bar
21 Push Press 50/35
15 Chest to Bar
21 Thruster 50/35
15 Chest to Bar
*15 min cap time
—
TUESDAY
STRENGTH
12 EMOM
Min 1: Max Strict HSPU
Min 2/3: Descanso
METCON
Every 8 min x 3
800m Run o Row
60 Wall Ball
AMRAP Wall Walks
—
WEDNESDAY
STRENGTH
Every 90 sec x 6
1 Pull Clean
1 Hang Power Clean
1 Power Clean
METCON
14 min AMRAP
60 Double Unders
30 Toes to Bars
15 Power Clean 70/50 kg
—
THURSDAY
STRENGTH
4 sets
10 Box GHD Sit Up
10 Lateral Pass x side
20/30 m UB D-Ball Carry
METCON
5 rounds
28 Cals
21 Box Jump
12 Single Arm Push Press 6/6 22.5/15
*cap time 17 min
—
FRIDAY
STRENGTH
Every 3 min x 5
5-5-3-3-3 Sumo Deadlifts
METCON
5 Rounds For Time
5 Deadlift 100/70 kg
10 Burpees over the bar
20 Air Squat
—
SATURDAY
METCON
For Time – T2
1200m Row
90 SDHP 35/25 kg
30 Synchro Burpees
800m Row
90 Thrusters 35/25 kg
30 Synchro Burpees
400m Row
90 Snatch 35/25 kg
30 Synchro Burpees
—
MONDAY
STRENGTH
3 sets:
6/8 Single Arm Dumbbell Row
10/12 Single Leg RDL
+
3 sets
30 Russian Twist
METCON
20 min Amrap
12 Alt V-Up
12 Box Jump Step Down
12 Dumbbell Clean 6/6 (25/20)
—
TUESDAY
STRENGTH
10-8-6-6 Dual KB Front Squat 30×1
6/8 Single arm Press x side
+
3 sets
10/15 French Press
METCON
8 Rounds for Time
12 cals Row
10 Goblet Reverse Lunges
8 Down Up
cap time 15 min
—
WEDNESDAY
STRENGTH
4 sets
12 Bulgarian Squat 6/6
6 Strict Chin Ups 3 sec pause at top
+
3 x Max Banded Pull Apart
METCON
3 Rounds for Time
250 mt run o Erg
4 rounds
3 Push Press 20/12,5
9 Air Squat
cap time: 16 min
—
THURSDAY
STRENGTH
4 x 6 Trap Bar Deadlift
+
3 x 15 Side Bend x side
METCON
18 min Emom
Min 1: 15/12 cals
Min 2: 12 American Swing 24/16
Min 3: 10 Slam Ball
—
FRIDAY
STRENGTH
3 sets
12/+ Seated Dumbbell Curl
Max Diamond Push Ups
3 sets
12 Dumbbell Single Leg Glute Bridge
10 Deficit Cross Leg Glute Bridge x side after each set
METCON
For Time T-2
100 Weighted Step-Ups
80 DB Power Snatches
1200m erg
cpa time 20 min
—
Workouts of the week 23.09 / 29.09
—
MONDAY
STRENGTH
Bar Muscle Ups 10 minutes skill practice
METCON
For Time
50-40-30-20-10
Double Unders
15-12-9-6-3
Dumbbell Step Over the Box
1-2-3-4-5
Ring/Bar Burpees Muscle Up
—
TUESDAY
METCON
Los Piratas
3 Rounds for Time
1000m Row o 2000 mt Bike erg
30 Kipping Toes to Bar
30 Wall Ball (9/6)
*24 minute time cap
—
WEDNESDAY
STRENGTH
6 sets
4 Back Squat @70-75%
4-6 Weighted Pull Ups
*rest 90 sec-2min
METCON
10 minute AMRAP
1, 2, 3…etc Wall Walk
3, 6, 9…etc Deadlift (100/70)
—
THURSDAY
METCON
40 minute AMRAP redo 6.10.22
8 Power Snatch 35/25
12 Sit-ups
16 Calories Row
20 Air Squats
—
FRIDAY
STRENGTH
Push Press + Push Jerk
Build to a tough set of 2+2 for the day
METCON
2 minutes On 2 minutes Off x 5
15-12 Calorie Assault Bike +
AMRAP Power Clean + Push Jerk (60/42)
—
SATURDAY
STRENGTH
15 minute EMOM
Min 1: 8-10 Single Arm Row/side
Min 2: 6-8 Single Arm Front Rack Reverse Lunges/side
Min : 30-45-sec Front Leaning Rest
METCON
24 minute Amrap T-2
8-10 Box Jump Overs (24/20)
12 D-Ball Over the Shoulder
16 Prisoner Reverse Lunges
—
MONDAY
STRENGTH
10-8-6-4 Strict Chin Ups
5-4-3-2 Dual Kb Front Squat + Reverse Lunges
+
3 sets
30 sec Guns Hold + Amrap Curl
30 sec Frog Pump Hold + 10/15 reps
METCON
30 – 20 – 10 – 5
Cals Row
30 – 20 – 10 – 5
Push ups
20- 15 – 10 – 5 – 24/16
American Swing
*cap time 14
—
TUESDAY
STRENGTH
4 sets
12-10-8 Romanian Deadlift, 30×1
10 Shoulder Press o Z-Press
rest 90 sec
+
3-4 sets
10 DB Frontal Raise
10 Slow Cycling Crunch x side*
METCON
16 min Emom
Min 1: 10-15 Cal erg
Min 2: 15 Push Press
Min 3: 20 Sprinter Mountain Climbers
Min 4: 30 Russian Twist
—
WEDNESDAY
STRENGTH
5 sets
10 DB Bench Press
5-10 Hanging Strict Knee Raise o V-Ups
40 sec Goblet Wall Sit
METCON
8 minute Amrap
3, 6, 9…etc
KB Sumo Deadlift High Pull
Down Up
8 minute Amrap
2, 4, 6… ETC
Db Renegade Row
Sit Up
—
THURSDAY
STRENGTH
4 sets
8-10 Hip Thrust
+
3 sets
10/15 Medball Leg Curl
10 Side Bend x side
METCON
6 Rounds for Time
4 D-Ball Clean
8 Burpees Over the D-Ball / Line
12/10 cals Erg
—
FRIDAY
STRENGTH
14 min Volume Accumulation
10 Arnold Press
12 Curtsy Squat
20 Plank Shoulder Taps
METCON
20 min Amrap T-2 Relay Style
10 Dumbbell Thruster each 15/10 kg
10 Dumbbell Snatch each 15/10 kg
30 cals 15/15
30 Slam Ball 15/15
—
SATURDAY