#workoutclub
Workouts of the week 18.09 / 24.09
MONDAY
STRENGTH
5 x 5 Seated Box Jump
+
Build 1 Heavy set of this complex
2 Hang Pull + 1 Hang Power Clean + 1 Jerk
*12 min cap time
METCON
2 minutes On 2 minutes Off x 5
15-12 Calorie Assault Bike
Amrap Hang Power Clean*
*utiliza el peso del último set del complex
—
TUESDAY
STRENGTH
2 sets
6 min 30 sec On 30 sec Off alternating
Shuttle Run o A.Bike RPE 6.5
+
Bar Muscle Ups progression
METCON
For Time
50-40-30-20-10
Double Unders
15-12-9-6-3
Step Over the Box 22.5/15 kg x side
1-2-3-4-5
Burpees Bar Muscle Up
—
WEDNESDAY
STRENGTH
Tabata HSH
+
5 sets
3 Deadlift*
3-6 Strict HSPU
*build 3 Heavy reps
METCON
Diane
21-15-9
Deadlift
HSPU
—
THURSDAY
METCON
40 minute AMRAP
8 Power Snatch 35/25
12 Calories Row
16 Sit-ups
20 Air Squats
—
FRIDAY
METCON
3 Rounds for Time
1000m Row
30 Kipping Toes to Bar
30 Wall Ball (9/6)
*24 minute time cap
**change partner every 60-sec
STRENGTH
Pump Cash Out
—
SATURDAY
METCON
For Time
160 Cals
120 Box Jump Overs 50/60 cm
80 Front Squat 70/50 kg
cap time 23 min
*partition as needed, pairs choice
GPP
MONDAY
STRENGTH
10-8-6-4 Strict CHin Ups
5 Dual Kb Front Squat into Reverse Lunges
*rest 2 min
+
3 sets
30 sec Guns Hold + Amrap Curl
30 sec Frog Pump Hold + 10-15 reps
METCON
5 x 3 min Amrap
15 Air Squat
12 American Swing
9 Hands Off Push Ups
*rest 1 between rounds
—
TUESDAY
STRENGTH
4 sets
12-10-8 Single Arm Bent Over Row each
10 Ring Row
rest 90 sec
+
3-4 sets
10 DB Frontal Raise
10 Tempo Cycling Crunch
METCON
16 min Emom
Min 1: 10-15 Cal erg
Min 2: 15 Push Press
Min 3: 40 sec Body Hollow Hold
Min 4: 30 sec Sprinter Mountain Climbers
—
WEDNESDAY
STRENGTH
4 sets
8-10 Hip Thrust
6 Seated Box Jump
30 sec Side Plank
+
3 sets
15 Medball Leg Curl
10 Side Bend
METCON
6 Rounds for Time
6 Burpees Box Jump Over
12 cals Erg
24 Double Unders
—
THURSDAY
STRENGTH
15 min Emom
Min 1: 10 DB Bench Press
Min 2: 5-10 Hanging Strict Leg Raise
Min 3: 40 sec Goblet Wall Sit
METCON
8 minute Amrap
3, 6, 9…etc
Dumbbell Front Squat 20/12.5kg
Push-ups
6 minute Amrap
2, 4, 6… ETC
Db Deadlift 20/12.5 kg
Sit Up
—
FRIDAY
STRENGTH
12 – 15 min Volume Accumulation
10 Renegade Row
12 Reverse Lunges
20 Plank Shoulder Taps
METCON
Amrap 24 min
6 Single Arm Clean and Jerk L
6 Single Arm Clean and Jerk R
12 Single DB Step Up
24 cals
Workouts of the week 11.09 / 17.09
MONDAY
SKILL
Row
METCON
60/40 Calorie Row
15 Single Arm Devils Press, L
15 Single Arm Devils Press, R
45/30 Calorie Row
12 Single Arm Devils Press, L
12 Single Arm Devils Press, R
30/20 Calorie Row
9 Single Arm Devils Press, L
9 Single Arm Devils Press, R
15/10 Calorie Row
6 Single Arm Devils Press, L
6 Single Arm Devils Press, R
*30 min cap
—
TUESDAY
STRENGTH
15 minute EMOM
Min 1: 6-10 Weighted Strict Leg Raise
Min 2: 30-45-sec Hollow Body
Min 3: 8-12 Glute Bridge Floor Press
METCON
5 T2B
7 Hands Off Push Ups
9 Kettlebell Swings (24/16)
27 Double Unders
—
WEDNESDAY
STRENGTH TEST PREP
3 3 3 2 2 2, climbing
Back Squat
Weighted Pull Ups
METCON
12-15 min Emom
Min 1 – 250/200 mt Row o Bike Erg
Min 2 – 6 Front Squat 70/50
Min 3 – 6-15 Unbroken Chest to Bar
—
THURSDAY
STRENGTH
Box Pike Progression
5 sets
4-6 Kipping Déficit HSPU, 20×1 tempo
METCON
For Time
27 – 21 – 15 – 9
Sumo Deadlift High Pull 35/20
Push Press 35/20
cap 15
—
FRIDAY
Speed Strength Test Preps
Broad Jump
5 x 3 Plyo (seguidos, no pausa)
+
Hang Power Clean
Every 2 min x 6
3 – 3 – 3 – 2 – 2 – 2 –
into
2 min Amrap Power Clean
*use the weight of the last set
METCON
Dumbbell Hang Chief
5 x 3 min On 1 min Off
1 Round is:
3 DB Hang Power Clean
6 Push Ups
9 Air Squat
—
SATURDAY
METCON
For Time – T2
Cash In
30 Synchro Burpees
2 Rounds
1500m Row/Ski
40 Hang Power Snatch 50/35
80 Wall Ball 9/6 kg
Cash Out
30 Synchro Burpees
GPP
MONDAY
SKILL
Row
METCON
60/40 Calorie Row
15 Single Arm Devils Press, L
15 Single Arm Devils Press, R
45/30 Calorie Row
12 Single Arm Devils Press, L
12 Single Arm Devils Press, R
30/20 Calorie Row
9 Single Arm Devils Press, L
9 Single Arm Devils Press, R
15/10 Calorie Row
6 Single Arm Devils Press, L
6 Single Arm Devils Press, R
*30 min cap
—
TUESDAY
STRENGTH
STRENGTH
4 x 30/21 cal Ski
*rest same time
METCON
In 25 min T-2
1500 mt Ski
4 Rounds
30 Db Push Press 20/12,5
50 Air Squat
AMRAP mt Ski
—
WEDNESDAY
STRENGTH
Strict Pull Ups Test Preparation
Every 90 sec x 5
3-5 Weighted Strict Pull Ups
+
3 sets
12-15 Upright Row
20 Plank Knee to Opposite Elbow
*rest 60 sec
METCON
For Time
20-16-12-8-4
Alternating DB Power Snatch 22.5/15 kg
Medball Hug Reverse Lunges alt 9/6 o 6/4 kg
Tuck Up Sit Ups o sit Up
—
THURSDAY
STRENGTH
12 minute Volume Accumulation
Weighted Strict Leg Raise
6/8 SLRDL x side
45/60 sec Hollow Body Hold
+
3 sets
15 Crush Grip KB o DB Curl
20 Frog Pump
METCON
16 min Amrap
5-6-7-etc Down Up
5-6-7-etc Jumping Pull Ups
*12/9 Cals anfter each Round
**add 1 reps each Round
—
FRIDAY
STRENGTH
15 min Emom
Min 1: 40 sec Dual Kb Weighted Wall Sit
Min 2: 8-15 Kb Bent Over Row
Min 3: 12-20 Bicycling Crunch
Kb Clean Review 5-8 min
METCON
3 min On 1 min Off x 5
3 Kb Clean each arm
6 Sit Up
9 Squat Jump
Workouts of the week 04.09 / 10.09
CROSSFIT
MONDAY
STRENGTH
5 x 3 Max Broad Jump (1.1.1)
*rest minimum 1 min
+
Every 2 min x 5
1 Power Clean 2 Hang Power Clean 1 Jerk
*focus on Cycling and Speed
METCON
For Time In Team of 3
150 Cal Row – 120
300 Double Unders – SU x 3
150 S2O 40/25 kg
—
TUESDAY
5 sets
20-30 sec Free spotted Handstand Hold
+
5 sets
3-6 Kipping HSPU, 30×1 tempo
*kick up cada rep
METCON
18 min Emom
Min 1: 3-6 Wall Walk
Min 2: 12 Dumbbell Snatch
Min 3: 15/12 cal Bike
—
WEDNESDAY
4 sets
6 Back Squat
6 Weighted Pull Ups ( AMRAP – 2 )
*rest 2 min
METCON
9 min Amrap Ladder of 3
6 Chest to Bar – Pull Ups – Banded C2B
6 Overhead Squat 50/35 – 40/25 kg
—
THURSDAY
15 min Volume Accumulation
40 mt Heavy Farmer / Bear Hug Carry
12 Dumbbell Bench Press
10 Hollow Rock
METCON
5 Rounds for Time
20 American Swings 32/24 kg
10 Burpee Box Jump Overs 50/60 cm
*15 minute cap *performance sub 12
—
FRIDAY
Row
2 min On 2 min Off x 4
*increasing effort every 40 sec
METCON
25 minute AMRAP
200 mt Run
10 Kipping toes to Bar
6 Sandbag over the Wall*
*1 rep + every Round
—
SATURDAY
Partner Workout
2 Rounds For Time
75 Sit Up
Row 750m*
75 Wall Ball (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
Every 2:30 min x 5 / 12 min Volume Acc
6 Single Arm Z Press each
6/8 Single KB Rack Reverse Lunges
30 sec Side Plank each
PUMP
Emom 8 min
Min 1: 10-12 Standing French Press
Min 2: 10 S. Leg Foot Elevated Glute Bridge
—
TUESDAY
STRENGTH
15 min Emom
Min 1: 40 sec Wall Sit
Min 2: 8-10 Dumbbell Row*
Min 3: 40 sec Hollow Hold
+
3 set
Max Leg Extension
20 Weighted Crunch
40 Russian Twist
METCON
15 min Emom
Min 1: 12 Single Arm Hang Snatch (6/6), 22.5/15
Min 2: 15/12Cal Row
Min 3: 12/15 Slam Ball
—
WEDNESDAY
STRENGTH
5 x 3 Max Broad Jump (1.1.1), no son seguidos
+
4 sets
6-8 Dual Kb Deadlift
10-12 Kb Crush Grip Floor Press
PUMP
3/4 sets
5/10 Hanging Leg Raise
12/15 Chest Fly
*rest 60 sec
METCON
2 min On 1 min Off x 4/5
3 Hands Off Burpees
9/6 Cal Bike
12 American Swing 24/16 kg
—
THURSDAY
TEST STRENGTH PREPARATION
Pull Ups Test Preparation
3-5 Strict Pull Ups
10 V-Ups
+
PUMP
3 sets
Max Curl, minimum 10
Max Banded Pull Down minimum 15
*rest 60 sec between
METCON
In 14 min
500 mt Run
Ladder of 2
Squat Jump / Air Squat
Knee to Opposite Elbow
Ches to Ring Row*
*anillas a contacto con el pecho en la top position
—
FRIDAY
POWER ENDURANCE TEST PREP
2 min On 2 min Off x 4
*increasing effort every 40 sec
METCON
25 minute AMRAP
200/150 mt Row
5 Burpees over the Plate
5 Plate Ground to Overhead 20/15 15/10 kg
5 Plate Sit Up
*1 rep + every Round
Workouts of the week 28.08 / 03.09
CROSSFIT
MONDAY
STRENGTH
Every 90 sec x 5
5 Broad Jump for Max Distance
Every 2 min x 5
1.1.1 Paused Power Snatch
*1 sec Above the Knees
METCON
15 min Emom
Min 1: 15/12/9 Cal Bike
Min 2: 15 Box Jump 50/60 cm
Min 3: 9 Hang Power Snatch 50/35 kg
—
TUESDAY
STRENGTH TEST PREP
4 sets
8 Back Squat
8 Strict Chin Ups, 20×1
*rest 90 sec
METCON
12 min Amrap
5 Deadlift 100/70 kg
15 Wall ball 9/6 kg
30 Double Unders / 60 SU / 40 sec DU Attempts
—
WEDNESDAY
ROW TEST PREP
Row 2 x 4 min On 4 min Off
*increasing effort every 2 minute
METCON
Interval 18.1- 30 minute AMRAP
2:30 On 30 sec Off
8 T2B
10 Dumbbell Hang Clean and Jerk alt 22.5/15 kg
14/12 Calorie Row
—
THURSDAY
STRENGTH
5 Close Grip Bench Press
10-15 DB Romanian Deadlift
*rest 90 sec
METCON
5 Rounds
2 Burpees Bar Muscle Up
20 American Swing
250 m Run
*add 2 Bar Muscle Up each Round
—
FRIDAY
TRENGTH
Single Foot Handstand Hold Wall Supported
30 sec On 90 sec Off x 5
Every 90 sec x 5
3-5 deficit Negative HSPU
METCON
4 Rounds for Quality
12 Strict Handstand Push-ups
16 Dumbbell Box Step-Overs (22/15)
—
SATURDAY
Partner Workout
00-10′
8 RFT YGIG
Kettlebbell DT
-into-
10-25′
10 RFT YGIG
19 Wallball (20/14)
19/15 Calorie Row
GPP
MONDAY
STRENGTH
3 sets
8 Dual Kb Rack Split Squat
8 Single Arm Row
+
8 min Emom
10-12 Banded Face Pull
45 sec Goblet Wall Sit Hold
METCON
Every 4 minutes for 12 minutes
Run 200 o Row 200/150 mt
10 Burpee Box Jumps
—
TUESDAY
STRENGTH
Every 90 sec x 5
5 Broad Jump for Max Distance
+
Every 90 sec x 5
6-8 Devil Hang Power Clean
3 Push Press
+
3 sets
15-20 Crush Grip Curl and Press
*rest 1 min between
METCON
90 sec On 30 sec Off x 7
12 Plate Ground to Overhead 20/15
9 Cals Bike
6 Burpees no Push Ups
—
WEDNESDAY
STRENGTH
5 sets
10 Alternating Floor Press
30 sec Side Plank each
*rest 90 sec
+
3-4 sets
20 Tall Plank Shoulder Tap
15 Weighted Crunch
10 Banded Triceps Extension
METCON
20 minute AMRAP T-2
10 Hands Off Push Ups
15 Air Squat
20 calorias Row o 60 DU
*releay Style
—
THURSDAY
STRENGTH
Bike 2 x 4 min On 4 min Off
METCON
5RFT
12 American Swing 32/24 KG
12 Weighted Step Over the Box
12 Plate Sit Up
—
FRIDAY
STRENGTH
3 sets
8 T-Bar Row
12 Lateral Raise
*rest 60-90 sec
3 sets
8 Hip Thrust
12 Leg Extesion
*rest 60-90 sec
METCON
For Time – T2
2 Rounds
800 mt run o Row (400 each)
40 alt Dumbell Snatch
Workouts of the week 21.08 / 27.08
CROSSFIT
MONDAY
STRENGTH
4 sets
6 Overhead Squat, 21×1
6-8 Wide Grip Strict Pull-up, 20×1
*pause in the bottom position on each rep
METCON
FOR TIME
500 mt Run
-straight into-
15-12-9-6-3
DB Thrusters 22.5/15 kg
Kettlebell Swings (32/24)
-straight into-
500 mt Run
*bike erg 1000 mt
—
TUESDAY
METCON
T-2
For Time
2000m Row
25 Syncro Down Up
1500m Row
20 Syncro Burpees
1000m Row
15 Syncro Hands Off Push Ups Burpees
500m Row
10 Syncro Dual Push Ups Burpees
*cap time 25 min
FINISHER
3 sets
10 S. Arm Glute Bridge Floor Press AHAP
+15 Banded Triceps Extension
*rest 90 sec between sets
—
WEDNESDAY
STRENGTH
Every 90 sec x 5
10 mt Broad Jump
+
Every 90-sec x 10 sets
3 Power Clean form Block
METCON
For Time
10-8-6-4-2
Kipping T2B
Hang Squat Cleans 45/30 kg
Rest 2 minutes
2-4-6-8-10
Kipping Chest to Bar
Hang Power Cleans 60/40 kg
*17 minute cap
—
THURSDAY
STRENGTH
EMOM 15′
Min 1: 6-8 Landmine SLRD
Min 2: 6/10 Straight Leg Raise
Min 3: 30-40 sec Hollow Hold
METCON
4 min On 1 min Off x 3
16 Wallball 9/6 kg
32 Double Unders
—
FRIDAY
TRENGTH
Handstand Hold Wall Supported
30 sec On 90 sec Off x 5
Every 90 sec x 5
3-5 Negative Handstand Push Ups
METCON
25 minute Amrap
30 cal Erg
20 Dumbbell Power Snatch, alt 22/15 kg
15 Box Jump-step down 50/60 cm
10 Kipping Handstand Push Ups
—
SATURDAY
METCON
4 RFT
20/15 Calorie Bike
-into-
3 Rounds
3 Devil Press
9 Sit Up
15 Air Squat
* rest 1 min after each round
.
GPP
MONDAY
STRENGTH
4 sets
5-8 Dual Kb Squat Box Squat, 30×1
5 High Box Jump/Box Jump
*rest 90 sec o every 2:30 min
+
Tabata
Squat Jump o Air Squat
Sprinter Mountain Climbers
METCON
20 min Amrap
20 Air Squat
15 Dumbbell Push Press 15/10
10 Burpees No Push Ups Broad Jump Back Pedal
30 sec rest
—
TUESDAY
STRENGTH
15 min Emom
Min 1: 30/40 sec Ring Front Leaing Rest
Min 2: 10/15 Kb Crush Grip Floor Press
Min 3: rest
+
6 min Emom
Min 1: 10-15 Standing French Press
Min 2: 10-16 Tall Plank Shoulder Tap
METCON
5 Sets
90 sec on 30 sec off
Row
Slamball Hug Reverse Lunges
+
5 Sets
40 sec On 20 sec Off
Row
Hands Off Push Ups
—
WEDNESDAY
STRENGTH
Every 3 min x 5
9-12 Kb/ Db Romanian Deadlift, 20×1
9-6 Kb/ Db Bent Over Row, 10×1
Max Shrug!
+
3-4 sets
10-12 Lateral Raise
10-12 Leg Extension
*rest 1 min
METCON
2 Rounds – 18 min total time
1-3: run 200 mt
3-9: Amrap*
*6 American Swing 6 Down Up 6 Sit Up
—
THURSDAY
STRENGTH
4 sets
6-8 Seated / Standing Arnold Press
40 sec Banded Glute Bridge Hold
20 sec Side Plank each
+
3 sets
10-12 Hummer Curl
20 Frog Pump
10 Side Bend x side
METCON
Amrap 7 min
6 Single Arm Devil Press alt
8 Tall Plank Db Drag
12/10 Cal Row
Amrap 7 min
6 Single Arm Devil Press alt
8 Tall Plank Db Drag
12/10 Cal Row
—
FRIDAY
METCON
10 min amrap
10 Kb Snatch o Clean and Jerk
10 Burpees no Push Ups
30 Double Unders – 30/60 Single Unders
+
10 min amrap
12 Kb Squat (6/6)*
20 Sprinter Mountain Climbers
30 Double Unders – 30/60 Single Unders
*3 min rest between
PUMP
4 sets
10 Kb Curl into Halo into French Press
10/15 Banded Donkey Kick each
20-30 Feet Elevated Crunch
Workouts of the week 14.08 / 20.08
CROSSFIT
MONDAY
STRENGTH
Strict/Butterfly Pull Ups Progression
+
Every 2 min x 6
1 Power Snatch + 1 Squat Snatch
METCON
FOR TIME
21-15-9-6
Snatch (50/35)
*5 Burpee Pull up after each set
Time cap: 12′
—
TUESDAY
STRENGTH
Every 2′ x 5 Rounds
3 – 3 – 2 – 2 – 2
3-Position Power Clean
METCON
HASTA LOS DIENTES (T-2)
10 Rounds For Time YGIG (5+5)
10 Deadlifts (100/70)
15 Cals Bike
*12 min cap time
—
WEDNESDAY
METCON
10 minute AMRAP
5, 10, 15…etc
Air Squat
Push Ups
rest 3 min
10 minute AMRAP
5, 10, 15…etc
American Swing
Vups
rest 3 min
10 minute AMRAP
5, 10, 15…etc
Double Unders
Calorie Row
—
THURSDAY
STRENGTH
EMOM 12′
1 – 30″ L-Sit Hold
2 – 30″ Weighted Side Plank (L)
3 – 30″ Weighted Side Plank (R)
METCON
2 Rounds For Time:
15 Broad Jump to back pedal (1m)
20 Renegade Row
1000m Run
time cap:
Finisher:
Accumulate 50 Superman lifts
Accumulate 50 Hollow rocks
—
FRIDAY
TRENGTH
SHSPU Re-Test
METCON
MI GENTE
(scored in 3 parts)
AMRAP 3′
30 Wall Ball (9/6)
20 T2B
20 HSPU
30 Pull up
20 Burpees over the Bar
30 Clean & Jerk (50/35)
rest 1′
AMRAP 6′
same as above
rest 2′
FOR TIME* (cap: 12′)
same as above
—
SATURDAY
STRENGTH
10/10 RNT Split Squat
8-10 Cuban Press
10/10 Half Kneeling Windmill
METCON
AMRAP 20
20 Box Step Over (BW)
20 Down & Up
20 American
15 cal ERG
.
GPP
MONDAY
STRENGTH
4 sets
8-10 Dual Kb o Goblet Squat, 30×1
30 sec Side Plank each
rest 90 sec
+
3 x
10-15 Side Bend
10-15 Standing French Press
*rest 60
METCON
Every 3 x 4 min alternating
A. 20/15 Down Up + 20/15 Sit Up
B. 20/15 cal Bike + 15 Db Push Press
—
TUESDAY
STRENGTH
4 sets
5-8 Db Single Arm Bent Over Row/side
5-8 Single Arm DB Reverse Lunges
*rest 90 sec
+
3 x Max Crush Grip Curl
METCON
Amrap 18 min
18 Plate Hug Box Step Up
15 Plate ground to Overhead
9 Broad Jump over the Plate
—
WEDNESDAY
STRENGTH
Emom 12-15 min
Min 1: 5 Hang Db Clean + 5 Db Clean Ub
Min 2: 20 Quadruped Shoulder Tap
Min 3: rest
METCON
For Time
0-8 min
Amrap
6 Hang Devil Clean
30 Double Under
Then…
8-16 min
Amrap
6 Db Burpees
12 Cal Row/Bike
—
THURSDAY
STRENGTH
4 sets
Max Strict Australian Pull Ups (min. 5)
8-12 Deficit Push Ups
8-12 Reverse Sit Up
*30 sec rest after each exercise
**1 min after each set.
METCON
2 Rounds – 18 min total time –
0-2: 200 mt Run
2-5 . Amrap:
12 Air Squat
6 Push Ups
3 Deck Squat
5-7: 200 mt Run
7-9 . Amrap:
12 Air Squat
6 Push Ups
3 Deck Squat
—
FRIDAY
STRENGTH
Skill Kb Snatch
Every 2 min 5/8 Kb Snatch Each x 5
METCON
Amrap 20 min 4 On 1 Off
12 American Swing o 6/6 Kb Snatch
12 Alternating Jumping Lunges
12 Athletic Burpees
Workouts of the week 07.08 / 13.08
CROSSFIT
MONDAY
STRENGTH
Strict/Butterfly Pull Ups Progression
METCON
IN MY FEELINGS
0:00 to 9:00
Emom
5 C2B + 7 Burpees over the Bar
from 10:00
4 Rounds for Time:
12 Thruster (45/30)
4 Bar Muscle up
*18 min cap time
—
TUESDAY
STRENGTH
SHSPU Strength Protocol
METCON
A. 10′ to establish a heavy double
Segmented Power Clean* t&g
*2″ pause at the knee
+
B. Every 6 minutes for 18 minutes
10-15 Kipping Handstand Push-up
80 D.U.
8 Clean (85-90% of part A)
—
WEDNESDAY
SKILL
Row
METCON
FIGHT GONE GUAY
Alternating minutes with a partner
4 rounds for max reps
1′ Wall Climb
1′ Hang Power Snatch (40/30 kg)
1′ Box Jump
1′ T2B
1′ cal. Row
1′ rest (both)
—
THURSDAY
STRENGTH
4 Sets for Quality:
6-8 Nordic Fall
10/10 Banded deadbug
10 Glute Bridge Walk out
METCON
16-20 min Emom
1- 9-15 cal. Bike
2 – 10-15 Floor Press
3 – 40″ Max distance Bear Hug Carry
4 – rest
—
FRIDAY
STRENGTH
Tall Snatch – 3×5; rest 60-sec
+
Snatch Lift Off + Power Snatch + Overhead Squat – Every 90-sec x 10: 1+1+1
METCON
For Time
50 Dumbbell Snatch, alt (22/15 kg)
25 Dumbbell Box Step Overs (22/15 kg)
50 Burpees
25 Dumbbell Box Step Overs (22/15 kg)
time cap: 10′
**only one dumbbell on the step overs, hold any style»
—
SATURDAY
METCON
AMRAP 35 min – T2
100 Du
50 C2B / Pull Up
40 Burpee
30 V Ups
20 Clean (60/45)
.
GPP
MONDAY
STRENGTH
4 Sets
4-6 Strict Chin Ups
30 seg. Hollow Body Hold
*90 Seg rest after each set
3 Superset
6/6 Kb Gorilla Row
30 seg Plate Guns Hold
METCON
IN MY FEELINGS
6 Rounds for Time:
8 Double DbThruster
16/12 Cal Skierg
*18 min cap time
—
TUESDAY
STRENGTH
4-5 sets
8-10 Seated Arnold Press, 21×1
10-16 Quadruped Shoulder Tap (5/5 o 8/8)
*rest 30 sec between exercise , 60-90 sec between rounds
METCON
10 min Emom
8-12 Weighted Push Up
12 Suitcase Dumbbell Reverse Lunges
+
Amrap 10
10 hang Single arm Db Clean and Jerk each side
10 db Box Step Up(1 sola Db)
—
WEDNESDAY
STRENGTH
Every 3 min x 5 o 5 sets
6 Dual Kb Sumo Deadlift
10 Seated Banded Row
40 sec Feet Elevated Plank
METCON
22 min Amrap
2 Rounds
15 Sumo Deadlift High Pull
12 calorías
9 Weighted Sit Up
2 Rounds
15 American Swing
12 calorías
9 Goblet Squat
—
THURSDAY
STRENGTH
Every 2 minutes x 5
10 Renegade Row (no push ups – 5/5)
15 DB Romanian Deadlift
10 Tuck Up Sit Up
+
Tabata
Plank
20 Weighted Crunch
*2 intervalos antes de cambiar
METCON
Amrap 12 min
5 Db Burpees
5 Db Hang Devil Press
10 Box Jump Step Down
—
FRIDAY
STRENGTH
Every 90 sec x 6 alternando A/B
A.
10 Kb Curl + Halo + Goblet Squat
B
12 Kb Drag
METCON
Amrap 20 min
200 mt run o 40 sec Row-Bike
20 Kettlebell Push Press (10/10)
30 Med Ball Deadlift
40 sec Hollow Rock o Hold
Workouts of the week 31.07 / 06.08
CROSSFIT
MONDAY
4 sets;
8 Back Squat, 21X1
*rest 2 minutes
Buy in: 50 Wall Ball
3 Rounds:
20 American Swing
20 Ab-mat Sit Up
Cash out: 50 Wall Ball
*12 minute time cap
—
TUESDAY
Strict/Butterfly Pull ups Progression
AMRAP 15
20 Burpee Pull up C2B
50 DU
15 Power Snatch 50/35 kg
50 DU
10 Bar Muscle up
50 DU
—
WEDNESDAY
4 sets
3 Paused Deadlift
*rest 2 minutes
*pause below knee, reset each rep, no TNG
+
4 x 6 Floating Clean Pulls; rest 90 sec
RASPUTIN
In 9 min
21 cal Bike
12 Clean 70/45 kg
15 cal Bike
9 Clean 80/55 kg
9 cal. Bike
6 Clean 90/65 kg
AMRAP cal. Bike
—
THURSDAY
Strict HSPU Strength Protocol
Every 4 min x 4 (16 min)
Intervals 1 & 3
25 Box Jump Over + 10-15 T2B
Intervals 2 & 4
25/20 Cal Row + 10-15 Kipping Handstand Push-up
—
FRIDAY
Skill Review Rope Climb
GIN & JUICE
5 Rounds for Time:
6+6 KB Snatch + OH R. Lunge (24/16)*
6+6 KB Snatch + OH R. Lunge (24/16)*
2 rope climb
* Every break in the complex: 1 rope climb
*Time cap: 20
—
SATURDAY
CHELSEA
30 minute EMOM (alternating minutes with a partner
5 Pull up
10 Push-ups
15 Air Squats
.
GPP
MONDAY
4 sets
6-8 T bar Row o Bent Over Row
12-15 Crush Grip Dumbbell Curl
+
4 sets
10 Bent Over DB Lateral Raise
20 Weighted Crunch
30 sec Hollow Hold
For Time T – 2
80 Cals
60 Dumbbell Clean 22.5/15
70 Cals
50 Dumbbell Clean 22.5/15
60 Cals
40 Dumbbell Clean 22.5/15
—
TUESDAY
Every 3 min x 5
10-8-6-6-6 Dual Kb Squat, climbing, 20×1
After each set
10 Banded/Goblet Good Morning
30 sec o 16/20 reps Tall Plank Shoulder Tap
AMRAP 18 min – 40 sec On 20 sec Off
1 – Sit Up
2 – Box Jump Step Down
3 – Double Unders
—
WEDNESDAY
Every 3 min x 5
5-8 Strict Chin Ups
8-12 Seated Pike Leg Lift
2 Rounds
From 0 to 4
Tabata Burpee no Push Ups
From 4 to 8
Tabata Cals Row
From 8 to 12
Hollow Body Hold
*rest 4 minute between Rounds
—
THURSDAY
4 Rounds
6 Single Arm Push Press
6 Single Arm Overhead Reverse Lunges
30 sec Side Plank each side
*90 sec rest
For Time
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
Abmat Sit Up
*Time cap 20 min
—
FRIDAY
3 sets
10 Romanian Deadlift
10 Donkey Glute Kick
+
3 sets
10 Bench Dumbbell Press
10 Curl + Press
AMRAP 12
Ladder 2
Dumbbell Snatch alt 22,5/15
Plate Hug Step Up 15/10
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