MONDAY

STRENGTH
Every 90 sec x 3
5 Toes to KBs
5 Beat Swings
+
12 min Emom
Min 1-6: 6 Half Toes to Bar
Min 7-12: 1-6 Toes to Bars

METCON
100 DB Alt. Hang Clean and Jerk
80 Box Jump Overs
60 Wall Balls
40 Walking Lunges
20 Toes to Bar
*24 min cap time
**Score: Time o Total Reps

—

TUESDAY

STRENGTH
3 x 3 Front Squat
*2 Drop Set AMRAP, 10% meno del último set
*mínimo… 2 min rest, mínimo!

METCON
For Time
5-10-20-10-5
Deadlift 100/75 kg
Deficit Strict Handstand Push Ups*
*10 min cap gime
**Rx: + de 6 reps UB

—

WEDNESDAY

HYROX BENCHMARK DAY
IKEJA
25 min Amrap
20 Push Ups
20 cal Row/Ski
20 Wall Balls / Med Ball Thruster
10 Burpees Broad Jump
40 Sit Up

Bodybuilding opción 1
3/4 sets
8 Barbell or Dumbbell Bent Over Row
Max Strict K2E o Knee Raise
Max Plat French Press

Bodybuilding opción 2
3/4 sets
10/15 Barbell or Dumbbell RDL
Max Strict K2E o Knee Raise
Max Single Leg V-Ups

—

THURSDAY

STRENGTH
Every 90 sec x 5
Amrap – 2 UB Strict C2B / Pull UPS

METCON
20 min Emom
Min 1: 5 Overhead Squat 60/50 kg
Min 2: UB Kipping Chest to Bars
Min 3: Erg x cals
Min 4: rest
*Performance 70/50 Kg
**si tienes menos de 8 C2B scale to Pull Ups

—

FRIDAY

STRENGTH
Build 1 Quality RM of this complex
1 Push Press 1 Jerk 1 Thruster
*12 min cap time

METCON
Open Workout 17.5 – T 2
10 rounds for Time – 1 Round each
9 Thrusters 45/30 kg
35 Double Unders
*20 min cap time

—

SATURDAY

METCON
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

---

GPP

MONDAY

STRENGTH
4 sets
10 Dumbbell / Barbell Bench Press
12 D-Ball Hug Reverse Lunges (6/6)
*rest 90-120 sec between sets
+
Every 90 sec x 3
15 Triceps Extension
15 Frog Pump

METCON
4 Rounds For Time
25/20 Cals erg
20 Air Squat
15 Sit Up
10 Burpees o Down Up
*cap time 20 min

—

TUESDAY

STRENGTH
4 sets
6 Dumbbell Rare Foot Split Squat x side
*rest 90 sec
+
3 sets
12 Dual DB o KB Romanian Deadlift
30 sec Copenaghen Plank x side
*rest 90 sec

METCON
For Time
45 Double Unders
10-1
Box Jump Over 60/50 ccm
1-10
Dumbbell Hang Devil Clean 22,5/15 kg
45 Double Unders
*12 min cap time

—

WEDNESDAY

HYROX BENCHMARK DAY
IKEJA
25 min Amrap
20 Push Ups
20 cal Row/Ski
20 Wall Balls / Med Ball Thruster
10 Burpees Broad Jump
40 Sit Up

Bodybuilding opción 1
3/4 sets
8 Barbell or Dumbbell Bent Over Row
Max Strict K2E o Knee Raise
Max Plat French Press

Bodybuilding opción 2
3/4 sets
10/15 Barbell or Dumbbell RDL
Max Strict K2E o Knee Raise
Max Single Leg V-Ups

—

THURSDAY

STRENGTH
4 x 6/8 Seated Dumbbell Shoulder Press
+
4 sets
10 Seated Dumbbell Lateral Raise
15/20 Banded Face Pull
*rest 90 sec between
+
50 Crush Grip DB Curl into Press

METCON
15 min 2:30 min On 30 sec off
15 Slam Ball
12 V-Ups
10 Kick Throw
Amrap mt erg o Shuttle Run, score is total mt

—

FRIDAY

STRENGTH
5 x 4/6 Strict o Weighted Chin Ups
20 mt D-Ball Carry AHAP
*90 sec rest between

6/8 min Emom
Min 1: 10 Hollow Rock o 40 sec Hollow Hold
Min 2: 30 Russian Twist with medball o plate

METCON
10 rounds for Time – T2 – 1 Round each
6 Renegade Row
12/10 Cals
**1000 mt Row/Ski after Round 5 & 10
*20 min cap time

MONDAY

METCON
50 Kipping Toes to Bar
*5 min cap time

METCON
For Time – T-2
5 Rounds
16 Synchro DB Snatches alt 22.5/15 kg
8 Synchro Burpees over the DB
4 Synchro Bar Muscle Up

into

300 Double Unders
*15 min cap time, performance sub 13

—

TUESDAY

STRENGTH
Deadlift
3 x 3 + 2 Drop Set (-10%) AMRAP
*minimum 2 min rest between

METCON
Every 3 min x 5
9 D-Ball Over the Shoulder 50/40 kg
12 Hands Off Push Ups
18 Box Jumps 60/50 cm

—

WEDNESDAY

METCON
7 min Amrap
5 Deficit Strict Handstand Push Ups
15 cals

rest 3 min

7 min Amrap
10 Déficit Kipping Handstand Push Ups
20 mt Walking Lunges

STRENGTH
4 sets
6 Incline Bench Press
12 DB Chest Fly
+
50 Curl, any Style
50 Triceps Extension
50 V-Ups

—

THURSDAY

STRENGTH
Hang Power Clean Review + Specific Warm Up

METCON
25 min AMRAP – T2
30 Shuttle Run
30 mt D-Ball Carry each
60 Hang Power Clean 70/50 kg
30 mt Buddy Carry each
40 Cal

—

FRIDAY

STRENGTH
50 Kipping Chest To Bar
*5 min cap time

METCON
2 x 8 min Amrap – Ladder of 4
4 Chest to Bar
4 Overhead Squat 35/25 kg

*2 min rest between AMRAP

—

SATURDAY

METCON
T-2 MF
Every 90 sec
Atleta A: 21 Cals Amrap Burpees over the bar
Atleta B: 18 Cals Amrap Burpees over the bar
Atleta A: 15 Cals Amrap Burpees over the bar
Atleta B: 9 Cals Amrap Burpees over the bar

3 min rest

2 Rounds for Time
55 Cals Row
55 Power Snatch 35/25 kg
55 Wall Ball 9/6 kg
*14 min, performance sub 12

---

GPP

MONDAY

STRENGTH
4 Rounds
8-12 Flat Bench Press
5-10 Strict Knee / Leg Raise
+
100 Banded Pull Apart
10/15 Push Ups every break

METCON
For Time – T2
5 Rounds
18 Synchro Plate G2O
12 Synchro Burpees Over the plate

into

100 cals for Time
*18 mins cap time

—

TUESDAY

STRENGTH
5 sets
5 Trap Bar Deadlift
5 High Box Jump
+
3 x 12 Barbell or Dumbbell Bent Over Row

METCON
12-15 min for Quality or Emom
16-20 Kick Throw
12-15 American Swing 24/16 kg
6 Shuttle Run

—

WEDNESDAY

STRENGTH
4 sets
8 Dual KB Squat on Medball, 30×1 tempo
20 mt UB single arm Farm Carry x side AHAP
+
Tabata
4 min 20 sec On 10 sec Off, alt
Flutter Kick
Tall Plank Shoulder Tap

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
8/10 min Emom
Min 1: 10 Standing Dumbbell Curl
Min 2: 10/15 Dual KB RDL, light weight slow!

8/6 min Emom
Min 1: Max Banded Curl
Min 2: Max Frog Pump

METCON
20 min EMOM for Reps – cals
Min 1: Erg for mt
Min 2: Wall Ball o Dumbbell Thruster 12-8 kg
Min 3: Erg for mt
Min 4: Dumbbell Renegade Row into Down Up
Min 5: rest

—

FRIDAY

STRENGTH
4 sets
10-12 Db Seated Arnold Press
*rest 90 sec

3 sets
12 Db Split Squat 3/0/1
*rest 90 sec

METCON
3 Rounds for Time
10 D-Ball Over the Shoulder
20 Sit Up
30 Cals erg

MONDAY

STRENGTH
Thruster Build 1 RM

METCON
3 Rounds
30 Chest to Bar Pull Ups
15 Thruster 35/25

at 9 min

1600 mt Run (vuelta larga)
15 Bar Muscle Up
10 Thruster 60/40
cap time 20 min

—

TUESDAY

STRENGTH
Emom 12 min
Min 1: 40 sec Row Max Effort
Min 2: Max Wall Climb
Min 3: rest

METCON
For Time – T2
5 Rounds
30 cals
30 Box Jumps
30 American Swing 32/24 kg
*cap time 25

—

WEDNESDAY

STRENGTH
5 sets
3 High Hang Squat Clean

METCON
For Time or reps
1-3-6-9-15-21
Hang Cleans 60/40
Toes to Bar
*cap time 16

—

THURSDAY

STRENGTH
4-5 sets
2 Strict Muscle Ups / Weighted C2B
4 Strict Pull ups
12 Supinated Bent Over Rows
rest 2 min between sets

METCON
For Time
20-18-16-14-12-10
DB Push Press 22.5/15kg
Wall ball

—

FRIDAY

STRENGTH
12 min EMOM
Min 1: Max Reps HSPU
Min 2: 40 Double Unders
Min 3: rest
*performance: Deficit Kipping Handstand Push Ups

METCON
For Time
30-20-10
DB Snatches, 22.5/15kg
Burpees Box Jump Over
*10 min cap time
**performance sub 8

—

SATURDAY

METCON
8 RFT (IGYG)
9 High Box Jump Over
9 Power Snatch (40/30)
+5 Synchro Burpee over Bar

Rest 1 min

6 RFT (IGYG)
6 High Box Jump Over
6 Power Snatch (50/35)
+5 Synchro Burpee over Bar

Rest 1 min

4 RFT (IGYG)
3 High Box Jump Over
3 Power Snatch (60/40)
+5 Synchro Burpee over Bar

---

GPP

MONDAY

STRENGTH
4 Rounds
6 Trap Bar o Barbell Deadlift
8-12 Seated Dual KB Press
2 min rest

3 sets
30 mt dual rack kettlebell walk AHAP

METCON
For Time
8 Rounds
15 Air Squat
12 Single Arm Push Press 6/6
9 cals, any machine

—

TUESDAY

STRENGTH
4 sets:
6-8 Single Arm Bent Over Row
10/15 sec Prone Superman Angels
rest 90 sec

3 sets
15 Crush Grip Kb Curl
15 Banded Face Pull

METCON
18 min Emom
Min 1: 18 Sit Up
Min 2: 15/12 Cal Row
Min 3: 7/10 D-Ball G2S

—

WEDNESDAY

STRENGTH
4 sets
6 Landmine o Dual KB Rack Squat
10 Single Leg V-Ups x side
+
3-4 sets
8-10 Dual Dumbbell Upright Row
8-12 Lateral Raise

METCON
8 minute 40 sec On 20 sec Off
Erg o machine
score: total cals

rest 2 min

8 minute 40 sec On 20 sec Off
Burpees Box Jump Over
score: total reps

—

THURSDAY

STRENGTH
4 x 8 Hip Thrust
4 x 12 Floor Press

METCON
T-2
50 cals
75 Wall Ball
50 cals
75 Down Up

—

FRIDAY

STRENGTH
12-15 min Volume Accumulation* alternating with a partner
10 Renegade Row alt (no Push Ups)
16 Reverse Lunges alt 8/8
10-15 Partner Reverse Crunches

METCON
In 12 min Row for mt
Atleta 1 holding a D-Ball Atleta 2 Rowing
Every 3 minute perform 15 Double Unders each

MONDAY

STRENGTH
Deadlift 5 x 2
rest 2 min between sets

METCON
In teams of 2
1.2 Km Erg
200 Double Unders

10 Rounds
15 Wall Balls
5 Deadlift 100/75 kg

200 Double Unders
1.2 Km Erg
*time cap 23

—

TUESDAY

STRENGTH
Plyo Box Jump 4 x 4
+
Every 2 min x 6
2 Power Clean 1 Jerk

METCON
10-9-8-7-6-5-4-3-2-1
G2O 50/35 kg
Pull Ups C2B
*cap time 13

—

WEDNESDAY

STRENGTH
8 min Emom
Min 1: 1-5 mt HSW o 1-3 Wall Walks
Min 2: 18 Plank to Toe taps

METCON
10 Rounds for time
10 DB Box Step Ups 22.5/15kg
10 Handstand Push Ups
10 Sit Ups
*time cap 20

—

THURSDAY

STRENGTH
Every 90 sec x 15 min alternating
A. 5-10 Strict Pull Ups
B. 20 cals machine

METCON
For Time
50 Burpees Over the Line
50 Toes to Bar
*7 min cap time

FINISHER
3 sets
10 Partner GHD Sit Up
10 Partner Medball Throw

—

FRIDAY

STRENGTH
5 x 3 High Hang Squat Snatch

METCON
15 min Amrap
21 Box Jump Box
15 American Swing
9 Push Ups

—

SATURDAY

STRENGTH
4 Rounds for Quality
5 Floor Press
10 Dumbbell Upright Row
15 Triceps Extension

METCON
15 min For Quality
15 cals
12 Box Jump
6 Hang Muscle Clean and Press

---

GPP

MONDAY

STRENGTH
5 sets
4-6 Strict Chin Ups
10 Hollow Rock
+
3 sets
8 Dumbbell Lateral Raise
10/12 Dumbbell Curl

METCON
15 Calorias Erg
6/10 Ring Row
10 Deck Squat

—

TUESDAY

STRENGTH
3 sets
10 Dual Kb Front Squat, 21×1 tempo
12 Goblet Reverse Lunges (6/6)
+
3 sets
8-12 3 Point DB Row
15 Side Bend Dumbbell each side

METCON
In 20 min
T-2
60 – 40 – 20
cals
80 – 60 – 40
Slam Ball
Amrap Synchro Down Up

—

WEDNESDAY

S

STRENGTH
15 min Emom
Min 1: 6-8 Bench Dumbbell Press
Min 2: 40 sec Weighted Tall Plank
Min 3: rest
+
100 Banded Triceps extension

METCON
For Time
20 – 18 – 16 – 12 – 8 – 6
Dumbbell Power Snatch alt 22,5/15 kg
Squat Jump o Air Squat

—

THURSDAY

STRENGTH
3 sets
12 Goblet Rare Foot Split Squat (6/6)
Amrap Kb Crush Grip Curl
Amrap Weighted Crunch

METCON
4 min On 1 min Off x 4
3 D-Ball Clean
9 Sit Up
12 Air Squat

—

FRIDAY

STRENGTH
12-15 min Emom
Min 1: 3 Kettlebell Press + 3 Push Press each side
Min 2: 10-15 Banded Pull Apart
Min 3: 30 sec Side Plank

METCON
AMRAP 21 min T-2
50 calorías
40 Dumbbell Deadlift 22.5/15 x side
30 Burpees Over the Partner

MONDAY

STRENGTH
4 sets
3 Front Squat
3/5 Plyo Box Jump

METCON
For Time
1000 mt Row
50 Thrusters 35/25 kg
30 Chest to Bar
50 G2O 35/25 kg
cap time 17 min

—

TUESDAY

STRENGTH
Every 2 min x 6
1 Snatch Pull, 2 sec»
1 Snatch Pull
1 Snatch

METCON
3 min On 90 sec Off x 5
7 Burpees Box Jump Over
14 Toes to Bars
Max reps Wall Balls

—

WEDNESDAY

SKILL
Bar Muscle Up and Handstand Push Ups Review

METCON
Nate 20 min Amrap
20 min Amrap
2 Muscle-ups
4 HSPU
8 KB Swings
*KB, 32/24kg

—

THURSDAY

POWER ENDURANCE
Bike Power Intervals
6 x 30 sec On 90 sec Off
+
4 sets
Max reps Strict Pull Ups
10 DB Pullovers

METCON
EMOM 18
Min 1: 15-12 Cal Bike
Min 2: Renegade/Ring Row, alt
Min 3: max UB Double Unders

—

FRIDAY

STRENGTH
Clean Review

METCON
Open 18.2
12:00 WINDOW
10-9-8-7-6-5-4-3-2-1
DB Front Squats
Burpees over Bar

Then

1 rep Max Clean

—

SATURDAY

METCON
AMRAP 30 min – T2
80 Double unders
20 Db Overhead Lunge R 1×22,5/15
20 Db Overhead Lunge L 1×22,5/15
80 Double Unders
40 C2B/Pull Up
80 Double Unders
40 Db Snatch
80 Double Unders
40 V-Ups

---

GPP

MONDAY

STRENGTH
4 sets
6 Trap Bar Deadlift, 30×1 tempo
20 Lying Glute Kicks (10/10)

METCON
T-2 For Time and Reps
0-8
1 mile Run-Row-Ski
8-20
Amrap
100 Air Squat
50 Burpees*
30 D-Ball Over the Shoulder

—

TUESDAY

STRENGTH
12-16 min Emom (3-4 sets)
Min 1: 6-8 Strict Pull Ups*
Min 2: 30-40 sec Hollow Hold
Min 3: 8-12 DB Lateral Raise
Min 4: rest
*Australian Pull Ups x 2

METCON
For Time
21-18-15-12-9-6-3
Slam Ball
Box Jump
cap time 12 min

—

WEDNESDAY

STRENGTH
4 sets for Quality
10-12 Incline Bench Press 30×1
8-12 Upright Row 30×1
*rest 90 sec between
+
3 sets
12-15 Banded Triceps Extension
15 Weighted Crunch

METCON
Amrap 18 min (17:30)
90 sec On 30 sec Off
12 Plate G2O
10 Prisoner Reverse Lunges
6 Burpees no push ups Over the plate

—

THURSDAY

STRENGTH
4 sets
7-10 tempo Dual Kb Squat, 30×1
10 Med Ball Leg Extension
*rest minimum 90 sec between

METCON
0-11
Amrap
200 mt run/row/bike/ski
10 Hang DB Snatch into Push Press alt

11- 22
Amrap
9 Box Jump o Step Up
15 Sit Up

—

FRIDAY

PUMP
Upper Body
3/4 sets
10 Chest Fly on Bench
10/12 Triceps Ext o Db French Press

Lower Body
3/4 sets
8/10 Staggered DB RDL x side
20 Frog Pump

METCON
7 Rounds
24 Double Unders
12 calorías erg
6 Push Ups Down Up
*cap time 16

MONDAY

STRENGTH
Every 90 x 6 sets
1 Hang Clean
1 Full Clean

METCON
For Time – T2
3 rounds
1300 mt Row
35 Sandbag Clean

—

TUESDAY

STRENGTH
Every 2 min x 6
3 Jerk ( 2 Power + 1 Split)*
*start with light weight, focus on technique

METCON
For Time
21-15-09
Deadlifts 70/50 kg
12-09-06
Push Jerks 70/50 kg

—

WEDNESDAY

METCON
15 min Emom
Min 1: 15/12 x Cal Bike
Min 2: 8/12 Weighted Step Overs
Min 3: 20 DU + 1/3 Wall Walk

rest 5 min

15 min Amrap
Min 1: Cal Bike
Min 2: Box Jump
Min 3: Single Arm Devil Pressa, alt 22.5/15 kg

—

THURSDAY

STRENGTH
4 sets
6 Back Squats
6/6 Lunges
10 mt Broad Jump

METCON
For Time
27-21-15-9
Burpees
Toes to Bars

—

FRIDAY

STRENGTH
5 sets
10 mt HSW
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

METCON
For Time
20-18-16-14-12-10
KB Swings
10-8-6-4-2
Strict Handstand Push Ups
*12 min cap time

—

SATURDAY

METCON
In teams of 2
3 x 10 min Stations

Station A
10 DB Snatches
10 Burpee Box Overs the DB

Station B
10 DB Push Press x side
10 Box Jump Over

Station C
10 DB Front Squat
10 Cals Erg

---

GPP

MONDAY

STRENGTH
4 sets
6-8 Dumbbell Bench Press AHAP
5/10 Med Ball Pike Up
+
3 sets
15 Banded Triceps Extension
20 Russian Slam

METCON
8 min Amrap
12 Cals
10 Sit Up
8 Hands off Push Ups

rest 2 min
8 min Amrap
12 Med Ball Thruster
10 Box Jump
8 Down Up into reverse Lunges

—

TUESDAY

SKILL
D-Ball Clean Technique

METCON
Amrap 24 min – T2
2 min On 1 min Off alternating
Min 1-2: Row for cals
Min 3: rest
Min 4-5: Amrap D-Ball Clean
Min 6: rest

—

WEDNESDAY

STRENGTH
Back Complex Every 3 min x 4-5
8/10 Dual Kb/Db Deadlift, 30×1
8/10 Bent Over Db/Kb Row, 20×0
10 Suitcase Reverse Lunges 5/5

METCON
5 Rounds For Time
35 Double Unders / SU + 2 attempts every 10
15 Air Squat
10 alt Dumbbell Snatch

—

THURSDAY

STRENGTH
Emom 16 min
30 sec Single Kb Wall Sit L
30 sec Single Kb Wall Sit R
8-12 Staggered Push Ups, 20×1
40 sec Hollow Body Hold
+
3 sets
20 Frog Pump
20 Weighted Crunch

METCON
Amrap 15 min
35 On 25 Off
Push Press
Sprinter Mountain Climbers
Cals o Air Squat o Single Unders

—

FRIDAY

STRENGTH
4 set
3/6 Weighted – Strict – Negative Pull Ups
10/15 side bend x side
10/15 Toes touches

METCON
For Time – T2
Row 50 cals

16 Rounds, 1 Round each
12 American Swing
6 Burpees
1 round a testa

Row 50 cal
*25 min cap time

MONDAY

SKILL
Muscle ups Review personalizada: fuerza o skill

METCON
PUTO LUNES
3 Rounds for Time
500 mt Row
35 Wall Balls
10 Pull Ups
5 Bar Muscle Ups
*25 min cap Time

—

TUESDAY

STRENGTH
4 sets
12 Bench Press
12 Diamond Push Ups
rest 2 min between

4 sets
12 Barbell Bicep Curls
12 Banded Curls
rest 2 min between

METCON
For Quality
27-21-15-9
Ring Row
V-Ups
Plate Hug Step Up

—

WEDNESDAY

STRENGTH
Every 3 min x 5
3 Front Squat
20 mt Bear Hug carry AHAP

METCON
4 Rounds
1:00 Max Bike
1:00 Max Front Squat
1:00 Max Toes To Bar
1:00 rest
Each round is scored for reps/cals

—

THURSDAY

STRENGTH
Every 2:30 x 4
3 Deadlifts
3 Déficit Strict HSPU

METCON
9 min Amrap
1-2-3
Cleans, HSPU, 50 Double Unders
4-5-6
Cleans, HSPU, 100 Double Unders
7-8-9
Cleans, HSPU, 150 Double Unders

—

FRIDAY

STRENGTH
3 x 5 Plyo Jump
+
in 12 min Build a Heavy rep of this Complex
1 Pull Snatch
1 Hang Power Snatch
1 Power Snatch

METCON
For Time
21 Power Snatch 50/35 kg
40 Burpees Box Jump Over
15 Power Snatch 60/40 kg
400 m Row

—

SATURDAY

METCON
In Team of 2
0-11
6 Push Ups
9 cals
15 Sprinter Mountain Climbers
*1 round each

11-13 Rest

On 13
For Time
120 Weighted Step Up
120 Sit Ups
60 Devil Clean
120 Squat Jump
120 Cals erg
*time cap 35

---

GPP

MONDAY

STRENGTH
5 sets
12 Deficit Split Squat @21X1 6/6
12 Ring Row o Australian Pull Ups

METCON
PUTO LUNES
For Time
21-18-15-12-9
Dumbbell Thruster 15/10 kg
Down & Up
*cap time 12

—

TUESDAY

STRENGTH
8-7-6-5 Trap Bar Deadlift
5 Broad Jump for Distance after each set

METCON
5 Rounds For Time
35 Double Unders / SU + 2 attempts every 10
15 V-Ups
12 alt Dumbbell Snatch

—

WEDNESDAY

STRENGTH
4-5 sets:
8/10 Single Arm Row x side
10/15 Hornet KB Curl
+
3 sets
12 Dumbbell Frontal + Lateral Raise

METCON
10 Rounds for Time
3 D-Ball Over the Shoulder
9 Burpees Box Jump Over

—

THURSDAY

STRENGTH
4 sets
6-8 Half Kneeling Landmine Shoulder Press, 20×1
+
3 sets
10/12 Seated Arnold Press
10 Hollow Rock

METCON
15/20 min Amrap 4 min On 1 min Off
9 Slam Ball
12 Alternating Leg V-Ups
15/12 Cals Bike/Row o 12/9 Box Step Up

—

FRIDAY

STRENGTH
Every 3 min x 4 sets
5/8 Deficit o Dumbbell Push Ups
8-10 Dual Kb/Db Upright row
*30 sec rest between

METCON
For Time – T2 relay Style
5 Rounds
15 Dual Kb Deadlift each
9 Db Push Press each
200 mt run juntos o 150 mt erg each
*cap time 18 min

MONDAY

STRENGTH
1 RM Seated Box Box Jump
+
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)

METCON
PUTO LUNES 16.10.23
In 10 min
50 Cal Erg
50 Deadlifts 90/70 kg
50 Wall Balls 9-6 kg
Amrap CrossOver o Double Unders

—

TUESDAY

STRENGTH
Kipping Technique
+
Every 90 sec x 4
Max Kipping Pull Ups

METCON
4 Rounds for time
30 American Swings 24-16 kg
20 Sit Up
15 Toes to Bars
9 Burpees to Target*
*round 2: Bp Pull Ups; round 3 Bp Chest to Bar, Round 4 Bp Bar Muscle up
*cap time 15

—

WEDNESDAY

STRENGTH
4 sets
4 Back Squats
8 Single Arm Dumbbell Row x side

METCON
For time
9-7-5-3 Thrusters 70/50 kg
90-70-50-30 Double Unders
*cap time 10

—

THURSDAY

STRENGTH
Every 2 min x 3 sets
Max Effort L-sit
+
Every 2 min x 3 sets
Max Effort Handstand Walk
+
Every 90 sec x 3 sets
Amrap Strict HSPU
+
Every 90 sec x 3 sets
Amrap Kipping HSPU

METCON
For Time
20 mt Dual Rack Walking Lunge
30-20-10
Cals Erg
Hands Off Double Push Ups Burpees
*14 min

—

FRIDAY

STRENGTH
15 min Emom
Min 1: Max cals Row
Min 2: Max shuttle Run
Min 3: rest

METCON
2 min On 2 min Off x 5
5 Burpees Over the Bar
7 Hang Power Clean 60/35kg
9 Front Squat 60/35kg

—

---

GPP

MONDAY

STRENGTH
4 x 8 Seated Arnold Press 21×1 + Max Banded Face Pull
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6
For Quality Tabata Quadruped Shoulder Tap

METCON
5 min Amrap x 3, 1 min rest between
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
15/12 cal at machine

—

TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
40 sec Hollow Hold after each set

3 sets
10 Lying Glute Kick x side
30 Side Plank x side

METCON
11 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
–3 x 5 Single Arm Turkish Sit Up x side
– Dumbbell Bench Press 12-10-8-6, climb each set, 20×1 tempo
– 5 min 30 sec On 30 sec Off FLR

POWER INTERVALS
Emom 10 min
Min 1: Row in Zone 2
Min 2. rest

Amrap 10 min 90 sec On 30 sec Off
10 Lateral Slam Ball
8 V-Ups, for quality
6 Burpees no Push Ups no Jump into Reverse Lunges

—

THURSDAY

STRENGTH
5 sets
10 Renegade Row (no push ups – 5/5)
15 DB Toes Elevated RDL
+
4 sets
10 Hammer Curl
20 Weighted Crunch

METCON
Amrap 12 min
7 Goblet Squat
14 Box Jump Step Down
21 Double Unders

—

FRIDAY

STRENGTH
Every 90 sec x 5
10 Kb Curl + Halo + Goblet Squat
10 Kb Drag

METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Dumbbell Push Press (10/10)
30 Med Ball Deadlift
10 Medball Sit Up

MONDAY

STRENGTH
Every 2:00 x 5 sets
4 Thrusters UB, finish with 4 Heavy Reps
4 Weighted Pull Ups

METCON
PUTO LUNES 09.10.23
For Time
21 Devil Press 22,5/15 kg
15 Burpee Pull Ups C2B
21 DB Push Press 22,5/15 kg
15 Burpee Muscle Ups
21 DB Thrusters 22,5/15 kg
*15 min cap time

—

TUESDAY

STRENGTH
5 x 3 Seated High Box Jump
+
in 12 min Build a Heavy rep of this Complex
1 Pull Clean
1 Hang Power Clean
1 Power Clean

METCON
12/14 min Amrap
30 Toes to Bars
20 Box Jump Overs
15 Power Clean 70/50 kg

—

WEDNESDAY

STRENGTH
10 min Emom
Min 1: 20 sec HSH (free o wall supported)
Min 2: 40 sec Cross Over o Double Under

METCON
3 x 7 min Amrap
800m Run / erg
50/40 Wall Balls 9/6 kg
Max reps Wall Walks open standards
*rest 2 min between

—

THURSDAY

POWER
5 min Emom at machine (air baike is the best option)
20 sec Hard 40 sec easy

rest 2 min

5 min Emom
20 sec Max Burpees no Push Ups to Target

METCON
In 15 min
Annie
amrap
12 Wall Ball
9 Swing
6 Push Ups

—

FRIDAY

STRENGTH
Every 2:30 x 5
5 Deadlifts

METCON
5 Rounds For Time
5 Push Press 70/50
10 Burpees over the bar
*time cap 10

—

SATURDAY

For Time – T2
160 Cal Row
80 Toes To Bar
60 Synchro Burpee Over The Bar
40 Hang Squat Clean 70/50 Kg
20 Wall Climb

---

GPP

MONDAY

STRENGTH
Every 2 min x 5
4/6 Dual DB Front Squat 30×1
4/6 Strict Pull Ups
+
3 sets
15 Banded French Press
15 Banded Pull Apart

PUTO LUNES 09.10.23
10 min Amrap
8 Tall Kneeling Slam Ball
12/10 cals Row
16 Air Squat

10 min Amrap
8 Slam Ball Jump
12 cals Row
16 Air Squat
*no rest between

—

TUESDAY

STRENGTH
4 sets
8-10 3Point Dumbbell Row x side
12 Bent Over Lateral Raise
+
3/4 sets
10 Partner Pall Off each
15 Banded Biceps Curl

METCON
15 min Amrap
10 Db Hang Power Clean (2 Dumbells)
10 Box Jump Step Down
10 Db Deadlift
10 Box Jump Over

—

WEDNESDAY

METCON
20 min Amrap
200 mt run / 40 sec erg
3 rounds
3 D-Ball Clean
6 Sit Up
9 Burpees no Push Ups no Jump

TRENGTH
3-4 sets For Quality
5 Tuck Ups Sit Up o 10 Sit Up
10 Hollow Rock – Tuck Hollow Rock o 30 sec Hold
1 min rest between
+
3-4 sets For Quality
5/8 Push Up Step Up* o InchWorm
10 Plank Drag o Plank Shoulder Tap
*1 Push Ups + 1 Step Up sobre disco con las manos

—

THURSDAY

STRENGTH
4 sets for Quality
6-8 Dumbbell Bench Press
40 sec Wall Sit Goblet
10 Side Plank Down Up x side

METCON
For Quality
3 – 6 – 9 – 12 – 15 – 18 – 21
American Swing
Hands Off Push Ups with perfect form

21 – 18 – 15 – 12 – 9 – 6 – 3
Kb Deadlift
V-Ups o Sit Up
*cap time 15/16 min

—

FRIDAY

STRENGTH
4 sets
10 Db Romanian Deadlift, 30×1
10 Single Leg Hip Thrust x side o box
5/10 Hanging Knee/Leg Raise
*rest 90 sec

METCON
15 min for quality
40 Sec On 20 sec Off
Weighted Step Up (plate o med-ball)
D-Ball Carry AHAP, minimum 20 mt UB
Machine for mt

MONDAY

ABSOLUTE STRENGTH TEST
1RM Back Squat
1RM Strict Pull Ups

METCON
For time:
9-15-21-15-9
Db Push Press weight by feel
Burpees to target
Tc:12 min

—

TUESDAY

SPEED STRENGTH + STRENGTH ENDURANCE TEST
1RM Power Clean
+
3 minute AMRAP Power Clean

METCON
12-15 min For Quality
5 T2B
10 Renegade Row
20/35 Double Unders según habilidad

—

WEDNESDAY

AEROBIC POWER TEST
2k Row For Time

METCON
A elección del Coach según el tiempo que quede 😉

—

THURSDAY

STRENGTH
12-15 minute EMOM
1 – 1-5 Bar Muscle Up
2 – 12 Reverse Lunges
3 – 30-45-sec Front Leaning Rest / Hollow, alternating

METCON
16-20 minute EMOM, 40 sec Work 30 sec Rest
Min 1: Slam Ball
Min 2: Box Step Up
Min 3: Erg o Shuttle Run
Min 4: Full Rest

—

FRIDAY

AEROBIC ENDURANCE TEST
AMRAP 20 min
11 Box Jump-step down (24/20)
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

STRENGTH
Bench Press
10 – 8 – 6, rest 2 min between
3 x 12-15 French Press, rest 90 sec between

METCON
AMRAP 20 MIN – T2
Partner 1 – 16/12 Calorie Bike
Partner 2 – 10 Renegade Rows + Wall Sit (until partner 1 completes the bike)

---

GPP

MONDAY

STRENGTH
5 x 5 Trap Bar Deadlift, Beginners 5 x 5 by feel
Tabata Glute Bridge Hold

METCON
5 Rounds for Time
20 Sprinter Mountain Climbers (dx+sx)
15/12 cals Erg
10 Slam Ball AHAP
*13 min cap time

—

TUESDAY

STRENGTH
5 x 5 Strict Pull Ups
3 x max KB Curl

AEROBIC ENDURANCE TEST
Amrap 20 min
11 Box Jump Step Down
11 Plate G2O
11 Calories
11 Down Up
11 Air Squat

—

WEDNESDAY

STRENGTH
D-Ball Clean Technique
8 min Amrap 35 sec On 25 sec Off, alt
Max D-Ball Clean

METCON
21-18-15-12-9
Push Press 15/10
Sit Up
Bodyweight Reverse Lunges
*Cap time 14

—

THURSDAY

STRENGTH
3 x 10 Bulgarian Squat x side, 90 sec rest
4 x 8 Floor Press, KB-DB-BB, 2 min rest

METCON
20 minute EMOM, 40 sec Work 20 sec Rest
Min 1: Slam Ball o Sprinter Mountain Climbers
Min 2: Burpees no Push Ups Broad Jump (1 mt)
Min 3: Erg o Shuttle Run
Min 4: Full Rest

—

FRIDAY

STRENGTH
5 Sets
8/12 Incline Row
12 Band Pull Apart
30 sec Hollow Hold

METCON
5 Rounds for Time – T2
50 – 40 – 30 – 20 – 10
HO Push Ups
Cals
Squat Jump