Workouts of the week 01.04 / 07.04
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
—
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
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
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
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
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
Workouts of the week 11.03 / 17.03
MONDAY
STRENGTH
5 Sets
5 False Grip Strict Pull Ups 5
5 x 30-40 sec Ring Supported Hold
*rest 90 sec
+
Ring Muscle Up Transition 7-10 min Practice
METCON
Death by
Every 3 min x ???*
35-50 Double Unders*
15-12 American Swing 24/16 kg
9 Toes to Bar
3 BNP Pull Ups C2B
Performance: Bar Muscle Up – Elite: Ring Muscle Up
*Adapt volume to complete minimum 4 rounds
—
TUESDAY
STRENGTH
Low Hang Snatch
3 x 3 3 3
Hang Snatch
3 x 2 2 2
Snatch
3 x 1.1
METCON
10 min Amrap – T2
Ladder 3
Synchro Hang Power Snatch 40/25
Ladder 1
Wall Walks
rest 2 min
50 Syncro Chest to Bar for Time
—
WEDNESDAY
METCON
Team of 2
10 Rounds for Quality
250 mt Row
10 Dumbbell Step Up
1 Round each
STRENGTH
4 sets
Incline Bench Press to fail*
5/10 Candle Stick
then
3 sets
French Press to fail*
10 V-Ups
*minimo 15 first set
—
THURSDAY
METCON
A) For Time – T3
5K Run-Erg
Relay Style
B)
3 Rounds IGYG
15 D-Ball Cleans 50/40 kg
500-400 mt Row
21 D-Ball Squats 50/40 kg
—
FRIDAY
¡¡ OPEN 24.3 !!
—
SATURDAY
METCON
7 Rounds – T2
10 Man Maker
20 Navy Seal Partner Sit Up
40 Cals Row
*35 min Cap Time
MONDAY
STRENGTH
5 sets
6 Trap Bar Deadlift
4 Broad Jump for distance
*rest 90 sec
3 sets
20 Weighted Crunch
15/10 Medball Hamstring Curl
METCON
6 Rounds for Quality
5 Burpees Box Jump Over
10 V-Ups
15 Med Ball Thruster 9-6 kg
—
TUESDAY
STRENGTH
5 sets for quality
5 x 5-10 sec Chin over the Bar Hold
10 Single Arm Row x side
+
3-4 sets
12 Seated Curl
10 Side Plank Down Up
METCON
For Time – T2
1000 mt Run/Erg
100 Reverse Lunges
50 D-Ball Over the Shoulder 50/30 kg
50 D-Ball Deadlift 50/30 kg
100 Reverse Lunges
1000 mt Run/Erg
*25 min cap time
—
WEDNESDAY
STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
10 Seated Shoulder Press, KB o DB
+
3 x 8 Goblet Reverse Lunges + Halo x side
*alternarse cada round con un compañerx
METCON
15 min Emom
Min 1: 6 Push Ups Renegade Row
Min 2: 10-12 Kneeling Slam Ball, fuerteeeee ???
Min 3: Max cals
—
THURSDAY
STRENGTH
4 sets
8 Dumbbell Bench Press
6-10 Medball Tuck Up
*rest minimum 90 sec
4 Rounds
10-15 Side Bend x side
30 Slam Ball Russian Twist
METCON
For Time
42 American Swing 24/16 kg
21 Hands Off Push Ups
30 American Swing
15 Hands Off Push Ups
18 American Swing
9 Hands Off Push Ups
*12 min Cap Time
—
FRIDAY
STRENGTH
3-4 sets
10 Chest Fly
15 Plate Frontal Raise
15 Chinese Raise
3-4 sets
6-10 Nordic Curl
10-12 Leg Extension con Medball o DB
10 Box GHD Sit Up
¡¡ OPEN 24.1 !!
Workouts of the week 04.03 / 10.03
This week is dedicated to women, on the occasion of the week of March 8th. During these days, we pay tribute to great female figures in sports who have driven some kind of change in society. We hope you enjoy their stories!
MONDAY
Alice Coachman
Was the first black athlete to win a gold medal for the United States, setting a world record that stood for 8 years. This achievement is remarkable considering she was not allowed to train on the tracks.
STRENGTH
Every 90 sec x 4
3 Hang Power Snatch
Every 90 sec x 4
2 Hang Squat Snatch
Every 90 sec x 4
4-3-2-1 Snatch
METCON
Alice Coachman
8 Round For Time
4 Overhead Squat 60/40 kg / Thruster
8 Box Jumps Over 50/60 cm
—
TUESDAY
Kathy Swizer
In 1967, which might as well be yesterday, women aren’t allowed to run marathons. Kathrine Switzer signs up with a false name for the Boston Marathon and manages to finish despite the race directors’ attempts to stop her.
STRENGTH
Muscle Up Strength, ring o bar
+
8 min Emom
Min 1: 2-4 Muscle Up, ring o bar
Min 2: rest
METCON
Kathy Swizer
For Time
800m Med Ball Run 9/6 kg
261 Double Unders
800m Erg (any)
*14 min
—
WEDNESDAY
Alfonsina Strada (Devil in a Dress)
She was the first woman to participate in a men’s Giro d’Italia. In that edition, 90 cyclists started the race, but only 30 finished, and Alfonsina was among them.
STRENGTH
4/5 sets
8 Bench Press
30 mt D-Ball Carry AHAP
*2 min rest between
METCON
Alfonsina Strada (Devil in a Dress)
For Time
72 Calorie Assault Bike / Row / Bike Erg
19 Wall Climbs
24 Dumbbell Devils Press 22.5/15 kg
*12 min cap time
—
THURSDAY
Nadia Comaneci
The most famous Romanian gymnast, she won the gold at just 14 years old and was the first gymnast to receive a perfect 10 in all exercises during an Olympic Games. «Determination» and «personality» fall short in describing her.
STRENGTH
Durante Core
+
T2B – HSPU o HSW Review
METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 T2B
6 Strict Handstand Push-up
10 minute AMRAP
19 Burpees no Push Ups
7 K2E
6 Kipping Handstand Push-up
*no rest between
—
FRIDAY
¡¡ OPEN 24.2 !!
—
SATURDAY
Alice Miliat
In 1922, she managed to organize Olympic Games exclusively for women, as they were not allowed to compete in the Olympics. It seems she really enjoyed rowing… but we’re not sure if she also liked Wall Balls, hehehe.
STRENGTH
Every 2 min x 5
1-3 Turkish Get Up x side
METCON
Alice Milliat Team Version
8 Rounds, relay style
19 Calorie Row
21 Wallball
*25 min cap Time
MONDAY
Alice Coachman
Was the first black athlete to win a gold medal for the United States, setting a world record that stood for 8 years. This achievement is remarkable considering she was not allowed to train on the tracks.
STRENGTH
3-4 sets
6 Trap Bar Staggered RD x side
8-12 Arnold Press (revisa TC)
+
3 x 15/20 Weighted Crunch
*1 min rest
METCON
Alice Coachman
8 Round For Time
8 A-Jumps
8 Dumbbell Thrusters 22.5/15
*Burpees No Push Ups Broad Jump 100/75 cm
—
TUESDAY
Kathy Swizer
In 1967, which might as well be yesterday, women aren’t allowed to run marathons. Kathrine Switzer signs up with a false name for the Boston Marathon and manages to finish despite the race directors’ attempts to stop her.
STRENGTH
4 x 6-8 Strict Chin Ups, 2 sec pausa at top
+
3 sets
10 Upright Row
Max Hummer Curl, 2 sec pause at top, minimum 8 reps
METCON
Kathy Swizer
For Time
800m Med Ball Run / erg
261 Double Unders / Single
800m Erg
—
WEDNESDAY
Alfonsina Strada (Devil in a Dress)
She was the first woman to participate in a men’s Giro d’Italia. In that edition, 90 cyclists started the race, but only 30 finished, and Alfonsina was among them.
STRENGTH
4-5 sets
8-12 Dumbbell Bench Press
12-15 Heels Elevated Goblet Narrow Squat
+
3 x Max Banded Triceps Extension
METCON
Alfonsina Strada Team Version
For Time
72 Calorie Ski
19 Dumbbell Step Over the box (1 dumbbell)
24 Devils Press
19 Dumbbell Step Over the box (1 dumbbell)
72 Calorie Ski
—
THURSDAY
Nadia Comaneci
The most famous Romanian gymnast, she won the gold at just 14 years old and was the first gymnast to receive a perfect 10 in all exercises during an Olympic Games. «Determination» and «personality» fall short in describing her.
STRENGTH
4 x max Strict Dips, minimum 6
10-12 Deficit Reverse Lunges, 6/6
10 Side Plank Down Up x side
METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 V-Ups
6 Rolling Pistols o 8 Jumping Lunges
10 minute AMRAP
19 Air Squat
7 Sit Up
6 Deck Squat
—
FRIDAY
STRENGTH
3 sets
10 Bench Chest Fly
10 Pinch Press
20 Feet Elevated Tall Plank Shoulder Tap
3 sets
10 Hip Thrust
10 Nordic Curl
5 Bridge Walk Out
¡¡ OPEN 24.2 !!
Workouts of the week 26.02 / 03.03
MONDAY
STRENGTH
In 12 min Build 2 Heavy Snatch (Squat o Power)
Then with the 70%
2 Snatch every 45 sec x 6 (9 min)
METCON
For Time
In 9 min, max Burpees to Target
Every 90 sec 3 Shuttle Run (7,5 m + 7,5 m), start with run
—
TUESDAY
STRENGTH
Every 2 min x 5
Max Strict Handstand Push Ups UB, mínimo 5 reps
Performance: max mt HSW, mínimo 5 UB
Open: Kipping Handstand Push Ups, mínimo 8 reps
METCON
The Ghost Modified
6 Rounds
1 min Amrap-For Quality Row
1 min Amrap-For Quality Double Unders
1 min Amrap-For Quality Wall Walks
1 min Rest
—
WEDNESDAY
STRENGTH
Every 90 sec x 6 min
3 UB Power Clean
Every 90 sec x 6 min
2 UB Power Clean + 1 Clean, any style
Every 90 sec x 6 min
1.1.1 Clean, any style
METCON
In 7 min
Max UB T2B for Quality
3 D-Ball Clean after each set, add 1 rep every round
In 7 min
Max UB V-Ups for Quality
30 mt D-Ball Carry AHAP
—
THURSDAY
STRENGTH
6 x 4 Seated Box Jump
4 x 6 Lateral Slam Ball x side
3 x 10 Box GHD Sit Up
METCON
For Time – T2
100 Wall Ball
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push Ups
25 Burpees
100 Air Squat
25 Burpees
*25 min cap time, performance sub 20
—
FRIDAY
¡¡ OPEN 24.1 !!
—
SATURDAY
STRENGTH
12 min Volume Accumulation
8-10 Single Arm Row
6-8 Strict K2E o V-Ups
30 sec Star Plank
METCON
20 minute AMRAP
200 mt Run
20 Db Hang Power Snatch, alt 22/15 kg
20 Sit Up
20 Step Ups 22/15 kg
MONDAY
STRENGTH
5 sets
6 Landmine Squat, 30×1
4 Broad Jump for Distance
+
4 sets
15 Plate Frontal Raise
20 Plate Weighted Crunch
METCON
15 min Emom – Power Endurance
Min 1: 18/15/12 cals
Min 2: 18/15/12 Squat Jump o Wall Ball
Min 3: rest
—
TUESDAY
STRENGTH
4 set
10-12 Toes elevated Dumbbell RDL
8 3-Point Dumbbell Row x side
*rest 90 sec between
+
4 x 10 Reverse Crunch + 30 sec Hollow Hold
*rest 90 sec between
METCON
6 Rounds for Time
10 DB Push Press 22.5/15 kg
10 Box Jump Step Down 50/60 cm
10 American Swing 24/16 kg o Plate G2O
—
WEDNESDAY
STRENGTH
12-10-8 Seated Arnold Press
12 Dumbbell Drag after each set
+
3 x Max Banded Triceps Extension, 2 sec pause at top position, rest 1 min
METCON
15 min Amrap
6 D-Ball Over the Shoulder o 6 Hang Devil Press
12 Reverse Lunges D-Ball o Goblet Reverse Lunges
15 Cal Bike
—
THURSDAY
STRENGTH
5 sets
6/8 Chin Ups
10 Banded Face Pull, 2 sec pause at top
rest 2 min
+
50 Kettlebell Tall Kneeling Curl, max 15 reps per set
METCON
For Time
50 Cal erg
75 American Swing 24/16 kg
100 Air Squat
75 Sit Up
50 push Ups
*18 min cap time
—
FRIDAY
¡¡ OPEN 24.1 !!
Workouts of the week 19.02 / 25.02
MONDAY
STRENGTH
Deadlift 5 x 1.1.1
METCON
For Time (o reps ?) T-2
55 Deadlift
110 Wall Ball
110 cals Row
55 Deadlift
*cap time 18 min
—
TUESDAY
STRENGTH
16 minute EMOM
Min 1: 2-6 Bar Muscle Up / 8-12 C2B / 9-15 Pull Ups
Min 2: 6-10 Rolling Pistols
Min 3: UB Double Unders, 2 attempts
Min 4: rest
METCON
3 Rounds For Time
5 Wall Climb
20 Chest to Bar
35 Box Jump Over
. 12 min cap time
—
WEDNESDAY
STRENGTH
10 min EMOM
1 Clean 1 Hang Squat Clean 1 Jerk
METCON
15 min EMOM
Min 1: 9 Dumbbells Thruster 22.5/15 kg
Min 2: 9 Toes to Bar
Min 3: 9 Burpees Over the Dumbbell
—
THURSDAY
STRENGTH
Back Squat 5 x 1.1.1
METCON
16 min Emom – 45 sec On 15 sec Off
Min 1: Shuttle Run o Erg for mt
Min 2: D-Ball Over the S/W
Min 3: Air Squat into Lunges
Min 4: V-Ups
—
FRIDAY
STRENGTH
5 x 3 Tall Snatch
4 x 2 Hang Snatch
3 x 1.1.1 Snatch
METCON
Every 90 sec alternating x 15 min
A. 20-15 cals erg
B. 15-12-9-6-3 OHS*
*add weight every round, the score is the total kilos moved
—
SATURDAY
STRENGTH
5 sets
5 Bench/Floor Press
10 Romanian Deadlift
*rest 2 min
METCON
For Time
1000 mt Run
5 Rounds
5 Burpees Chest to Bar
10 Sit Up
15 Air Squat
1000 mt Run
MONDAY
STRENGTH
Trap Bar Deadlift, 12-10-8-6 climb every set
20 sec Feet Elevated Side Plank
*rest 90 sec
METCON
For Time
21 – 15 – 9 – 15 – 21
Box Jump Step Down
Slam Ball
cals
—
TUESDAY
STRENGTH
4 sets For Quality
3-6 Weighted Strict Chin Ups
40 sec Goblet Wall Sit, rest 90 sec
+
3 sets
6-10 Weighted Push Ups
10-12 Standing Dumbbell Curl, rest 90 sec
METCON
4 Rounds For Time – T 2
20 Burpees
40 Cal Row
*15 min Cap Time
—
WEDNESDAY
STRENGTH
5 Rounds
6-12 Strict Dips
8-10 D-Ball Hug Squat, 30×1 tempo
METCON
10 min
6 D-Ball Clean
12 V-Ups
18 Air Squat
Cash Out
100 Banded Triceps Extension
—
THURSDAY
STRENGTH
3-4 sets
8 Single Arm Dumbbell Row x side
10 Single Arm Reverse Lunges x side
METCON
Every 90 sec alternating x 15 min
A. 20-15 cals erg
B. 10 Renegade Row / 10 Dead KB Clean into Reverse Lunges, alt
—
FRIDAY
STRENGTH
4 x 8 Hip Thrust
3 x 8-12 Frontal + Lateral Raise
METCON
4 Rounds For Quality
20 Lateral Slam Ball
15 Dumbbell Push Press
9 Broad Jump Back Pedal for distance
*12 min cap time
Workouts of the week 12.02 / 18.02
MONDAY
STRENGTH
Every 3 min x 5
4-6 Weighted Pull Ups
8-12 Dumbbell Push Ups
10-15 V-Ups
METCON
4 Rounds for Time
14 Pull-ups
12 Dumbbell Hang Clean and Jerk, alt
8 Burpees to Target
40 Double Unders
*Cap Time 15 min
—
TUESDAY
STRENGTH
Back Squat
4 x 3.2.1
METCON
10 min Amrap
6 D-Ball Over the Shoulder 50-40 kg
9 T2B
15 Air Squat
—
WEDNESDAY
STRENGTH
16 minute Emom For Quality
Min 1: 2-6 UB Bar Muscle Up
Min 2: 3-6 Wall Walks
Min 3-4: Rest
METCON
4 K Row
Atleta 1 Row
Atleta 2 Dual Kb Front Rack Hold o D-Ball Hag
*cap time 25 min
—
THURSDAY
METCON
In 36 min, alternating exerceices every 90 sec
A. 22 Box Jump-step down 50-40 cm
B. 22 Kettlebell Swings 24-16 kg
C. 200m Run o 10 Shuttle Run
D. 200m Row
E. 22 Wallball (20/14)
F. 22 Burpees
—
FRIDAY
STRENGTH
5 x 2 High Hang Snatch, any style
4 x 2 Hang Snatch, any style
5 x 1.1 Snatch, any style
METCON
For Time – T2, relay style
21-15-9
Power Snatch
Cal Bike
—
SATURDAY
METCON
For Time – T2
160 Cals
120 Box Jump Overs 50/60 cm
80 Deadlifts 100/70 kg
*partition as needed, pairs choice
**example perform as a chipper or as 10 rounds of 16/12/8
MONDAY
STRENGTH
15 min Emom
Min 1: 3-5 Weighted Pull Ups
Min 2: 10-12 Upright Row
Min 3: rest
+
50 Dumbbell Curl
50 Banded Curl
METCON
33-27-21-15-9
American Swing 24/16 kg
Burpees no Push Ups
*12 min cap time
—
TUESDAY
STRENGTH
Trap Bar Deadlift 12-10-8-6 climb every set
30 sec Side Plank each
20 Plank Twist
METCON
Every 3 min x 4
21 Slam Ball
15 V-Ups o Sit Up
12 Hands Off Push Ups
—
WEDNESDAY
STRENGTH
4 sets
8 Split Squat
6 Single Arm Dumbbell Row x side
METCON
Every 2 min, 90 sec On 30 sec Off x 5
6 D-Ball Over the Shoulder, max cals
12 Weighted Reverse Lunges, max xxxx
—
THURSDAY
STRENGTH
12-10-8-8 Incline Dumbbell Bench Press, climbing
10-15 Banded Face Pull rotation after each set
METCON
14 min Amrap
50 Sprinter Mountain Climbers
25-20 cals
50 Push Press
25-20 cals
—
FRIDAY
STRENGTH
4 sets
8 Landmine Squat o Dual KB Rack, 30×1 tempo
12 Slow Dumbbell Hamstring
METCON
2 Rounds For Time – T2
60 Wall Ball o Med Ball Thruster
50-40 Cals
40 Plate G2O 20-15 kg
19 min cap time
Workouts of the week 05.02 / 11.02
MONDAY
STRENGTH
Deadlift
4 x 2.2.1
METCON
2 min On 2 min Off x 5
10 Deadlift at 60% of the last set
15 Push Ups
Amrap Cals, any machine
—
TUESDAY
STRENGTH
Every 3 min x 4
4-6 Weighted Chin Ups
12 mt Dumbbell Front Rack Walking Lunges
METCON
Every 7 minutes for 21 minutes
500m Row
21 Wall Ball
250m Row
12 Chest to Bar
—
WEDNESDAY
STRENGTH
12 minute EMOM
Min 1: Max UB Strict HSPU
Min 2: 25-45 UB Double Unders
MIn 3: Rest
METCON
4RFT
6 Burpees Dumbbell Box Step-ups, alt
12 Kipping Toes to Bar
6 Burpees Dumbbell Box Step-up, alt
12 Kipping Handstand Push Ups
*cap time 18
—
THURSDAY
STRENGTH
Snatch
Every 2 min x 5
1 Power Snatch 1 Hang Power Snatch 1 Power Snatch
Every 90 sec x 5
1 Snatch 2 Hang Snatch, any style
METCON
16-20 min EMOM
Min 1: Max Distance Burpees no PU Broad Jump
Min 2: rest
Min 3 : Max D-Ball Hug Carry
Min 4 : rest
—
FRIDAY
STRENGTH
3 – 3 – 2 – 2 – 1 – 1 – 1
Clean, any style, un set every 90 sec
METCON
15-12-9-6-3
Thruster 35-25 kg
Bar Facing Burpees
On mín 7
1 Rm Clean
*cap time 15 min
—
SATURDAY
STRENGTH
4 sets
8 Bench/Floor Press
12 Narrow Goblet Squat
METCON
4RFT
20 American Swing
Run 400m
30 Abmat Sit-ups
MONDAY
STRENGTH
3 x 6-8 Bulgarian Split Squat, 20×1 tempo
3 x 10-12 Romanian Deadlift
+
Tabata Frog Pump
METCON
15 min Amrap – T 2*
5 D-Ball Clean
10 Hands Off Push Ups
15 Air Squat
*relay style
—
TUESDAY
STRENGTH
4 sets
8 3 point DB Row x side
15 Side Bend x side
*rest 90 sec Between
4 sets
Max alt standing curl, minimum 8 reps x side
Max Hollow Hold
Max V-Ups
*rest 1 min
METCON
5 Rounds For Quality
250 mt Assault Bike
16 Side Kick
10 alt Dumbbell Snatch
*14 min cap time
—
WEDNESDAY
STRENGTH
Every 3 min x 4
6-8 Seated Strict Press
5-8 Medball Tuck Up
3 sets
Max Strict Diamond Push Ups + Max Triceps Extension
METCON
15 min – 45 sec On 15 sec Off alternando
Min 1: Row
Min 2: Box Jump Step Down o Step Up
Min 3: Slam Ball
—
THURSDAY
STRENGTH
Every 2-2:30 min x 5
5 KB Clean each Arm
30 Body Weight Russian Twist
METCON
Amrap 10 min Ladder 3
Burpees Over the Lines
KB Sumo DL High Pull
Amrap 10 min Ladder 4
cals erg
Sprinter Mountain Climber
—
FRIDAY
STRENGTH
3 sets
12-15 Glute Bridge Floor Press
8-10 Standing Pull Over
3 sets
16 Staggered Deadlift
16 Feet Elevated Glute Bridge
METCON
For Time
18-15-12-9-6-3
Deficit Reverse Lunges
Calorías
Plate G2O
*time cap 13 min
Workouts of the week 29.01 / 04.02
MONDAY
STRENGTH
12-15 minute EMOM
Min 1: 2-6 Bar Muscle
Min 2: 12 mt Single arm OH Walking Lunges
Min 3: Rest
METCON
20 minute AMRAP – T2
8 Burpee Box Jump Overs (24/20)
12 Dumbbell Power Snatch, alt
16/12 Calorie Row
*alternate partner every movement
—
TUESDAY
STRENGTH
Back Squat
4 x 2.2.2
METCON
For Time
55 Cal Row
55 Wall Ball
55 Kipping Handstand Push Ups
score: time or reps
—
WEDNESDAY
METCON
Every 3 min x 36 min, alt bloques
A 500 mt Row
B 25 T2B*
C 500 mt Run
D 30 Strict Pull Ups C2B
*add 5 reps every Round
PUMP
3 x 10-15 Crush Grip Curl + 10-15 Weighted Crunch
—
THURSDAY
STRENGTH
In 12 min
Find 1 Heavy rep of Clean and Jerk
METCON
Every 90-sec x 8 (12 mins)
8 Power Cleans
8 Front Squats
8 Shoulder-to-overhead
…7,7,7….6,6,6….5,5,5…
*aumenta el peso cada Round
—
FRIDAY
STRENGTH
3-4 sets
1 Muscle Snatch + 3 Overhead Squat, 32×1
METCON
Every 2 minutes for 16-20 min, alternating A-B
A. 18-15 Calorie Assault Bike
B. 10 Devil Press – Max DU Unbroken, max 2 attempts
—
SATURDAY
METCON
2 Rounds for Time – T3
1500 mt Row
90 Burpees
60 Box Jump Over
40 Synchro Toes to Bar / Sit Up
30 Deadlift 100/70 Kg o D-Ball Deadlift
MONDAY
STRENGTH
12 minute EMOM
Min 1: 2-6 Strict Pull Up
Min 2: 30-45 sec Front Leaning Rest
Min 3: Rest
+
50 Kb Pull Over
METCON
20 minute AMRAP – T2
9 Burpee
15 American Swing 24/16 Kg
18-14 calorías o 16 Reverse Lunges
—
TUESDAY
STRENGTH
12-10-8-6 Dual Rack Kb Squat, 30×1 tempo
*8-12 Banded Hamstring Curl after each set
METCON
For Time
120 Reverse Lunges
100 cals
80 Hands Off Push Ups into Beast Load
*cap time 19 min
—
WEDNESDAY
STRENGTH
Every 2 min x 5
6-8 Strict Press
+
3 x 10 Lateral + Frontal Raise, rest 90 sec
METCON
In 12 min – Ladder of 3
6 D-Ball Clean 50-40 kg
6 D-Ball Squat
*9 V-Ups after each set
—
THURSDAY
STRENGTH
Juego!
METCON
Every 3 min x 36 min alternating
A. 500 mt Row
B. 35 Devil Slam Ball (no push ups)
C. 500 mt Run o Erg
D. 40-50 Ring Row
—
FRIDAY
STRENGTH
9 min Volume Accumulation
10-12 Chest Fly
10-12 Plank to Push Ups
9 min Volume Accumulation
8-10 Single Leg Glute Bridge
10-15 Lying Glute Kick
METCON
4 min On 1 min Off x 3
10 Dumbbell Push Press 20/15 kg
10 Box Jump
20 Double Unders after each set