23-27 May
A. WARM UP
3 Rounds
20″ Wall Sit
20″ Shuttle Sprint
20″ Squats
20″ Rest
B. STRENGTH BACK SQUATS
5 x 3 reps 85%+
C. METCON 20´CAP
25-20-15-10-5
Kb Swing 32/20
Burpees
5-10-15-20-25
Kb Snatch
Box Jump Over
A. MOBILITY CLEAN
2 Rounds
10 Good Morning
5 Front Squat
10/7 Cal Bike Erg/Assault
100m Run
15 Sit Ups
B. WEIGHTLIFTING
12´ Built Heavy Complex (Drop & Go)
Power Clean + Squat Clean
C. METCON 15´CAP
80 Wall Ball 9/6
60/45 Cal Row
40 Deadlift
20 Cleans
Weight: 80% 1Rm
ENDURANCE
A. WARM UP
15/10 Cal Bike Erg/Row/Ski Erg
B. CONDITIONING
5´ON 2´OFF X 6 rounds (Alternating A-B-C)
A.
40/30 Cal Row
300m Run
Max Burpees
B.
40/30 Ski Erg
300m Run
Max Burpees
C.
40/30 Cal Bike Erg
300m Run
Max Burpees
A. WARM UP
2 Rounds
20 Shoulder Taps
10 Knee Push Ups
20 seg Plank
10 Jumping Squats
10 Jumping Lunges
B. STRENGTH
5 x 3 Push Press + 3 Push Jerk
As Heavy as Possible
C. METCON 12´CAP
3 Rounds
10 Bar Muscle Ups
30 One Db over Head Squat 1 x 25/17,5
15m Hand Stand Walk (3 x 5m)
Scaled:
3 Rounds
15 Pull Ups
30 POver Head Lunges (Adaptación de peso)
4 Wall Walks
A. WARM UP
2 Sets of
5 Scapullar Pull Ups
10 Push Ups
10/7 Cal Row-Ski Erg
3 Burpees Box Jump over
B. METCON “TEAM OF 2” 35´CAP
2000m Row (1750MF/1500FF)
4000m Bike Erg (3500MF/3000FF)
Directly Into
You Go I Go
2-4-6-8-10-12-1416-18-20
HSPU
1-2-3-4-5-6-7-8-9-10
Burpees Box Jump over
2 Rope Climbs (After set)
2000m Ski Erg (1750MF/1500FF)
2000m Run (10 x 200m)
A. MOBILITY SNATCH
2 Rounds
10 PVC Pass
10 Good Morning
10 90-90
10 Hip Opener
B. BARBELL CYCLING
Every 1´x 6´
35 Double Unders
5 Power Snatch 70%
C. METCON 20´CAP
5 Rounds
20 Hang Power Snatches 35/25
15 Wall Ball
10 Burpees over the Bar
– 1´Rest –
+ 1 Rep each movement and each round
INSTALACIONES
