09-13 SEP
A. WARM UP
2 Sets of
30″ Wall Sit
10 Jumping Squats
30″ Plank Hold
10 Push Ups
B. STRENGTH 20´
30 Reps 70%
Back Squat
Shoulder Press
C. METCON 15´CAP
00:00 – 11:00
30 Squat Clean
10 STOH
20 Squat Clean
20 STOH
10 Squat Clean
30 STOH
11:00 – 15:00
Built Heavy Rep of
Clean & Jerk
A. WARM UP
B. GYMNASTICS STRENGTH 16´
EMOM (Alternating A-B)
A 0-2 5 Wall Walk Max Strict HSPU «Ub»
B 2-4 10 Db Row (each arm) Max Strict C2B-Pull Ups
C. METCON
AMRAP 4´
30 Burpees over Db (facing)
20 Db Hang Clean & Jerk
15 HSPU
Max Rope Climb
Rest 1´
AMRAP 4´
25 Burpees over Db (facing)
25 Db Hang Clean & Jerk
15 HSPU
Max Rope Climb
Rest 1´
AMRAP 4´
20 Burpees over Db (facing)
30 Db Hang Clean & Jerk
15 HSPU
Max Rope Climb
Score: Max Reps
Db: 22,5/15
A. WARM UP
2 Sets of
10 Empty Bar Good Morning
20 Sit Ups
10 Hip Thrust (Empty Bar)
B. STRENGTH
Dead Stop Deadlift
EMOM 14´
Even; 50-80% 5 Deadstop Deadlift
Odd: 20 Jumping Lunges
C. METCON 15´
00:00-10:00
50 Hang Snatches 35/25
25 Overhead Squat
500m Run
50 Overhead Squat
25 hang Snatches
10:00-15:00
Built Heavy Set of
Hang Snatch
A. WARM UP
B. «TEAM OF 3»
00:00-15:00
3k Row
6k Ski Erg
Max Wall Ball 9/6
15:00-30:00
6k Bike Erg
2,5k Run (5×500)
Max Wall Ball 9/6
30:00-45:00
200/170/140 Cal Echo Bike
200 Burpees
Max Wall Ball 9/6
A. WARM UP
2 Sets of
30″ Wall Sit
10 Jumping Squats
30″ Plank Hold
10 Lunges
3 Broad Jumps
B. STRENGTH
EMOM 14´
Even: 5-5-3-3-2-2-1
Front Squat 75% Heavy Rep
Odd: Rest
C. METCON 17´
21 Devil Press 2×22,5/15
9 Thruster
20 Shutle Run 6m
10 Bar Muscle Ups
15 Devil Press 2×22,5/15
15 Thruster
20 Shutle Run 6m
10 Bar Muscle Ups
9 Devil Press 2×22,5/15
21 Thruster
20 Shutle Run 6m
10 Bar Muscle Ups
INSTALACIONES
