17-21 Ene
A. MOBILITY CLEAN
2 Rounds
10 Air Squat
5 Inch Worm
10 Knee Push Ups
10 Sit Ups
B. WEIGHTLIFTING
EMOM 10´
1 Cluster +
1 Front Squat +
1 Jerk
C. METCON 18´ CAP
10 Thruster +1 Burpees over the Bar + 3
Bar Muscle Ups
9 Thruster + 2 Burpees over the Bar + 3
Bar Muscle Ups
8….
1 Thruster + 10 Burpees over the Bar + 3
Bar Muscle Ups
Rx: 50/35
BMU: 6 Chest to Bar
A. WARM UP
3 Sets of
5 Scapullar Push Ups
10 Ring Rows
5 Empty Bar Shoulder Press
20 Shoulder Tabs
B. BODYBUILDING STRENGTH
30 seg ON 15 seg OFF x 5 rounds
Barbell Z-Press 40/25
Barbell Row
30 seg ON 15 seg OFF x 5 rounds
Hand Release Push Ups
Strict Chin Ups
C. GYMNASTICS CONDITIONING
2´ON 1´OFF x 3 rounds
Even:
20/15 Cal Row Max Toes to Bar
Odd:
300m Run Max Distance HSW/Wall Walks
ENDURANCE
A. WARM UP
30-20-10
Mountain Climbers
Jumping Jacks
100m Run
B. CONDITIONING (IN PAIRS) 50´CAP
4 Rounds
2000m Bike Erg
1000m Ski Erg
1000m Run (500-500)
1000m Row
A. MOBILITY SNATCH
3 Rounds
5 Yoga Push Up
10 Pvc Pass
10 Hip Opener
5-5 90-90
B. WEIGHTLIFTING 20´
Hang Power Snatch + Hang Squat Snatch
2 Set of 3+3 65%
2 Set of 2+2 75%
2 Set of 1+1 80%
C. EMOM 16´
1 min 20 Hang Power 35/25
2 min 20 OHS
3 min Max Cal Bike
4 min Rest
Score: Max Cal Bike
A. WARM UP
7-5-3
Burpees Box Step
Push Ups
V-sit
Cal Ski Erg
B. METCON IN PAIRS
AMRAP 12´
Atleta A. Max Cal Ski Erg
Atleta B. Max Burpees Box Jump 24/20
– Rest 2´ –
AMRAP 12´
Atleta A. Max Round of Cindy
(5 Pull Ups 10 Push Ups 15 Air Squats)
Atleta B. Max Cal Air Runner/Bike Erg
– Rest 2´-
AMRAP 12´
Atleta A. Max Cal Row
Atleta B. Max Toes to Bar/ Toes to Ring
A. WARM UP
21-15-9
Lunges
Alternating Leg Good Morning
Sit Ups
B. EMOM-STRENGTH
Every 2:00 x 6 rounds
12 Deadlift 100/70
2 Rope Climbs
C. AMRAP
4´ON 2´OFF x 3 rounds
8 Front Ranck Lunges 40/25
12 Box Jump over 24/20
8 Thruster
12 HSPU
INSTALACIONES
