07-11 OCT
A. WARM UP
2 Rounds of
1´Wall Sit
1´Plank Hold
2 Rounds
Empty Bar
5 Tempo Back Squat
5 Tempo Shoulder Press
B. STRENGTH
Formato Superset
10 Back Squats 88-90%
10 Shoulder Press 88-90%
C. METCON 15´CAP
Barbell Cycling
9 Rounds 60/40
3 STOH
3 Snatches
6 Rounds 70/45
6 Front Squat
2 Snatches
3 Rounds 80/55
9 Deadlift
1 Snatch
A. WARM UP
2 Rounds of
10 Scapular Pull Ups
10 Ring Rows
2 Floor Rope Climbs
30″ Plank
B. GYMNASTICS-STRENGTH
00:00-10:00
5 Rounds of
10 Seated Floor Dips
10 Strict HSPU
In the remaining time Rest
10:00-20:00
5 Rounds of
1 Seated Legless Rope Climb
1 Rope Climb
20 Push Ups
C. METCON
2´ON 2´OFF
5 Rounds of
R1: 20m Sandbag Carry Max T2B
R2: 30m Sandbag Carry Max T2B
R3: 40m Sandbag Carry Max T2B
R4: 50m Sandbag Carry Max T2B
R5: 60m Sandbag Carry Max T2B
Ever Break T2B 2 Sandbag Clean
A. WARM UP
Empty Bar
2 Rounds of
20 Mountain Climbers
40″ Plank Hold
10 Static Lunges
10 Empty Bar Hip Thrust
10 Good Morning
B. STRENGTH
EMOM 14
Even
1 Deadlift 80-100%
Odd
8 Heavy Db Lunges (Over shoulder)
C. METCON 18´CAP
2 Rounds of
20 Hang Clean & Jerk 30/20
10 Burpees Box Jump
2 Rounds of
15 Hang Clean & Jerk 30/20
15 Box Step over
2 Rounds of
10 Hang Clean & Jerk 30/20
20 Box Jump
A. WARM UP
2 Sets of
1´Wall Sit
1´Plank Hold
2 Sets of
5 Tempo Front Squat
10 Hip Thrust
B. STRENGTH
EMOM 14´
Even
1 Rep Front Squat 85-100%
Odd
Rest
C. METCON 17´CAP
10 Rounds of
10 HSPU
1 Rope Climb
5 Rounds of
20 Wall Ball 9/6
10m HSW
INSTALACIONES
