27 Nov - 01 Dic
A. MOBILITY CLEAN
2 Rounds of
30 Jumping Jacks
20 Mountain Climbers
10 Squat
5 No Pushup Burpees
4-3-2-1
Deadlift
Hang Muscle Clean
Front Squats
Shoulder Press
B. WEIGHTLIFTING
Every 1:15 x 10 set
Power Clean & Jerk +
Squat Clean & Jerk
C. METCON 19´CAP
20 Back Squat
20 Clean & Jerk
20 Bar Muscle Ups
15 Back Squat
15 Clean & Jerk
15 Bar Muscle Ups
10 Back Squat
10 Clean & Jerk
10 Bar Muscle Ups
5 Back Squat
5 Clean & Jerk
5 Bar Muscle Ups
Rx: 70/48
A. WARM UP
3 Rounds of
10 Scapular Push Ups
5 Yoga Push Ups
30″ Plank Hold
B. STRENGTH 20´
Acumular 50 Strict HSPU
20″ Handstand Hold
Max Strict HSPU
Rest as Needed
C. METCON 15´CAP
Partitioned Anyway
100/70 Cal Row
100 Toes to Bar
100 Db Overhead Squat 22,5/15
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Every 1:15 x 10
1 Power Snatch +
1 Overhead Squat +
1 Squat Snatch
C. METCON 14´
4´ON 1´OFF x 3 Rounds
4-3-2-1
Snatch 80/55
8-6-4-2
Burpees Double Jump
In the remaining time
Max Reps Double Unders
A. WARM UP
2 Rounds of
30″ ON 10″ OFF
Inch Worm (Hand)
Box Step
Plank
Sit Ups
No Push Ups Burpees
B. TEAM OF 2 30´CAP
10 SandBag Clean 150/100
20 Synchro Box Jump over 24/20
–
10 SandBag Clean 150/100
20 Synchro Box Jump over 24/20
30m Handstand Walk 6x5m
–
10 SandBag Clean 150/100
20 Synchro Box Jump over 24/20
30m Handstand Walk 6x5m
40 Ring Muscle Ups
–
10 SandBag Clean 150/100
20 Synchro Box Jump over 24/20
30m Handstand Walk 6x5m
40 Ring Muscle Ups
50 Cal Echo Bike
A. WARM UP
2 Rounds of
30″ Wall Sit
10m Monster Walk
5 Banded Tempo Squat
100m Run
B. STRENGTH
Back Squat
15 Reps 87%
Every Break 6 Reps Deadstop Shoulder Press
C. METCON 18´CAP
10 Rounds of
7 Db Thruster 2×22,5/15 Kg
14 Push Ups
10 Shuttle Run 6m
INSTALACIONES
