22-26 JUN
A.WARM UP
Test Movements
B. BUILDER 20´
Every 5´x 4 Set
15 Dual Db Bench Press
15/15 One Db Row
12 Dual Db Bench Press
12/12 One Db Row
9 Dual Db Bench Press
9/9 One Db Row
C. METCON 12´
2-2-2-3 (1´Off Between Set)
8 Devil Press 2 x 22,5/15
50 Double Unders (75 Single Unders)
Max HSPU
Last Interval
12 Devil Press
80 Double Unders
A. WARM UP
Snatch Movements
B. BARBELL CYCLING SNATCH
Every 10″ x 2´
1 Squat Snatch 50%
Rest 1´
Every 15″ x 2´
1 Squat Snatch 60%
Rest 1´
Every 20″ x 2´
1 Squat Snatch 70%
Rest 1´
Every 30″ x 2´
1 Squat Snatch 80%
Rest 1´
Every 40″ x 2´
1 Squat Snatch 85%
C. METCON
2-4-6-8-6-4-2
Burpees over the Bar
OHS
Rest 2´
2-4-6-8-6-4-2
Burpees over the Bar
Thruster
Rest 2´
2-4-6-8-6-4-2
Thruster
OHS
Rx: 43/30
TEAM OF 2 45´CAP
55 Step Up (Games Style Plate 10/5 kg)
4000m Bike Erg (Relay 300m Run)
35 Step Up (Games Style Plate 10/5 kg)
2500m Row (Relay 400m Run)
15 Step Up (Games Style Plate 10/5 kg)
3000m Ski Erg (Relay 500m Run)
A. MOBILITY SQUAT
B. BACK SQUAT
5 Cluster Set 85-88%
2 Reps
20″ Rest
1 Rep
2´Rest
C. METCON 16´CAP
5 Rounds of
10 Wall Ball 9/6
10 STOH 61/43
30 Clean & Jerk
5 Rounds of
10 Clean 61/43
10 Box Jump over 24/20
INSTALACIONES
