09-13 FEB
A. WARM UP
2 Sets of
15/10 Cal Bike Erg – Echo Bike
10m Monster Walk
5 Tempo + Pause Back Squats
B. STRENGTH
Back Squat Every 2:30 x 6 Sets
Set 1: 5 Rep 75%
Set 2: 4 Reps 80%
Set 3: 3 Rep 85%
Set 4: 5 Rep 80%
Set 5: 4 Reps 85%
Set 6: 3 Rep 90%
C. BARBELL CYCLING
5 Rounds of
1´18/13 Cal Echo Bike
1´Max Squat Clean 102/70
1´Rest
A. WARM UP
2 sets of
5 Scapular Pull Ups
10 Ring Rows
20m Farmer Carry
B. UPPER BODY-MIDLINE
Every 2:30 x 15´
5-3 Weighted strict C2B
40m Farmer Carry (Heavy Db)
5-3 Strict C2B (No Weighted)
C. METCON
Every 2´x 20´
Alternating A-B
a. 8 Hang Clean & Jerk 10 Burpees over the Db
12 Chest to Bar/Pull Ups
b. 8 Db Snatch 10 Burpees over the Db 12 Toes to Bar
A. WARM UP
2 Sets of
20 Back Extension
10 Empty bar Hip Thrust
15 Sit Ups
B. STRENGTH
Deadstop Deadlift
Every 2´x 12´
Set 1: 7 Reps 70%
Set 2: 7 Reps 75%
Set 3: 5 Reps 75%
Set 4: 5 Reps 80%
Set 5: 3 Reps 80%
Set 6: 3 Reps 85%
C. METCON 15´CAP
15 Rounds for Time
7 HSPU
5 Box Jump over 24/20
1 Snatch 80/55
A. WARM UP
B. TEAM OF 2
AMRAP 10´
40 Bar Muscle Ups
80m Dual Db Lunges Suitcase
Max Cal Row
Rest 2´
AMRAP 8´
30 Bar Muscle Ups
60m Dual Db Front Rack Lunges
Max Cal Bike Erg
Rest 2´
AMRAP 6´
20 Bar Muscle Ups
40m Dual Db Open Style Lunges
Max Cal Row
Rest 2´
AMRAP 4´
10 Bar Muscle Ups
20m Dual Db over Head Lunges
Max Cal Bike Erg
A. WARM UP
Mobility & Technique
B. WEIGHTLIFTING
Every 2:00 x 12´
2 Sets of
3 Front Squat + 1 Push Press + 1 Push Jerk + 1 Split Jerk
2 Sets of
2 Front Squat + 2 Push Jerk + 1 Split Jerk
2 Sets of
1 Front Squat + 3 Split Jerk
C. METCON 16´CAP
30 Dual Db Hang Clean & Jerk
4 Rope Climb
30 Toes to Bar
3 Rope Climb
60 Dual Db Squat
2 Rope Climb
30 Dual Db Hang Clean & Jerk
1 Rope Climb
30 Toes to Bar
Db: 22,5/15
INSTALACIONES
