05-09 OCT
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Every 1´x 4´
3 Hang Snatch
Min 1: 65%
Min 2: 70%
Min 3: 75%
Min 4: 80%
Rest 1´
Every 1´x 4´
2 Hang Snatch
Min 1: 70%
Min 2: 75%
Min 3: 80%
Min 4: 85%
Rest 1´
Every 1´x 4´
1 Hang Snatch
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 90%
C. METCON 13´CAP
7 Rounds of
7 Snatches
7 Overhead Squat
7 Burpees over the Bar
21-18-15-12-9-6-3 Cal Echo Bike
A. WARM UP
Tabata
Empty Bar
Shoulder Press
Biceps Curl
Bar Row
French Press
B. STRENGTH «UPPER BODY»
EMOM 5´
6 Shoulder press RIR 2-1
1 Legless Rope Climb
Rest 1´
EMOM 5´
8 Barbell Row
6-4 Strict HSPU
Rest 1´
EMOM 5´
6-4 Strict HSPU
1 Legless Rope Climb
C. METCON 14´CAP
3 Rounds of
30 Toes to Bar
60m Dual Kb Farmer Carry 2 x 32/24
10 Ring Muscle Ups
Rest 1´
A. MOBILITY CLEAN
B. WEIGHTLIFTING
Every 1´x 4´
3 Clean
Min 1: 65%
Min 2: 70%
Min 3: 75%
Min 4: 80%
Rest 1´
Every 1´x 4´
2 Clean
Min 1: 70%
Min 2: 75%
Min 3: 80%
Min 4: 85%
Rest 1´
Every 1´x 4´
1 Clean
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 90%
C. METCON BARBELL CYCLING 12´CAP
10 to 1
Deadlift
Hang Clean
Front Squat
Rx: 70/48
Int: 60/40
Scl: 50/35
PARTNER 40´CAP
5 Burpees Box Jump over 24/20
100 to 500 — 500 to 100m Row
5 Burpees Box Jump over 24/20
100 to 500 — 500 to 100m Ski Erg
5 Burpees Box Jump over 24/20
200 to 1000 — 1000 to 200m Bike Erg
A. WARM UP
B. STRENGTH BACK SQUAT
6 Cluster Sets
20″ Rest Between Reps
1:30´ Rest Between Sets
C. METCON
2´ON 1´OFF x 5 Sets
15-12-9-6-3
Dual Db Thruster
10m Dual Db Walking Lunges
6-12-18-24-30
Wall Ball
Max Shuttle Run
INSTALACIONES
