19-23 OCT
A. MOBILITY AND TECHNIQUE
B. WEIGHTLIFTING
Every 1:30 x 3 Sets
3 Front Squat + 3 Push Press
3 Front Squat + 2 Push Press
3 Front Squat + 1 Push Press
Every 1:30 x 3 Sets
2 Front Squat + 3 Push Jerk
2 Front Squat + 2 Push Jerk
2 Front Squat + 1 Push Jerk
Every 1:30 x 3 Sets
1 Front Squat + Split Jerk
1 Front Squat + Split Jerk
1 Front Squat + Split Jerk
C. METCON 19´CAP
50 Wall Ball
50 Medball Box Step over
50 Wall Ball
50/40 Cal Bike Erg
50 Wall Ball
50 Box Jump over
50 Wall Ball
A. WARM UP
2 Rounds of
10 Knee Push Ups
20 Shoulder Taps
5 Scapular Pull Ups
15 Ring Rows
B. PUSH & PULL STRENGTH
Every 30″ x 15´ Alternating A-B-C
a. 5-7 Strict Pull Ups
b. 5-7 Strict HSPU
c. 20m Sand Bag Carry
C. GYMNASTICS CONDITIONING
Every 3:30 x 5 Rounds
400m Run
15m HSW or 5 Wall Walks
Max Toes to Bar
A. MOBILITY CLEAN
B. WEIGHTLIFTING
EMOM 8´
Hang Power Clean + Hang Squat Clean 50-85%
Rest 1´
EMOM 8´
Power Clean + Squat Clean 55-90%
C. METCON 15´CAP
6 Sets of
5 Burpees over the bar
10 Unbroken Clean 61/43
Rest 1´
Every Set
+ 5 Burpees over the Bar
TEAM OF 2
Every 15´x 45´
Set 1
50/43/37 Cal Echo Bike
1500/1400/1300m Row
1000/925/850m Ski Erg
1000/925/850m Bike Erg
Set 2
50/43/37 Cal Echo Bike
3000/2800/2600m Bike Erg
1000/925/850m Row
500/450/400m Ski Erg
Set 3
50/43/37 Cal Echo Bike
1500/1400/1300m Ski Erg
2000/1850/1700m Bike Erg
500/450/400m Row
INSTALACIONES
