23-27 FEB
A. WARM UP
3 Sets of
30″ Wall Sit
30″ Shoulder Taps
Test movements
B. STRENGTH
6 Alternating Set of
Front Squat & Shoulder Press
Set 1: 6 Reps 75%
Set 2: 4 Reps 80%
Set 3: 2 Reps 85%
Set 4: 6 Reps 78%
Set 5: 4 Reps 83%
Set 3: 2 Reps 88%
C. METCON
Every 3´x 15´
21/15 Cal Row
15 Thruster 43/30
9 Burpees over the Bar
A. WARM UP
2 Sets of
5 Scapular Pull Ups
10 Ring Rows
B. STRENGTH
Strict Pull Ups Every 1:15
Set 1: 7 Strict Pull Ups
Set 2: 5 Strict Pull Ups
Set 3: 3 Strict Pull Ups
Set 4: 6 Strict Pull Ups
Set 5: 4 Strict Pull Ups
Set 6: 2 Strict Pull Ups
Set 7: 5 Strict Pull Ups
Set 8: 3 Strict Pull Ups
Set 9: 1 Strict Pull Ups
C. METCON
EMOM 24´
3 Rounds of
00:00-02:00
5-3 Wall Walk
15-10 C2B
5-3 Wall Walk
02:00-04:00
32/24 Cal Ski Erg
04:00-06:00
15-10 HSPU
15-10 Toes to Bar
15-10 HSPU
06:00-08:00
400m Run
A. CLEAN WARM UP
B. WEIGHTLIFTING 20´
3 Sets of
5 Seated High Box Jump + 5 Clean (T&G)
3 Sets of
5 Seated High Box Jump + 3 Clean (T&G)
3 Sets of
5 Seated High Box Jump + 1 Clean (T&G)
C. METCON
2´ON 1´OFF x 5 Rounds
12/9 Cal Echo Bike
9 Deadlift
6 Box Jump over 24/20
Max Clean 80% Heavy Rep
A. WARM UP
20 Box Step Up
3 Floor Rope Climb + 1 Rope Climb
10 V-Ups + 10 Kipping Swing
5 Easy Devil Press + 5 Dual Db Box Step
B. TEAM OF 2 35´CAP
60 Dual Db Box Step over 20¨
15 Rope Climb
45 Burpees Box Jump over 24/20
10 Rope Climb
30 Devil Press
5 Rope Climb
30 Toes to Bar
30 Devil Press
45 Toes to Bar
45 Burpees Box Jump over 24/20
60 Toes to Bar
60 Dual Db Box Step 20¨
A. WARM UP
2 Sets of
Empty Bar
10 Shoulder Press (Split Position)
10 Static Lunges
40″ Plank Hold
B. WEIGHTLIFTING
Every 2´x 12´
2 Back Rack Lunges + Split Jerk 80-90%
C. METCON 15´CAP
2 Rounds of
30 STOH
60 Double Unders
15 Overhead Lunges
40 Double Unders
30 Wall Ball 9/6
20 Double Unders
INSTALACIONES
