20-24 ABR
A. MOBILITY CLEAN
B. WEIGHTLIFTING
Every 30″ x 5´
Slow Power Clean Pause Catch
Hang Power Clean Pause Catch
Every 1´x 15´
1 Power Clean + 1 Hang Power Clean 50% Heavy Set
C. METCON
AMRAP 16´
2-4-6-8-10-12-14-16….
Toes to Bar
00:00-04:00
4 Clean 60/50
04:00-08:00
3 Clean 80/55
08:00-12:00
2 Clean 100/70
12:00-16:00
1 Clean 120/85
A. WARM UP
2 Sets of
15 Banded Biceps Curl
10 Ring Rows
10´Easy Bench Press
B. STRENGTH 20´
Upper Body Strength
5 Sets of
1 Legless Rope Climb
20 Dual Db Bench Press 2x 22,5/15
1 Legless Rope Climb
Rest 1:30
C. METCON
Every 3´x 15´
5 Dual Db Devil Press
10-5 Bar Muscle Ups
15 Dual Db STOH
TEAM OF 2
AMRAP 20´
1000/900/800m Row
40 Burpees Sync over the Row
750/700/650m Row
30 Burpees Sync over the Row
500/450/400m Row
20 Burpees Sync over the Row
250/225/200m Row
10 Burpees Sync over the Row
Max Cal Row
Rest 5´
AMRAP 20´
1000/900/800m Ski Erg
500m Run Sync
750/700/650m Ski Erg
400m Run Sync
500/450/400m Ski Erg
300m Run Sync
250/225/200m Ski Erg
200m Run Sync
Max Cal Ski Erg
A. WARM UP
2 Sets of
10 Cal Bike
10m Monster Walk
5 Tempo Back Squat
B. STRENGTH 20´
BACK SQUAT
Set 1: 7 Reps 70%
12 Tempo Static Lunges 6/6
Set 2: 5 Reps 75%
12 Tempo Static Lunges 6/6
Set 3: 3 Reps 80%
12 Tempo Static Lunges 6/6
Set 4: 5 Reps 80%
12 Tempo Static Lunges 6/6
Set 5: 3 Reps 85%
12 Tempo Static Lunges 6/6
Set 6: 1 Reps 90%
12 Tempo Static Lunges 6/6
C. METCON
6 Rounds of
30″ Cal Echo Bike/Bike Erg
30″ Rest
30″ Thruster 43/30
1´Rest
INSTALACIONES
