29 JUN - 03 JUL
A. MOBILITY SNATCH
B. BARBELL CYCLING
Every 2:30´x 17:30
R1: 7 Power Snatch + 1 Squat Snatch 55%
R2: 6 Power Snatch + 2 Squat Snatch 60%
R3: 5 Power Snatch + 3 Squat Snatch 65%
R4: 4 Power Snatch + 4 Squat Snatch 70%
R5: 3 Power Snatch + 5 Squat Snatch 75%
R6: 2 Power Snatch + 6 Squat Snatch 80%
R7: 1 Power Snatch + 7 Squat Snatch 85%
C. METCON
EMOM 20´
Alternating A-B
a. 15 Overhead Squat 35/25
b. 2 Burpees over the Bar (+2 resps)
A. UPPER BODY STRENGTH
5 Sets of
1 Strict Pull Ups
5″ Hang Position
2 Strict Pull Ups
5″ Hang Position
3 Strict Pull Ups
5″ Hang Position
4 Strict Pull Ups
5″ Hang Position
…
Max UB
Rest 1´
1 Strict HSPU
5″ Hand Hold Position
2 Strict HSPU
5″ Hand Hold Position
3 Strict HSPU
5″ Hand Hold Position
…
Max UB
B. METCON
5m HSW
15/11 Cal Ski Erg
10m HSW 2 x 5m
20/15 Cal Ski Erg
15m HSW 3 x 5m
Rest 1´
5m HSW
15 Toes to Bar
10m HSW 2 x 5m
30 Toes to Bar
15m HSW 3 x 5m
Rest 1´
5m HSW
7 Bar Muscle Ups
10m HSW 2 x 5m
14 Bar Muscle Ups
15m HSW 3 x 5m
A. WARM UP
B. BARBELL CYCLING
Every 2:30 x 17:30
R1: 7 Power Clean + 1 Squat Clean 50%
R2: 6 Power Clean + 2 Squat Clean 55%
R3: 5 Power Clean + 3 Squat Clean 60%
R4: 4 Power Clean + 4 Squat Clean 65%
R5: 3 Power Clean + 5 Squat Clean 70%
R6: 2 Power Clean + 6 Squat Clean 75%
R7: 1 Power Clean + 7 Squat Clean 80%
C. METCON 16´
Cash In: 50 Wall Ball 9/6
10-8-6-4-2
Clean 100/70
90-75-60-45-30
Double Unders
Cash Out: 50 Wall Ball 9/6
TEAM OF 2
TÚNEL DE LAVADO 50´CAP
2000m Bike Erg
1000m Row
1000m Ski Erg
40 Burpees Box Jump over
500m Run
1500m Bike Erg
750m Row
750m Ski Erg
30 Burpees Box Jump over
500m Run
1000m Bike Erg
500m Row
500m Ski Erg
20 Burpees Box Jump over
500m Run
500m Bike Erg
250m Row
250m Ski Erg
10 Burpees Box Jump over
500m Run
INSTALACIONES
