09-13 NOV
A. MOBILITY CLEAN + CLEAN PREP.
B. WEIGHTLIFTING
Squat Clean Waves
00:00-06:00
5 Reps 65%
4 Reps 70%
3 Reps 75%
2 Reps 80%
1 Reps 85%
06:00-11:00
4 Reps 75%
3 Reps 80%
2 Reps 85%
1 Reps 87,5%
11:00-15:00
3 Reps 85%
2 Reps 87,5%
1 Reps 90%
C. METCON
3´ON 1´OFF x 4 Sets
30 Wall Ball 9/6
12 Burpees over the Bar
Set 1
5 Clean
Set 2
7 Clean
Set 3
9 Clean
Set 4
11 Clean
A. WARM UP
3 Sets of
30″ Plank
10 Inch Worm
Directly Into
20 Alternating V-Ups
10 Tempo Push Ups
B. GYMNASTICS STAMINA
20″ ON 40″ OFF 4m HSW Max Toes to Bar
30″ ON 30″ OFF 8m HSW Max Toes to Bar
40″ ON 20″ OFF 12m HSW Max Toes to Bar
1´Rest
20″ ON 40″ OFF 4m HSW Max Push Ups
30″ ON 30″ OFF 8m HSW Max Push Ups
40″ ON 20″ OFF 12m HSW Max Push Ups
1´Rest
20″ ON 40″ OFF 4m HSW Max V-Ups
30″ ON 30″ OFF 8m HSW Max V-Ups
40″ ON 20″ OFF 12m HSW Max V-Ups
1´Rest
20″ ON 40″ OFF 4m HSW Max Cal Ski Erg
30″ ON 30″ OFF 8m HSW Max Cal Ski Erg
40″ ON 20″ OFF 12m HSW Max Cal Ski Erg
C. CONDITIONING
Every 4´x 5 Rounds
500/450m Row
10-5 Ring-Bar Muscle Ups
A. MOBILITY & PREP. SNATCH
B. WEIGHTLIFTING
Hang Snatch Waves
00:00-05:00
5 Reps 60%
4 Reps 65%
3 Reps 70%
2 Reps 75%
1 Reps 80%
05:00-10:00
4 Reps 70%
3 Reps 75%
2 Reps 80%
1 Reps 85%
10:00-15:00
3 Reps 80%
2 Reps 85%
1 Reps 90%
C. METCON 17´CAP
5 Rounds of
30 One Db Hang Snatch 22,5/15
15 One Db Box Step over 24/20
3 Rope Climb
TEAM OF 2 (45´CAP)
2´ON 1´OFF
A
200m Run (100-100)
Max Cal Bike Erg to Complete 120/110/100
B
20 Burpees over the Row
Max Cal Row to Complete 120/110/100
C
24/22/19 Cal Echo Bike
Max Cal Ski Erg to Complete 120/110/100
A. WARM UP
3 Rounds of
30″ Wall Sit
5 Jumping Squats
30″ Plank Hold
10 Push Ups
B. STRENGTH
Every 1:30 x 15´
Even
Back Squat 6 Reps 65-85%
Odd
Shoulder Press 6 Reps RIR 2
C. METCON 15´CAP
21-15-9
Thruster 43/30
Toes to Bar
Rest 3´
9-15-21
Thruster 43/30
HSPU
INSTALACIONES
