02-06 NOV
A. TEST MOVEMENTS & INCREASING WEIGHT
B. STRENGTH 20´
BARBELL BENCH PRESS
5 Sets of
4 Reps 20″ Rest
3 Reps 20″ Rest
2 Reps 20″ Rest
1 Reps 2´ Rest
C. METCON 18´CAP
10 Rounds of
5 Burpees Facing Line
5 HSPU
5 Rounds of
10 Burpees Facing Line
10 Toes to Bar
3 Rounds of
15 Burpees Facing Line
10 Bar Muscle Ups
ENDURANCE
TEAM OF 2 50´CAP
3 Rounds of
Cash In
500m Run A
500m Run B
Round 1
50 Burpees Box Jump over 24/20
Round 2
40 Burpees Box Jump over 24/20
Round 3
30 Burpees Box Jump over 24/20
Round 1
1000/900/800m Row-Ski-Bike Erg x 2
Round 2
2000/1800/1600m Row-Ski-Bike Erg x 2
Round 3
3000/2700/2400m Row-Ski-Bike Erg x 2
A. WARM UP
3 Sets of
30″ Echo Bike-Bike Erg
30″ Wall Sit
2 Sets of
3 Tempo Front + 3 Jumping Back Squat + 30″ Plank
B. STRENGTH
Every 3´x 15´
10 Back Squat + 5 Front Squat 70%
8 Back Squat + 4 Front Squat 75%
6 Back Squat + 3 Front Squat 80%
4 Back Squat + 2 Front Squat 85%
2 Back Squat + 1 Front Squat +85%
C. METCON 14´ CAP
30 Thruster 50/35
20/16 Cal Echo Bike
10 Box Jump over 24/20
Rest 1´
30 Box Jump over 24/20
20 Thruster 50/35
10/8 Cal Echo Bike
Rest 1´
30/24 Cal Echo Bike
20 Box Jump over 24/20
10 Thruster 50/35
TEAM OF 2 45´CAP
Bloque A
800m Run (Sync)
500/475/450 Row
1000/950/900 Ski Erg
500m Run (Sync)
1000/950/900 Row
1000/950/900 Ski Erg
300m Run (Sync)
1000/950/900 Row
500/475/450 Ski Erg
Bloque B
300m Run (Sync)
500/475/450 Row
2000/1900/1800 Bike Erg
500m Run (Sync)
1000/950/900 Row
2000/1900/1800 Bike Erg
800m Run (Sync)
1000/950/900 Row
1000/950/900 Bike Erg
INSTALACIONES
