Clases dirigidas
en Bfit Ibiza Sports Club

MARTES 18 AGOSTO

4 Rounds

AMRAP 3’
250m Row
Max Bench Press DB

Rest 1’

AMRAP 3’
Run 200m
15 American Swing
Max Pull-Ups

1’ ON - 1’ OFF x 4 Rondas
Plank Weight

MIÉRCOLES 19 AGOSTO

Every 4’ x 5 Rounds
20 Push Press
20 SDHP
15 Burpees
10 Cal Bike

Rest 5’

10’ AMRAP
10 OH Walking Lunges
30 DU
80m Abrazo Oso

JUEVES 20 AGOSTO

AMRAP 10’
200m Row
8 Burpee 2 DB Deadlift
8 Power Clean
8 Doble Snatchs
10 T2B
10 Cal Bike
50 Air Squat

VIERNES 21 AGOSTO

2 Rounds

AMRAP 3’
A) 400m Run + Max Pull-Ups

Rest 2’

B) 400m Run + Max Back Squat

Rest 2’

C) Row 500m + Max Wall Ball

D) Row 500m + Max Push-Ups

SÁBADO 22 AGOSTO

Team Of 2 Only 1 Work
35’
80 Cal Row
160 Barbell Push Press
240 DU
80 Cal
160 Plate GTOH
240 BW Triceps Dips
80 Box Jump
160 Sit-Ups
American Swing In Remaining Time...

MARTES 18 AGOSTO

A) Strict Barbell Overhead Press
3 x 8 Reps
2 x 6 Reps
1 x 4 Reps

B) 5 Rondas de 1'30'' ON / 1'30'' OFF
10 Deficit Reverse Lunges
Remaining Time: Max. Goblet Squats

C) 4 Sets
Box Step-Ups lentos x 10 Reps
Calf Raises x 15 Reps

MIÉRCOLES 19 AGOSTO

A) Back Squat
1 x 5 Reps
1 x 3 Reps
3 x 2 Reps

B) EMOM 15'
Min 1: 12 Dumbbell Floor Press
Min 2: 12 Dumbbell Renegade Rows
Min 3: Rest

C) 3 Sets
Suitcase Carry x 40m
Pallof Press x 15 Reps/lado
Lying Leg Raises x 15 Reps

JUEVES 20 AGOSTO

A) Incline Barbell Bench Press
1 x 10 Reps
2 x 8 Reps
2 x 6 Reps

B) 5 Rondas de:
8 Barbell Good Mornings
Max. Goblet Cossack Squats
1’ Rest

C) 4 Sets
Nordic Curl Drop-Offs x 6 Reps
Copenhagen Plank x 30''/lado

SÁBADO 22 AGOSTO

A) Pendlay Row
1 x 8 Reps
2 x 5 Reps
2 x 3 Reps

B) E3MOM 15'
10 Dumbbell Romanian Deadlifts
En el tiempo restante: Max. Dumbbell Sumo Squats

C) 4 Sets
Concentration Hammer Curls x 12 Reps
Lying Dumbbell Triceps Extensions x 15 Reps

MARTES 18 AGOSTO

STRENGTH
Back Squat With A 2" Pause + Back Squat
3 x 2+2 @70-75%
4 x 1+1 @80-90%

Squat Snatch + Hang Squat Snatch
Every 90" x 6
1+1 @70-90%

BARBELL SALAD
3 Rounds For Time:
16/12 Cal Echo
12 Bar Facing Burpees
8 Squat Snatch

Rest 2 Minutes Between Rounds

Time Cap: 16 Minutes

Elite: 70/47 - 80/55 - 90/60kg
RX: 60/40 - 70/47 - 80/55kg
Intermediate: 50/35 - 60/40 - 70/47kg

ENGYM
Elite Option
EMOM 14'
1. 20/15 Cal Row
2. 20m HSW (2 x 10m)

RX Option
EMOM 14'
1. 16/12 Cal Row
2. 15m HSW (2 x 7.5m)

Intermediate Option
EMOM 14'
1. 12/9 Cal Row
2. 10m HSW (2 x 5m)

ACCESSORY
Core
5 Rounds For Quality
20" L-Sit
45" Plank
10 V-Ups Focusing On High Quality Reps

1 Minute Rest Between Rounds

MIÉRCOLES 19 AGOSTO

SIMULACRO COBRA RACE

JUEVES 20 AGOSTO

STRENGTH
Hang Or Block Muscle Snatch
3 x 3 @30-45%

Hang Or Block Power Snatch
2 x 3 @65-70%
3 x 2 @70-75%
4 x 1 @75-85%

Hang Or Block Snatch Pulls
4 x 3 @95-105%

DRAINAGE
"The Odyssey"
For Time:
15 Devil Press 2 x 22.5/15kg
20/15 Cal Row
15/12 RMU
20/15 Cal Row
15 SB Clean 70/47kg
20/15 Cal Row
15 WW
20/15 Cal Row
15 KB SN 2 x 24/16kg
20/15 Cal Row
150 DU

Time Cap: 25 Minutes

Intermediate Option
For Time:
10 Devil Press 2 x 22.5/15kg
20/15 Cal Row
10/8 RMU
20/15 Cal Row
10 SB Clean 70/47kg
20/15 Cal Row
10 WW
20/15 Cal Row
10 KB SN 2 x 24/16kg
20/15 Cal Row
100 DU

Time Cap: 25 Minutes

ENGINE
4 x 5' ON / 2' OFF

A)
20/15 Cal Echo
600m Run
Max Burpees Over The Bar

B)
20 Burpees Over The Bar
600m Run
Max Cal Echo

Alternate A And B (A-B-A-B)

VIERNES 21 AGOSTO

STRENGTH
Power Clean And Jerk + Squat Clean And Jerk
E2MOM 10'
1. 4+2 @60-65%
2. 3+2 @65-70%
3. 2+2 @70-75%
4. 1+2 @75-80%
5. 0+2 @80-90%

If You Feel Great Go For A Heavy Single (Max 3 Attempts, No Failures)

Front Squat
2 x 4 @70-75%
4 x 2 @80-90%

Fast Reps, No Grinding

CROSSFIT
Elite Option
5 Rounds For Time:
20/15 Cal Bike
20 C2B
10 Front Squats 80/55kg

Rest 2 Minutes Between Rounds

RX Option
5 Rounds For Time:
20/15 Cal Bike
16 C2B
10 Front Squats 70/47kg

Rest 2 Minutes Between Rounds

Intermediate Option
5 Rounds For Time:
16/12 Cal Bike
12 C2B
10 Front Squats 60/40kg

Rest 2 Minutes Between Rounds

GYM PUSH
Elite Option
AMRAP 10'
9 BJO
12 GHD
6 Parallettes Or Deficit HSPU (23/15cm Deficit)