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WORKOUT OF THE DAY

  • LUNES 15 DE ABRIL

    35’
    200 m Run
    70 DU
    200 m Run
    60 Air Squat
    200 m Run
    50 Sit Up Wall Ball
    200 m Run
    40 American Swings
    200 m Run
    30 Goblet Squat
    200 m Run
    20 T2B
    200 m Run

    MARTES 16 DE ABRIL

    12 ROUNDS
    12 Cal
    10 Wall Ball
    8 Burpees Broad Jump
    10 m Sled Pull

    MIÉRCOLES 17 DE ABRIL

    0-5’
    400 m Farmer Carry
    5-10’
    40 Push Ups
    30 Alt DB Snatch
    20 Box Jump
    10 Chin Ups

    10-15’
    400 m Farmer Carry
    15-20’
    40 Push Ups
    30 Alt DB Snatch
    20 Box Jump
    10 Chin Ups
    20-25’
    400 m Farmer Carry
    25-30’
    40 Push Ups
    30 Alt DB Snatch
    20 Box Jump
    10 Chin Ups
    30-35’
    400 m Farmer Carry

    JUEVES 18 DE ABRIL

    0-10’
    100 Cal Bike
    Max Rounds
    20 T2B
    20 Front Lunges

    12-22’
    100 Cal Row
    Max Rounds of:
    20 Burpees
    20 Back Squats
    24-29’
    50 Cal Bike
    Max Rounds
    20 T2B
    20 Front Lunges
    31-36’
    50 Cal Row
    Max Rounds of:
    20 Burpees
    20 Back Squats

    VIERNES 19 DE ABRIL

    3 RONDAS
    0-2’
    400 m Run
    2-4’
    50 Russian KB Swings
    4-6’
    100 DU
    6-8’
    50 Push Ups
    8-10’
    50 SDHP
    10-12’
    50 Air Squats

  • LUNES 15 DE ABRIL

    A) Bulgarian Squat:
    2 x 10
    2 x 8
    2 x 6

    B) To Complete 80 Reps:
    Push Press
    Ring Row

    C) TABATA:
    Sit Ups
    Down/Up Plank

    MARTES 16 DE ABRIL

    A) Bench Press
    2 x 8
    2 x 6
    2 x 4

    B) EMOM 15’:
    8 Cyclist Squat
    15 DB RDL
    Rest

    C) 4 SETS:
    30’’ Copenhagen Plank
    15 Hamstring Leg Curl

    JUEVES 18 DE ABRIL

    A) Bent Over Row
    2 x 10
    2 x 8
    2 x 6

    B) 5 ROUNDS:
    12 Heavy Step Ups
    12 Cossack Squats
    30’’ Iso Squat

    C) 4 SETS:
    10/10 One Arm Ring Row
    10/10 Half Kneeling Shoulder Press

    SÁBADO 20 DE ABRIL

    A) Hip Thrust
    2 x 6
    2 x 4
    2 x 2

    B) AMRAP 1’30’’ x 5 (1’ Rest)
    10 Floor Press
    Max. Gorilla Row

    C) EMOM 8’:
    12 Supine T2B
    15 Turkish Sit Up

  • LUNES 15 DE ABRIL

    A) Squat Snatch + Hang Squat Snatch + OH
    5 40%
    4 50%
    2x4 60%

    B) Front Squat 5x1 +

    C) For Time 50 HSPU o Pike o Push Ups

    D) METCON FOR TIME:
    Buy in 80 calorías o 16 vueltas Run

    8 RONDAS:
    5 Strict Pull Ups
    8 Burpees Target
    11 Push Ups
    14 Jump Squat

    Cash Out 80 calorías

    MARTES 16 DE ABRIL

    A) Power Clean 3” parada en rodilla y en recepción
    2x4 55%
    2x4
    2x3 75%

    B) 5 RONDAS
    5-10 Dips
    20 Sit Ups

    C) Bar Muscle Up 5x X

    D) Pull Ups 3x50%

    E) 3 SERIES:
    5 vueltas Run o 30 calorías
    20 Burpees Box Jump Over
    20 Calorías
    20 Wall Ball

    MIÉRCOLES 17 DE ABRIL

    A) Push Press + Split
    2x 3+3
    2x 2+3
    2x1+2

    B) Front Squat 4x2 +

    C) T2B 4x 50%

    D) 6x x M HSWalk o 6x 5 Wall Climb

    E) FOR TIME:
    30 Calorías
    60 DU
    30 Double Hang Clean and Jerk
    60 DU
    30 calorías
    60 DU
    30 KB Snatch Alterno
    60 DU

    JUEVES 18 DE ABRIL

    A) Slow Power Snatch 2” parada
    2x4 55%
    4 65%
    2x3 75%

    B) Pull Ups Estrictos
    5x X

    C) Strict HSPU 5x40%

    D) METCON EMOM 10’
    17/24 Calorías
    Rest

    VIERNES 19 DE ABRIL

    A) Slow Squat Clean + Front Squat + Split Jerk
    5 40%
    2x4 50%
    2x3 60%

    B) Front Squat 3x3 Subimos

    C) Emom 10’:
    15” Max Pull Ups Unbroken

    D) AMRAP 12’:
    2 Rope Climb o 8 Chin Ups
    12 DB Deadlift
    9 DB Squat
    6 DB Push Press