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WORKOUT OF THE DAY

  • VIERNES 26 DE ABRIL

    2 ROUNDS
    AMRAP 6
    10 Burpees
    5 K2E

    AMRAP 6
    10 Cal Row
    10 Cal Bike

    AMRAP 6’
    5 Plate Squat Clean Thruster
    10 Push Ups
    15 Sled Push

    SÁBADO 27 DE ABRIL

    5’ AFAP
    20 Cal Row
    30 Wall Balls
    20 Pull Ups
    30 Barbell Push Press
    20 Burpees
    30 Front Squat
    20 American Swing
    30 SDHP
    20 Cal
    Rest 90”
    10’ AFAP
    Rest 3’
    For Time

    LUNES 29 DE ABRIL

    4 RONDAS
    0-2’
    30 Cal Row
    2-4’

    2 RONDAS
    5 Burpees
    10 DB Lunges
    15 Air Squats
    4-6’
    20/30 Cal Bike
    6-8’
    30 KB Russian Swing
    8-9’ Rest

    MARTES 30 DE ABRIL

    FOR TIME
    10 Single Devil Press

    10 Single Devil Press
    20 Jump Chin Up

    10 Single Devil Press
    20 Jump Chin Up
    40 Cal of Choices

    10 Single Devil Press
    20 Jump Chin Ups
    40 Cal Choice
    80 Push Ups
    10 Single Devil Press

    10 Single Devil Press
    20 Jump Chin Ups

    10 Single Devil Press
    20 Jump Chin Ups
    40 Cal of Choices

    10 Single Devil Press
    20 Jump Chin Up
    40 Cal Choice
    80 Push Ups
    160 DU

    MIÉRCOLES 1 DE MAYO

    3 RONDAS
    AMRAP 3’
    7 Front Squat
    7 T2B
    7 Cal Bike

    AMRAP 3’
    8 Front Rack Lunges
    8 Wall Balls
    8 Cal Row

    AMRAP 3’
    9 Down Ups
    9 Crossbody
    9 Box Jump

    JUEVES 2 DE MAYO

    AMRAP
    30 Battle Rope
    25 Sled Drag

    20 Box Jump

    15 Sit Up OH
    10 2 DB Hang Power Clean
    5 Wall Climb

    VIERNES 3 DE MAYO

    40’ To Finish
    1000 m Row
    100 GTOH Bumper
    1000 m Run
    100 Down Up + Broad Jump
    320 m Farmer Carry
    1 km Bike
    100 Heavy Russian Swing

  • VIERNES 26 DE ABRIL

    A) Power Clean + Hang Squat Clean + Front Squat + Jerk
    5 40%
    4
    2x3 60%

    B) Back Squat 3x3

    C) Pull Ups 12” Max Reps Unbroken x5

    D) METCON
    3/2/1 Rope Climb o 8/7/6 Chin Ups
    30/20/10
    Snatch Alterno
    Box Jump
    One Arm OH Lunge

    LUNES 29 DE ABRIL

    A) Squat Clean + Hang Squat Clean + Front Squat + Jerk
    5 45%
    4
    2x3 65%

    B) Front Squat 3x3 +

    C) EMOM 4’:
    20” Max Pull Ups

    EMOM 3’:
    10” Max Pull Ups

    D) AMRAP 12’:
    40 m Farmer Carry
    3 Rope Climb o 8 Chin Ups
    20 Burpees Over The
    10 Thrusters

    MARTES 30 DE ABRIL

    A) Slow Power Snatch 5” de subida
    2x4 60%
    4 70%

    B) Power Snatch 4x3 80%

    C) Strict HSPU 3 Series Máximas

    D) Pull Ups Estríctas 4x X (5 reps)

    E) 3’ Work 1’ Rest
    20 Calorías
    2 Vueltas Run
    Max Wall Ball

    JUEVES 2 DE MAYO

    A) Power Clean Parada 3” Recepción
    4 60%
    2x4
    2x3 80%

    B) Bar Muscle Up 5x X

    C) C2B o Pull Up 3x 60%

    D) EMOM 12’:
    20/15 Calorías
    20/15 Calorías
    Rest

    VIERNES 3 DE MAYO

    A) Squat Snatch + Hang Squat Snatch + OHS
    4 45%
    3 55%
    2x3 65%

    B) Front Squat 5x1 +

    C) HSPU 4x20” Max

    D) 30 Strict T2B For Time

    E) METCON:
    3 RONDAS
    15/12/10 Burpees Box Jump
    5 Wall Walks

    2 RONDAS
    15/12/10 Calorías
    15 OH Lunge

    2 RONDAS
    15 Burpees Box Jump
    5 Wall Walks

    1 RONDA
    15/12/10 Calorías
    15 OH Lunge
    15 Burpees Box Jump
    5 Wall Walks

  • SÁBADO 27 DE ABRIL

    A) Back Squat
    2 x 8
    2 x 6
    2 x 4

    B) 5 ROUNDS:
    12 Inclined DB BP
    20 Gorilla Row
    20 Lateral Raises

    C) EMOM 8’:
    10 Supine T2B
    30’’ Hang L-Sit

Destacados