WORKOUT OF THE DAY

  • Martes 19

    WARM UP
    3' run
    1'rest
    3' máquina
    1' test
    3' máquina

    WORKOUT
    A) 10 ROUNDS
    60m sprint - 30" test

    B) FOR TIME- 5 ROUNDS
    30 mountain climber
    20 weighted lunges
    10 T2B

    C) FUERZA EN FATIGA: Thruster 5x5

    Miércoles 20

    WARM UP
    25 jumping jacks
    20 v ups
    15 squats
    10 down-up

    WORKOUT
    50-40-30-20-10
    Calories
    Burpees
    Pike up push ups

    B) FUERZA EN FATIGA: SHOULDER PRESS 5X8

    Viernes 22

    WARM UP
    3 ROUNDS
    -10 Squats
    -10 kb/db DL

    WORKOUT
    A) 5 ROUNDS
    - 12-15 back squats
    2'rest

    B) 5 ROUNDS
    - 12-15 Bench press
    2'rest

    C) 5 ROUNDS
    - Max pull ups

    CORE
    25 sit ups
    25 superman
    25 flutter kicks

    Domingo 24

    WARM UP
    3' Easy jog

    WORKOUT
    FOR TIME:
    1000 run, then
    5 ROUNDS:
    - 20 squats
    - 20 burpees
    - 20 sit ups
    - 20 push ups, then
    1000m run

    CORE: 3 ROUNDS
    30" ring plank
    30" lateral ring plank (R)
    30" lateral ring plank (L)
    10 ring carpas

  • Lunes 18

    Accesorios: 10min
    4 series
    10 oh squat con disco
    10 good morning con barra

    Haltero
    A) emom 4’: 4 squat snatch @60%
    1’ rest

    Emom 4’: 3 squat snatch @70%
    1’ rest

    2x3 @80-85%
    1’ rest

    B) pull snatch 2x3 @100%

    C) front squat
    2x4 @70-75%
    1x3 @80-85%

    D) push press 3x3 @80%

    Metcon: For time (50/30)(40/20)(20/10) 30 clean and jerk
    30 ring pull ups
    30 snatch

    (Bajar reps si el nivel es bajo)

    Martes 19

    endurance:
    run 20min (10 series)
    30” hard
    30” medium
    1’ easy

    GYMANSITICOS:
    por tiempo:
    10x8 unb pull up o kipping pull up
    90”rest
    10x8 unb T2B o 10 K2E

    I

    NTERVALOS:
    5X1’ MAX BAR FACING BURPEES

    2’ DESCANSO

    Miércoles 20

    ACCESORIOS:
    EMOM 10’:
    IMPAR: 8/8 DB ROW
    PAR: 3 SHOULDER PRESS

    HALTERO:
    A)SQUAT CLEAN + SPLIT JERK
    EMOM 6’: 2 COMPLEX 70% DEL JERK

    2’ REST

    CADA 90”X6’: 2 COMPLEX 85%

    B) BACK SQUAT: 3X4 80-85%

    METCON
    POR TIEMPO:
    2000M ROW O 2KM RUN O 60 CAL ASSAULT

    *CADA 3’
    12 THRUSTERS (30/20)(25/15)(20/10)
    100 SINGLES O 50 DU

    Jueves 21

    ACCESORIOS
    AMRAP 10’:
    20 SIT UPS
    20m paso del oso o 5 WALL CLIMB

    STRONGMAN
    EMOM 6’:
    6 DEADLIFT T&GO 75%
    4 PIKE PUSH UP DESDE CAJON CON KETELLBELLS 0 40”HAND STAND HOLD

    90” REST

    EMOM 6’:
    4 DEADLIFT T&GO 80%
    60 PIKE PUSH UP DESDE CAJON CON KETELLBELLS 0 50”HAND STAND HOLD

    90”REST

    EMOM 6’:
    2 DEADLIFT T&GO 85%
    30” MAX PIKE PUSH UP DESDE CAJON CON KETELLBELLS 0 60”HAND STAND HOLD

    INTERVALOS:
    4 RONDAS:
    15 CAL SKIERG O 15 CAL ASSAULT O 25 CAL ROW
    2 ROPE CIIMBS
    2’ REST

    Viernes 22

    HALTEROb
    A) POWER CLEAN 3X3 70%

    CADA 20! X 10 RONDAS: 1 POWER CLEAN 80-85%

    B) FRONT SQUAT: 3X5 75%

    ACCESORIOS: 4X3 STRICT WEIGHTED PULL UPS

    METCON
    POR TIEMPO:
    CASH IN 30 DOUBLE KB SNATCH (16/12)(12/8)

    3 RONDAS:
    6 PULL UPS ESTRICTAS
    12 WALL BALLS

    20 CAL ASSAULT BIKE O 15 CAL SKIERG O 30 CAL ROW

    3 RONDAS:
    6 PULL UPS
    12 WALL BALLS

    CASH OUT DOUBLE KB SNATCH

  • Lunes 18 (Empujes)

    5 x 5 Militar Press
    4 x 8 Floor press (DB)
    4 x 8-12 Chest dips

    AMRAP 10'
    8 Pull ups
    12 Heavy step up
    20 Heavy sit ups

    Martes 19 (Dominantes de rodilla)

    5 x 5 Tempo Front Squat
    4 x 6/6 Split Squat
    4 x 15 Narrow Squats

    EMOM 8'
    1': 15 T2B
    2': Max push ups

    Jueves 21 (Tracciones)

    6 x 6 Bent over row
    4 x 8/8 Landmine row
    4 x 8 Inverse row close grip

    EMOM 9'
    1': 8 Back squat
    2': 30" Iso Squat
    3': 20 Turkish sit up

    Sábado 23 (Dominantes de cadera)

    6 x 6/6/6/3/3/3 Sumo Deadlift
    4 x 6 Romanian Deadlift
    4 x 8 Hip Thrust

    AMRAP 10'
    12 See saw press
    12 Dumbell row
    30" Hollow rock

    (every 2' max iso pull up hold)

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