A) Squat clean +Front squat +Push jerk
1x4 60%
2x3 70%
2x2 80%
2x1 85%
B) Back squat 4x2 (3” de pausa) 85%
C) 3-4 sets:
120 m farmer carry heavy
30” rest
3 strict pull ups o weight
60” rest
D) 45” on/45” off
40 DU + max pull ups
10/7 cal + max pull ups
E) FOR TIME máxima intensidad: time cap 10’
23 cal
15 devil press
1’
15 cal
10 devil press
1’
10/7 cal
5 devil press
A) Muscle snatch
2x5 50%
4 60%
2x3 70%
B) Power snatch
3x3 75%
3x2 85%
C) Pull snatch 2x4 100%
D) 3-4 sets
10 glute ham raises
10/10 single leg deadlift
E) 4-5 x X pike push ups
D) EMOM 10’:
10 cal + ring row
Rest
E) METCON:
40-30-20-10 wall ball
4-3-2-1 rope climb (6 chin ups cada rope climb)
*cada 3’ 15 sit ups
A) Shoulder press
2x5 60%
4 70%
2x5 80%
4 85%
B) Front squat 3-4x10 65%
C) 4-5 sets
20 superman
5 bench press
60” rest
D) EMOM 6’:
4 burpees target + 8 t2b + 4 burpees target
2’ rest
EMOM 4’:
6 BT + 10 t2b + 6BT
2’ rest
EMOM 2’:
8BT + 12 t2b + 8BT
E) METCON 5-10 rondas por tiempo
10 cal
3-4 wall climb 4 db snatch alterno
A) Power clean
4 60%
2x2 70%
3x2 80%
2x2 85%
B) 3-4 sets
8 heavy hip thrust
8 weight good morning
C) 30” on /30” off
6 deadlift 65%
Max inverted row o chin ups o ring row
D) 40” off/20” on
Carrera ligera/ carrera muy alta intensidad
A) Squat snatch
2x4 60%
4 70%
2x3 75%
EMOM 10’:
2-3 squat snatch 80/85%
B) Back squat 4x6 85%
C) EMOM 20’:
14/9 cal
8 wall climb
14/9 cal otra máquina
6 shutter run 6metros
Rest
*cada ronda subir 2 cals y 2 shutters
*cada ronda quitar un wall climb
Pull up (buscar RM)
Back Squat 5 x 5/5/3/3/8
Heavy Push up 5 x 8
EMOM 8'
IMPAR: 8 DL
PAR: 15 Turkish sit up
Floating DL 5 x 5
Militar Press 4 x 6
Inverted row 4 x 8
AMRAP
8/8 Heavy step up
12 renegade row
15 Push up
Press banca 6 x 4
Back Lunge 4 x 8/8
Kb Row 4 x 10
5 ROUNDS
5 Pulls ups
10 Thrusters
15 Sit ups
RDL agarre Snatch 5 x 6
Press inclinado 4 x 8
Ring row unilateral 4 x 8/8
21/15/9
Walking lunge
Wall ball
V-ups
WOD
A) EVERY MINUTE ON THE MINUTE FOR 12’ MINUTES
Odd: 20 Kettelbell swing
Even: 50 Double unders/45” DU
B) AMRAP 21’
240 m. Run
15 Pull up
6 (3/3) Devil press
CORE
3/5 ROUNDS
16 Alternating V-Ups
16 Superman Rocks
WOD
A) 1 MINUTE ON 30 SECONS OFF FOR 6 ROUNDS ALTENATING A & B
A: 10 Cals + Max Burpees
B: 10 Cals + Max DU
B) EVERY 3 ́ FOR 7 ROUNDS
120 m. Run
20 Kang Squat
15 Push up
10 Kettelbell swing
CORE
3 ROUNDS
20 Sit Ups
20 Superman Rocks
20 Flutter Kicks
WOD
A) Every minute on the minute for 8 minutes complete:
ODD: 12 Db hang squat clean
EVEN: 120 m. Run
B) 4 ROUNDS
10 V-Ups
14 Db Snatch
10 Burpees
14 Db Jerks
10 Push ups
360 m. Run
WOD
A) EMOM 10’
Odd: 50 DU/Max SU
Even: 15 Kettelbell Swing + Max Goblet squats
B) FOR TIME
50-40-30-20-10
DB Snatch
Push Ups
120 m. Run between each round
CORE
TABATA 1
K2E
Front plank + hip rotation
R Side plank + hip elevation
L Side plank + hip elevation
FOR TIME
100 Sit Ups
T.C. 5’
WOD
FOR TIME
Cash-in:
100 Double Unders/200 Single Unders
Then...
21-18-15-12-9-6-3
Dumbbell snatch
Box Step up
Hollowrocks
120 m. Run between rounds
Cash out
100 Double Unders/200 Single Unders
CORE
3/4 ROUNDS
12 Supine Toes to Bar
14 Alternating V-Ups
16 KB twist