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WORKOUT OF THE DAY

  • SÁBADO 25 DE JUNIO

    Strict Pull up 5 x 6 -12
    Pistol Squat 5 x 8/8
    Ring push up 5 x 8 -12

    5 ROUND
    5/5 Suitcase DL
    10 KB ROW
    10/10 Squat pallof press

    LUNES 27 DE JUNIO

    Tempo Front Squat 5 x 5
    Bird dog row 5 x 8/8
    Seated see saw press 5 x 8/8

    CORE 4 ROUNDS
    12 Full Deadbug
    15 Turkish sit up
    30" Front Plank

    MARTES 28 DE JUNIO

    Hip thust 6 x 6/6/4/4/2/2
    Chin ups 5 x 6 - 12
    Dumbell floor press 5 x 8

    AMRAP 8'
    6 Supine T2B
    8/8 B-stance Squat
    12 Db Thruster

    JUEVES 30 DE JUNIO

    Back lunge 5 x 6/6
    Push press 5 x 6
    Dumbell row 5 x 8/8

    EMOM 10'
    IMPAR: 6 DL
    PAR: 10 T2B

    SÁBADO 2 DE JULIO

    RDL 5 x 5
    Tempo pull up 5 x 5-10
    Chest fly 5 x 10

    AMRAP 12'
    Narrow squat
    Ring row

    2/4/6/8/10...

    Every Round 20" Hollow hold

  • LUNES 27 DE JUNIO

    WOD
    A) Every minute on the minute for 40’ minutes complete:
    1- 120 m. Run
    2- 10 DB Snatch (5/5) + 10 Air Squats
    3- 16 Alternating Db Front Squat
    4- 20” Front plank + 10 Sit ups
    5- 40 Double Unders / 40” Max Double Unders)

    MARTES 28 DE JUNIO

    WOD
    A) Every minute on the minute for 10’ minutes complete:
    ODD: 8 Double Dummbell Clean & Jerk
    EVEN: 12 B-Stance Dead Lift

    B) 4 ROUNDS FOR TIME
    5 Burpee Broad Jump Shuffle Back
    10 Pull Ups
    20 Cals

    CORE
    21/15/9
    Sit ups
    Flutter kicks
    40” Front plank between each rounds

    MIÉRCOLES 29 DE JUNIO

    WOD
    A) Every minute on the minute for 8’ minutes complete:
    ODD: 12 Thrusters empty bar
    EVEN: 120 M. Run

    B) 4 ROUNDS T.C. 20’
    8 Hang Power Clean & Jerk
    12 Calories
    8 Hang Squat Clean
    12 Calories
    8 Hang Clusters
    12 Toes to bar

    CORE
    TABATA 1
    K2E
    Front plank + hip rotation
    R Side plank + hip elevation
    L Side plank + hip elevation

    TABATA 2
    Hollow Rock
    Superman Rock

    JUEVES 30 DE JUNIO

    A) EMOM 12’
    ODD: 50 DU/40” SU
    EVEN: 15 Kettelbell Swing

    B) IN TEAMS OF 2
    I GO YOU GO
    AMRAP 20’
    10 Dumbbell Thrusters
    20 Double Unders / 40 Single unders
    Every 5 rounds complete 5 Synchro Burpees

    CORE
    2 ROUNDS
    30” Front plank
    15 Sit ups
    30” Rest

    2 ROUNDS
    20” Front plank
    10 Sit ups
    20” Rest

    2 ROUNDS
    10” Front plank
    5 Sit ups

    VIERNES 1 DE JULIO

    WOD
    FOR TIME
    240 m. Run
    35 Pull ups
    240m. Run
    35 Air Squats
    240 m. Run
    35 Push ups
    240m. Run
    35 Box jumps
    240 m. Run
    35 Box Dips
    240 m. Run
    35 Sit Ups
    240 m. Run
    35 Burpees

    CORE
    Acumulatte 6 minutes Front plank
    T.C. 7’

  • LUNES 27 DE JUNIO

    A) Squat clean + split jerk
    2x2 60%
    2x2 70%

    B) EMOM 10’:
    Squat clean + split jerk 80%

    C) Back squat 4x6 85%

    D) EMOM:
    4 weighted pull ups
    8 weighted dips

    E) Cada 2’ x6:
    A) 2 rondas 8 cal + 10-15 t2b
    *cambiar de máquina

    Metcon: for time
    10 hang squat clean 70/40
    30 BFB
    10 hang squat clean

    MARTES 28 DE JUNIO

    A) Power snatch
    2x4 60%
    3x3 70%

    B) EMOM:
    2 power snatch 80% + 30 du

    C) Pull snatch 4x4 110%

    D) Cada 90” x6:
    20m walking lunge front rack

    E) 3-4 rondas:
    3 wall climb
    8 pull ups
    3 wall climb
    30” rest
    Max pike push up o hspu unbroken
    Descanso 1min

    F) AMRAP:
    12 cal
    6 devil press
    12 high box jump
    6 power clean heavy

    MIÉRCOLES 29 DE JUNIO

    A) 5 series
    4 push press 85%
    2 rope climb

    B) Front squat 3x3 (3” pausa abajo) 85%

    C) Bench press floor heavy buscar

    D) Deadlift
    3x4 t&go 85%
    2x10 t&go 70%

    E) EMOM:
    10 db stoh + 10-12 t2b
    Rest

    F) For time: 3 rondas
    30 wall ball
    20 cal

    JUEVES 30 DE JUNIO

    A) Power clean
    1x4 60%
    3x3 70%
    2x2 80%

    EMOM:
    1 power clean 85-90%

    B) 3-4 sets
    10 hip extension
    10/10 db row

    C) EMOM:
    20 ghd o 30 sit ups
    40” hollow hold

    D) 10 rondas:
    3 heavy power clean
    3 pull ups
    30 du

    VIERNES 1 DE JULIO

    A) Squat snatch: cada 90” x 6
    Power snatch
    Snatch balance
    Squat snatch
    Ohs
    65-70%

    3x3 85%
    2x2 90%

    B) Back squat 4x2 90%

    C) For time parejas
    8-6-4-2
    Rope climb cada uno
    40-30-20-10
    Thruster 50/30 cada uno
    T2b synchro
    480-360-240-120
    Correr synchro

    Bfit Ibiza Sports Club ®