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WORKOUT OF THE DAY

  • MARTES 9 DE AGOSTO

    WOD
    FOR TIME
    40 Cals
    21-15-9
    Kettelbell Deadlifts
    Burpees
    100 m. Run between each round

    40 Cals
    21-15-9
    Kettelbell Russian swing
    Push up
    120 m. Run between each round

    40 Cals
    21-15-9
    Kettelbell snatch
    Sit ups
    120 m. Run between each round

    MIÉRCOLES 10 DE AGOSTO

    WOD
    A) EMOM 12’
    Min 1- 50 DU/Max SU
    Min 2- 15 Kettlebell 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

    TABATA 2
    R Side plank + hip elevation
    L Side plank + hip elevation

    JUEVES 11 DE AGOSTO

    WARM UP
    2 ROUNDS
    120 M. Run
    6 Inch worm
    120 M. Run
    6 Burrols

    WOD
    A) Every minute on the minute
    For 9 minutes complete
    1- 40” Max effort Cals
    2- 12 Barbell shoulder presses
    3- 30 Air Squats

    B) 4 Rounds
    21 Box Jumps
    15 Thrusters (30/40)
    9 Burpees over the bar/

    CORE
    FOR TIME
    100 Sit Ups
    T.C. 5’

    VIERNES 12 DE AGOSTO

    WOD
    4 ROUNDS
    800 m. Run
    9 Devil presses
    15 Box jumps
    21 Front Rack Lunges

    CORE
    3 ROUNDS
    20 Turkish Sit Ups
    20 Hollow Rocks
    20 Flutter Kicks

  • MARTES 9 DE AGOSTO

    A) Power snatch
    1 pull
    1 power snatch
    1 hang power snatch
    60-70%

    B) 5 sets AFAP T&go 80%
    2 power snatch
    2 hang power snatch

    C) Rumanian deadlift 5x8 70%

    D) Strict hspu
    Cada 30” x 10
    X reps unbroken

    E) Cada 30” x5
    Con kipping

    F) FOR TIME:
    10-8-6-4-2
    Bench press 70/45
    Pull ups
    * cada ronda 2 wall climb

    MIÉRCOLES 10 DE AGOSTO

    A) Shoulder press + push press
    5x15

    B) 3 rondas:
    6 push press 75%
    30 sit ups

    C) Front squat 3x5 80%

    D) 3-4 sets
    15 lateral raises
    15 db triceps

    E) FOR TIME
    20 cal

    10 rondas:
    3 devil press
    8 t2b

    20 cal

    JUEVES 11 DE AGOSTO

    A) Power clean 3x3 70%

    B) EMOM 8-10’:
    1 BFB + pc 85% + 1 BFB

    C) 4-5 sets
    4 strict chin ups heavy
    4 ring dips

    D) Metcon
    AMRAP 4’x 4
    100m run
    8bj
    6 pull ups
    3 heavy power clean 80-90%

    VIERNES 12 DE AGOSTO

    Squat snatch
    EMOM 4’:
    3-6 pull ups + 3 squat snatch 60%
    2’ rest

    EMOM 4’:
    6-10 pull ups + 2 squat snatch 70%
    2’ rest

    EMOM 4’:
    1 squat snatch 90%

    B) Back squat 3x6 80%

    C) Metcon
    30-40 cal
    30-40 wall ball
    2’ rest
    20-30 cal
    20-30 kb swings
    2’ rest
    20 cal
    20 db snatch alterno
    2’ rest
    10-15 cal
    15 burpees

  • MARTES 9 DE AGOSTO

    Hip Thrust 5 x 6
    Push press 5 x 8
    Db Row 5 x 8/8

    Midline EMOM
    8 BB Pullover
    20 Leg raises

    JUEVES 11 DE AGOSTO

    Tempo Squat 5 x 4
    Tempo bench press 5 x 5
    Pull up 5 x 6 - 10

    Lower body AMRAP
    10/10 Bulgarian Squat
    12 RDL

    SÁBADO 13 DE AGOSTO

    DL con Déficit 5 x 4
    Pendlay row 5 x 6
    Heavy push up 5 x 8 - 12

    Upperbody 15/10/5/10/15
    Shoulder press
    Rack triceps extensions
    Ring row

    Bfit Ibiza Sports Club ®