WORKOUT OF THE DAY

LUNES 16 DE MAYO

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

MARTES 17 DE MAYO

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

MIÉRCOLES 18 DE MAYO

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

JUEVES 19 DE MAYO

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

VIERNES 20 DE MAYO

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

LUNES 16 DE MAYO

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

MARTES 17 DE MAYO

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

JUEVES 19 DE MAYO

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

SÁBADO 21 DE MAYO

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

LUNES 16 DE MAYO

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

MARTES 17 DE MAYO

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

MIÉRCOLES 18 DE MAYO

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

JUEVES 19 DE MAYO

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’

VIERNES 20 DE MAYO

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