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