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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

    Bfit Ibiza Sports Club ®