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