Clases colectivas
en Bfit Ibiza Sports Club

SÁBADO 27 DE JULIO

A) Déficit DL:
2 x 6
2 x 4
2 x 2

B) EMOM 15’:
8 Push Press
12-15 Inverted Row
Rest

C) 5 SETS:
20 Gorilla Row
Max. Push Ups

LUNES 29 DE JULIO

A) Bent Over Row
2 x 10
2 x 8
2 x 6

B) 5 ROUNDS:
12 Heavy Step Ups
12 Cossack Squats
30’’ ISO Squat

C) 4 SETS:
10/10 One Arm Ring Row
10/10 Half Kneeling Shoulder Press

MARTES 30 DE JULIO

A) Bulgarian Squat:
2 x 10
2 x 8
2 x 6

B) To Complete 80 Reps:
Push Ups
Ring Row

C) TABATA:
Sit Ups
Down/Up Plank

MIÉRCOLES 31 DE JULIO

A) Bench Press
2 x 8
2 x 6
2 x 4

B) EMOM 15’:
8 Cyclist Squat
15 DB RDL
Rest

C) 4 SETS:
30’’ Copenhagen Plank
15 Hamstring Leg Curl

JUEVES 1 DE AGOSTO

A) Hip Thrust
2 x 6
2 x 4
2 x 2

B) AMRAP 1’30’’ x 5 (1’ Rest)
10 Floor Press
Max. Gorilla Row

C) EMOM 8’:
12 Supine T2B
15 Turkish Sit Up

SÁBADO 3 DE AGOSTO

A) Pull Ups
2 x 8
2 x 5
2 x 3

B) 5 ROUNDS:
10/8/6/4/2 BACK SQUATS
MAX. Walking Lunges

C) 4 SETS:
10 Sissy Squat
15 Banded Leg Curl

LUNES 29 DE JULIO

AMRAP 4’
A) 10 Cal Row
10 Push Press

B) 10 Box Jump
10 Wall Ball

C) 10 Cal Bike
10 T2B

MARTES 30 DE JULIO

EMOM
6 ROUNDS
250 m Row
60 DU
15 Front Squats
15 American Swing
Max Push Ups
Rest

MIÉRCOLES 31 DE JULIO

2 ROUNDS
AMRAP 3’
A) Max Cal Bike

B) 8 DB Bench Press
8 Pull Ups

C) Max Cal Row

D) 8 Single Bicep Curl
8 Triceps Dips

JUEVES 1 DE AGOSTO

TEAM 2
EMOM x 12’
45” Plank - 12/9 Cal Row
40“ L-Hang Hold – 12 Cal Bike

EMOM 12
10 DB Deadlift - 40 DU
Sled Push - Rest

EMOM 12
40 m Farmer Carry - Rest

VIERNES 2 DE AGOSTO

35’
TEAM OF 2
25 Burpees
50 Cal Row
75 Barbell Push Press
100 Cal Bike
120 T2B

SÁBADO 3 DE AGOSTO

FOR TIME
400 m Run
50 x
Alt DB Lunges
Sit Ups Ball
American Swing
DU
Sled Pull
Box Step Ups
*E4OM 400 m Run

LUNES 29 DE JULIO

A) Squat clean + Hang Squat Clean + Front Squat + Push Jerk
5 35%
2x4 45%
2x3 55%

B) Front Squat 3x3 80%+

C) EMOM 10’: 15” Max Pull Ups Unbroken

D) METCON: AMRAP 10’
10 Cal
2 Rope Climb o 8 Chin Ups
5 Hang Squat Clean

MARTES 30 DE JULIO

A) Power Snatch 2” parada en rodilla y en recepción
2x4 50%
4 60%
3x3 70%

B) Pull Ups o Ring 4x subimos 2 reps de la semana pasada

C) Strict HSPU
2 RM FOR TIME

D) EMOM 10’:
20/15 Cal Row
10 Burpees Over

MIÉRCOLES 31 DE JULIO

A) 4x5 Push Press Libre

B) 6x2 Split 70% 2” parada en Dip y en Recepción

C) Front Squat 4x2 85%+

D) T2B 4x40%

E) Wall Climb 20 For Time o HSWALK 50 m

F) FOR TIME:
50 Cal
30 Wall Ball
200 DU
30 Wall Ball
50 Cal

JUEVES 1 DE AGOSTO

A) Slow Power Clean
2x4 50%
2x4 60%
3x3 70%

B) Bar Muscle Up 4x X +2

C) Pull Ups 4x40%

D) METCON: 3 RONDAS
4 Vueltas
20 Down Ups
2 Vueltas
10 Down Ups

VIERNES 2 DE AGOSTO

A) Squat Snatch + Hang Squat Snatch + OHS
5 35%
4 45%
2x4 55%

B) Front Squat 5x1 90%+

C) HSPU 5x 20” Max

D) 4 SERIES: 4 Front Lever + 3 Strict T2B

E) FOR TIME:
100 Cal (Reps)
50 Push Up Synchro
100 One Arm OH Lunge Rep 10 Wall Climb Synchro
100 Hang Snatch Rep
50 Burpees box Jump Rep