Workouts of the week

STRENGTH
Find 1 Heavy rep of this Complex
1 Power Clean
1 Hang Power Clean
2 Jerk T&G
Cap time 12-14 min

METCON
For Time
90 Double Unders
5 Rounds
9 Pull-Ups C2B / Pull Ups
9 Clean & Jerk 60-40 kg
Cap Time 15 min

MUSCULAR ENDURANCE
2 Rounds
3 min max sled push moderate weight
3 min run

2 Rounds
3 min 10 Bent Over Row 10 Reverse Lunges / accumulation
3 min bike / target zone 2

AEROBIC ENDURANCE
15-12 min AMRAP
10 cals erg
10 Burpees to Plate
10 Goblet Squat
Add 5 reps every 2 round
Target Zone 2

LOWER BODY
A.
Back Squat 4 x 8 RIR 2
After each set
10 Tall Kneeling Halo alt

B.
3 Rounds for Quality
10 SLRD 5/5
10 Goblet Split Squat

9-12 min EMOM
Min 1: 10-12 Jumping Lunges
Min 2: 40 sec Medball Forearm Plank
Min 3: 30 Crunch Toes Touches

STRENGTH
Bar Muscle Up Review

METCON
20 minute EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 15 American Swing
Min 3: 15 Down Up
Min 4: 15 cals Row
Min 5: rest

CASH OUT
In 10 min with a partner
5 Turkish Sit Up x Side
40-60 sec Plank

POWER
D-Ball Clean Tecnique

POWER ENDURANCE
3 Rounds for Time Team Of 2
1000/800 mt erg
50 Wall Ball
20 D-Ball Clean
1 min rest between Rounds
25 min cap time

Target Zone 2-3

CASH OUT
10 min Team Of 2
Atleta 1: Max D-Ball Carry UB
Atleta 2: Max mt erg
Score: mt totales

LOWER BODY
A.
Back Squat 4 x 8 RIR 2
After each set
10 Tall Kneeling Halo alt

B.
3 Rounds for Quality
10 SLRD 5/5
10 Goblet Split Squat

9-12 min EMOM
Min 1: 10-12 Jumping Lunges
Min 2: 40 sec Medball Forearm Plank
Min 3: 30 Crunch Toes Touches

STRENGTH
Back Squat 4 x 3.2.1

METCON
12 min Amrap
5 Front Squat 50-30
7 Toes to Bar
9 Box Jump Over

INTERVALS
3 Rounds
Min 1: Erg Easy
Min 2: Erg Hard
Min 3: 12-15-18 Push Press
Min 4: rest

3 Rounds (12 min)
Min 1: Run Easy
Min 2:Run Hard
Min 3: 9-12-15 Burpees Over the Line
Min 4: rest

Target 3-4

FINISHER
9 min Amrap T-2
10-8 Calorias erg
9 Sit Up
6 DB Loaded Beast Push Ups

UPPER BODY
A
Barbell Incline Bench Press 3 x 8
Max Banded Triceps Extension

B
3 Rounds For Quality
Max Dumbbell Chest Press

C
3 Rounds
10-15 Australian Pull Ups
10-15 Standing French Press

D
50 Plate Z-Press

METCON
0-10
Alteta 1 accumulate cals
Atleta 2 accumulate mt in Farmer Carry
change every 250/200 mt

10-20 Amrap T-2
10 Wall Walks
20 Sit Up
Add 10 reps each round

20-30
10 V-Ups
20 Wall Ball

SPRINT ENDURANCE
12 min EMOM 45 sec Work 15 sec Off
Min 1-2-3 Erg
Min 4: Sumo Deadlift High Pull 32/24 / Deadlift
Min 5: Box Jump Step Over
Min 6: Devil Slam Ball

6 x 15 sec Sprint at the top of the minute

12 min EMOM 45 sec Work 15 sec Off
Min 1-2-3 Erg
Min 4: Russian Swing / Sumo Deadlift High Pull
Min 5: Box Jump
Min 6: Slam Ball

6 x 15 sec Sprint at the top of the minute

UPPER BODY
A
Barbell Incline Bench Press 3 x 8
Max Banded Triceps Extension

B
3 Rounds For Quality
Max Dumbbell Chest Press

C
3 Rounds
10-15 Australian Pull Ups
10-15 Standing French Press

D
50 Plate Z-Press

STRENGTH
A. 5 min Emom
1 Muscle Snatch 2 Hang Power Snatch
B. Every 90 sec x 6
2 Hang Power Snatch

METCON
42-30-18
Dual KB Snatch
Cals Row
Burpees Pull Ups

TOTAL BODY
A
3 sets
6-8 Step Down Glute Focus x Side
10 Single Arm Dumbbell Row x side

B
20 Seated Alteranting Dumbbells Curl
10 Standing Lateral Raise

C
15 Banded Crunch o Reverse Sit Up
6-8 Nordic Curl

D
50 Barbell Uprigth Row

METCON
For Time:
160 Cals
120 Wall Ball 50/60 cm
80 Deadlifts 100/70 kg
50 Burpees Over the Bar

GAME DAY

Amrap 15 min YGYG
30 Box Jump Over
20 Synchro Air Squat
30 Burpees
20 Synchro Sit Up
30 D-Ball Clean

AMRAP 15 min
Athlete A: 5 min max meters Run
Athlete B: 5 min max meters Bike
Athlete C: 5 min max Ski
Athletes rotate every 5 min

5 min rest between