SEMANA A2: OPEN PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30/30" pose de rana

10 bird dogs + 10 puentes de gluteo

3 tempo squats

30 jumping jacks

METCON 1

10´ amrap:

50 double-unders

10 back squats 60/40

METCON 2

10´amrap:

10 toes to bar

10 pistols

10m handstand walk

20 toes to bar

20 pistols

20m handstand walk

... suma 10

EXTRA

Row 10* (10" sprint + 50"@50% vam)

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" hang hold

10 scap pulls + 10 kippings

3 tempo strict pull ups

METCON

For time:

1,200 run

75 pull-ups

800 run

50 pull-ups

400 run

25 pull-ups

ENDURANCE

20-30´ aeróbico ligero

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30/30" twisted cross

10 retracciones + 10 shoulder taps

3 tempo push ups

METCON 1

Amrap 5´

Squat clean and jerks 90/60

METCON 2

For time:

1,000 row

100 push-ups

750 row

75 push-ups

500 row

50 push-ups

EXTRA

Bike 10* (10" sprint + 50"@50% vam)

JUEVES

AEROBICO LIGERO

30´ amrap:

400 run

30 burpees

1 mile bike

50 wall balls

400 row

50 KB swing

1 mile double unders

30 toes to bar

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30/30" samson stretch

20 puentes de gluteos

3 tempo good mornings

WEIGHTLIFTING

Deadlift 10-10-10-5-5-5-3-3-3-1-1-1-1 reps

METCON

Tabata burpee

Rest 1´

Tabata squats

Rest 1´

Tabata pull ups

Rest 1´

Tabata burpee

EXTRA

Run 10* (10" sprint + 50"@50% vam)

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30/30" puppy dog

30" handstand hold

3* (3 kippings + 1 muscle up)

3 tempo pull ups + 3 tempo dips on rings

METCON

Teams of 3:

10 rondas por tiempo:

12 muscle-ups

21 handstand push-ups

36 power snatch 40/30

- Después de cada ronda realizar 10 burpee synchro 3 + 200m run

ENDURANCE

20-30´ aeróbico ligero

DOMINGO

REST DAY