SEMANA A2: OPEN PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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Durante 10´

30/30" Samson stretch

3 tempo good morning

MAX EFFORT

10 reps @ 90% Deadlift

METCON

5 rondas por tiempo:

500 row

10 DB thrusters 30/20

EXTRA

3* 10 back squat

3* 10/10 filly lunge

3* 10/10 single leg hip thrust

3*6/6 hip cars

100 DB hollow rocks

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" hang hold

30" handstand hold

10/10 zancadas alternas

50 jumping jacks

METCON

3 rondas por tiempo:

10 muscle ups

20 box jumps

20 pistols alternos

30 m handstand walk

HANDSTANDS

A. 5*5 Strict handstand push ups

.

B Accesory handstands

3*15" Angled wall hold

3*3 Press compression rower (5" hold arriba y en plank).

ENDURANCE

3* (5´@ 80%vam + 3´@ 50%vam)

- Cambiar de máquina en cada ejercicio.

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" puppy dog

10 hombros 3d

3 tempo shoulder press

MAX EFFORT

10 reps 90% push press

METCON

21, 18, 15, 12, 9, 6, 3 reps for time:

DB snatch alterno 25/20

Wall balls

toes to bar

EXTRA

3* 10/10 1 1/4 DB inclined bench press

3* 20 banded lat pulldown

3* 20 elevaciones laterales

2* (10 KB grip curl + 10 KB overhead triceps)

3 *10/10 kneeling pallof press

JUEVES

AEROBICO LIGERO

2500 run, después:

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4 rondas de:

2´ bike @ 60%vam

2´ Farmer carry 32/24

2´ row @60% vam

2´ Devil press 20/15

2´ run @ 60%vam

.

después, 2500 run

RING WORK

A. 5*3 strict muscle ups

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B. Accesory ring work

4*3 skin the cat on rings en tempo (10" de movimiento)

4*10" front lever holds

4*10" back lever holds

SCALE: Se podrá escalar los levers realizando el ejercicio con piernas dobladas, con una pierna y variando el ángulo del ejercicio.

MIDLINE

Emom 12´

1: 40" plank

2: 20 MB sit ups

3: 20 MB russian twists

4: 20 banded goodmroning

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" lizard pose

3 snatch shoulder press + 3 oh squat + 3 snatch balance

DYNAMIC EFFORT

Power snatch 8*2-3 @75% /r30"

KB squat jumps  8*3 /r30"

METCON

3 rondas por tiempo:

400 run

15 pull ups

50 squats

15 pull ups

EXTRA

3* 10/10 split squat

3* 10/10 banded glute bride march

3* 30/30" cophenagen plank

5*15 GHD sit ups

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" pose de rana

10 elbow pupms

3 tempo front squat

DYNAMIC EFFORT

Power clean 8*2-3 @75% /r30"

Plyo push ups 8*3/3 /r30"

TEAM WORKOUT

Teams of 4, For time:

100 Box jump synchro 2

100 Jumping pull-ups synchro 2

100 Kettlebell swings synchro 2

100 Walking Lunge synchro 2

100 Toes to bar synchro 2

100 DB o KB Push press 20/15 synchro 2

100 KB swings 24/16 syncro 2

100 Wall ball shots Sycnhro 2

100 Burpees synchro 2

100 Double unders synchro 2

- Todos los ejercicios se hacen synchro 2 y I go you go.

EXTRA

3* 10/10 inclined bench press

3* 15 banded lat pulldown

3*10 DB front raise

2* (10 alternating curl biceps + 10 KB press frances)

DOMINGO