SEMANA A3: OPEN PREP

LUNES

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

MAX EFFORT

5 reps @ 95% Back squat

METCON

For time:

Row 2,000 meters

21 DB cleans 25/20

15 DB thrusters 25/20

Row 1,000 meters

15 DB cleans 25/20

12 DB thrusters 25/20

Row 500 meters

9 DB cleans 25/20

9 DB thrusters 25/20

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" hang hold

30" handstand hold

METCON

20´ amrap:

400 run

Max kipping pull ups

HANDSTANDS

A. 5*3 Strict deficit handstand push ups

- Bajada en 10"

.

B Accesory handstands

3*15" Angled wall hold

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

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" twisted cross

10 hombros 3d

3 tempo push ups

MAX EFFORT

B. 5 reps 95% bench press

METCON

For time:

50 wall balls

50 deadlift 90/60

50 hspu

JUEVES

AEROBICO LIGERO

Durante 40-60´

3´ bike @ 60%vam

400 m farmer, medball o sandbag carry

3´ row @60% vam

3´ man makers 20/15

3´ run @ 60%vam

3´ burpee broad jumps

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 10*2 @80% /r30"

Snatch pull 10*2-3 @75% /r30%

KB squat jumps  10*3 /r30"

METCON

15´ amrap:

Muscle ups, al romper:

10 shuttle run o 10 cal bike / row.

- Scale: Muscle ups --> jumping muscle 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 10*2 @80% /r30"

Push jerk 10*2 @75% /r30%

Plyo push ups 10*3/3 /r30"

TEAM WORKOUT

Team of 3:

500 wall ball (I go / you go) & max cal bike / row.

- Durante el tiempo que duren los wall balls la bici o el remo se mantendrán en movimiento.

DOMINGO

Rest Day