SEMANA A4: OPEN PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” samson stretch

10 zancadas alternas

3 tempo deadlift

WEIGHTLIFTING

1* 5 Deadlift (15´to find heavy 5).

METCON

Tatata:

Devil press 20/15

Rest 1´

Burpee BJ over

Rest 1´

Toes to bar

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off).

.

Durante 10´

30" pose de rana brazos estirados

3 tempo squats

30" puppy dog

3 tempo press

METCON

30, 20, 10 for time:

Strict pull ups

Wall balls

ENDURANCE

Durante 30´

5´row @60% vam

5´bike @60% vam

5´run @60% vam

repeat to 30´

…

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" twisted cross

10 hombros 3d (elevaciones frontales, laterales, posteriores)

3 tempo bench press

WEIGHTLIFTING

1* 5 Bench press (15´to find heavy 5).

METCON

5 rondas por tiempo:

400 run

20 DB snatch 25/20

JUEVES

AEROBICO LIGERO

Durante 40-60´

1´ Cardio @ 60%

1´ Pull ups

1´ Cardio @ 60%

1´ Push ups

1´ Cardio @ 60%

1´ Squats

1´ Cardio @ 60%

1´ Sit ups

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” pose de rana

3 tempo squat

30” twisted cross

3 tempo snatch press

WEIGHTLIFTING

6*3 Power snatch @ 60% / r30"

METCON

15´amrap:

5 muscle ups

15 KB swing 32/24

30 double unders

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” lizard pose

10 elbow pumps

3 tempo front squats

WEIGHTLIFTING

6*3 Power clean @ 60% / r30"

TEAM WORKOUT

En tríos: 5 rondas por tiempo:

21 DB thrusters 20/15

15 Cal bike / row

9 burpee to target

- Los 3 atletas trabajan simultáneamente, pero sól podrán cambiar cuando los 3 hayan acabado su ejercicio.