SEMANA A4: OPEN PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" Samson stretch

5 tempo good morning

- Subir peso en cada ronda

MAX EFFORT

30 reps @ 60%% deadlift

- Realizar en singles r15", dobles r30", triples r45"

METCON

3 rondas por tiempo:

400 run

30 box jumps

30 wall balls

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" frog pose

3 tempo goblet squats

30" puppy dog

3 tempo press

- Incrementa peso en cada ronda.

METCON

7 rondas por tiempo:

5 thrusters 69/40

15 burpee OTB

30 UB double unders

HANDSTANDS

A. 3*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" pose de rana

10 elbow pumps

3 tempo front squat

MAX EFFORT

30 reps 60% push jerk

- Realizar en singles r15", dobles r30", triples r45"

METCON

Muerte por:

1. 3, 6, 9, 12... pull ups

2: 3, 6, 9, 12... burpees

- En el primer min. se hacen 3 pull ups, en el segundo min se hacen 3 burpees, en el tercer min se hacen 6 pull ups,...

JUEVES

AEROBICO LIGERO

Durante 40-60´

5´ bike @ 60%vam

5´ amrap: 5 pull ups + 10 push ups + 15 squats

5´ row @60% vam

5´ amrap: 5 burpee + 10 box jump + 15 wall balls

5´ run @ 60%vam

5´ amrap 5 mucle ups + 10m hs walk + 15 Double unders

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" lizard pose

5 Snatch balance

- Subir peso en cada ronda

DYNAMIC EFFORT

Power snatch 6*2 @55% /r30"

KB squat jumps  6*3 /r30"

METCON

"Nate"

Amrap 20

2 muscle ups

4 hspu

8 Kettlebell swing 32/24

EXTRA

3* 10/10 split squat

3* 10/10 banded glute bride march

3* 30/30" cophenagen plank

3*20 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 6*2 @55% /r30"

Plyo push ups 6*3/3 /r30"

TEAM WORKOUT

Tabata Burpee synchro 4

Rest 1 minute

Tabata Squat synchro 4

Rest 1 minute

Tabata Pull-up synchro 4

Rest 1 minute

Tabata Push-up synchro 4

Rest 1 minute

Tabata Sit-up synchro 4

DOMINGO

Rest Day