SEMANA A5: OPEN PLAN

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” pose de rana

3 tempo squats

WEIGHTLIFTING

5*5 Back squat

METCON

10´ amrap

10 burpee to target

20 KB swing 24/16

30m walking lunge

MARTES

WARM UP

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

.

Durante 10´

30" hang hold

50 single unders

3 tempo pull ups / ring row

METCON

For time:

40, 30, 20, 10 for time:

Box jumps

Pull ups

ENDURANCE

Durante 30´

5´row 60% vam

5´bike 70% vam

5´run 80% vam

repeat to 30´

…

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" twisted cross

10 hombros 3d

5 tempo push ups

WEIGHTLIFTING

5* 5 Bench press

METCON

40, 30, 20, 10 for time:

Cal bike / row

DB thrusters 20/15

JUEVES

AEROBICO LIGERO

Durante 40-60´

2´ Cardio @ 60%

2´ Farmer carry pesado

2´ Cardio @ 60%

2´ MB pass 50/35

2´ Cardio @ 60%

2´ Devil press 20/15

2´ Cardio @ 60%

2´ MB 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

9*3 Power snatch @ 70% / r30"

9*3 depth jumps

METCON

3 rondas sprint:

5 DB clean & jerk 30/25

200 m run

20 KB snatch 24/16

10 burpee

2´rest

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

9*3 Power clean @ 70% / r30"

9*3 Push jerk @ 70% / r30"

TEAM WORKOUT

En trios, for time:

1600 run all together

Después, 8 rondas de:

10 pull-ups synchro 3

10 push-ups synchro 3

10 sit ups synchro 3

Después:,

1600 run all together

DOMINGO

Rest day