SEMANA R1: OPEN PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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10´ por calidad:

30" pose de rana brazos estirados

3 tempo squats

30" twisted cross

3 tempo press

WEIGHTLIFTING

10´ to find a max clean

METCON 1

5 rondas por tiempo:

500 row

7 Thruster 60/40

WEIGHTLIFTING

10´to find a max bench press

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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10´ por calidad:

30" hang hold

10 kippings

30" pose de rana brazos estirados

3 tempo overhead squats

METCON 1

21-18-15-12-9 rep rounds of:

Power snatch 50/35

Wallball shots 20/14

Toes to bar

WEIGHTLIFTING

Deadlift 2-2-2-2-2-2-2-2-2-2

- Las series comienzan a contar partir del 85%

- Rest as needed

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" pose de rana

3 tempo squats

30" hang hold

3 tempo pull ups

METCON 1

3 Rondas por tiempo:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

METCON 2

For time:

30 Box jump

30 Jumping pull-ups

30 Kettlebell swings 24/16

30 Walking Lunge

30 Toes to bar

30 Push press 20/15

30 Walking lunge

30 Kettlebell swings 24/16

30 Burpees

30 Double unders

JUEVES

METCON

For total time:

1000 row @ 60-70% vam

.

4 rondas por calidad:

25 KB swing 20/12

10 burpee broad jump

50m farmer carry 32/24

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2 miles bike @ 60-70% vam

.

4 rondas por calidad:

15 DB thruster 15/10

10 box jump over

50m farmer carry

.

1000 run @ 60-70% vam

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" samson stretch

3 tempo good morning

30" pigeon pose

3 tempo squats

WEIGHTLIFTING

Shoulder press 3-3-3-3-3 reps

METCON 1

3 rondas por tiempo:

22 Kettlebell swings 32/24

22 Box jump

Run 400 meters

22 Burpees

22 Wall ball shots

WEIGHTLIFTING

Push Jerk 3-3-3-3-3 reps

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" hang hold

3 tempo pull ups

30" puppy dog

3 tempo press

METCON 1

3 rondas por tiempo:

10 Weighted pull-ups 20/15

10 cal row

10 Shoulder press 60/40

10 cal bike

METCON 2

Amrap 20´

5 C2b

10 Ring Dips

15 Overhead squat 40/30

DOMINGO

Rest Day