SEMANA R1: QUATERFINALS PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

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

METCON 2

3 rondas por tiempo:

10 Muscle-ups

10 Burpee box jump over

20 pistols

20m handstand walk

WEIGHTLIFTING

10´to find a max Overhead squat

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

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

3 Rondas por tiempo:

Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

METCON 2

For time:

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings 24/16

50 Walking Lunge

50 Toes to bar

50 Push press 20/15

50 Walking lunge

50 Kettlebell swings 24/16

50 Burpees

50 Double unders

METCON 3

3 Rondas por tiempo:

Body weight bench press

Pull-ups

JUEVES

AEROBICO LIGERO

15-30´ run@60-70% vam

15-30´ row@60-70% vam

15-30´ bike@60-70% vam

MIDLINE

Emom 12´

1: 15-20 GHD sit ups

2: 10 DB woodchopper dcha

3: 10 DB woodchopper dcha

4: 15-20GHD hip extension

GENERAL MOBILITY

10-15´ foam rolling

10-15´ elegir 2-3 ejercicios lower body (F. Roll isquio, quads, glutes, add, rana, pigeon, lizard, forward fold, saddle…)

10-15´ elegir 2-3 ejercicios overhead (T extension foam roll, lats & pecs foam roll, puppy dog, archer, twisted cross…)

10-15´ elegir 2-3 ejercicios front rack (lats, & triceps roll, flexión muñeca, PVC f.rack mob, elbow pumpss overhead

10-15´ elegir 2-3 ejercicios Front rack

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

METCON 1

4 rondas por tiempo:

22 Kettlebell swings 32/24

22 Box jump

Run 400 meters

22 Burpees

22 Wall ball shots

METCON 2

3 rondas por tiempo:

10 Deadlifts 100/70

30 V sit ups

WEIGHTLIFTING

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

- 10´ Para encontrar 1rm de cada movimiento.

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