LUNES
CROSSFIT
3 Rounds for Cals
1’30” Row
30″ Rest
1’30” Bike
30″ Rest
3′ Rest
Amrap 12′
Russian Swing 25
Plate Lunges 20 mt
Toes to Bar 15
Kettlebell max weight 32/24 kg
Lunges max weight 20/15 kg
CONDITIONING
Strength: Total Body
+
WOD
Amrap 12′
15 Wall ball
15 sit up
15 plate ground to overhead
RUDE
5 Rounds
1’ per station.
Pull ups
Stone/Keg GTC
Burpees
2 min rest after round 1
90” rest after round 2
60” rest after round 3
30” rest after round 4
MARTES
CROSSFIT
For Time: 5 Rounds
5 Deadlift
15 Hands off Push Ups
20 Air Squat
CONDITIONING
Strength: Lower Body
+
WOD
9′ Amrap
Cal Row 20/15
Hands Off Push Ups 20
2′ rest
9′ amrap
Kettlebell Deadlift 20
Burpees 20
MIÉRCOLES
CROSSFIT
Amrap 12′
Ladder of 3
Shoulder to Overhead*
Box Jump Over
* 1 burpees box jump every time you drop the bar
CONDITIONING
Core Conditioning
+
WOD
3 Rounds
in 3′
30 Plate Step Up
amrap box Jump
1′ rest and rotate
in 3′
30 dumbell push pres
amrap burpees over the dumbells o cal row
RUDE
TEAM OF 2
3 rounds for time
20 Tire flips
100 Wall balls
JUEVES
Hoy reina el Girl Power, las chicas decidirán el destino de todxs, cada clase elegirá su workout pero sólo las chicas de la clase podrán votar.
Para facilitar las cosas cada Benchmark se transforma en un Amrap de 30′.
Megametcon, choose between:
EVA
CHELSEA
ANGIE
RUDE
Team of 3
20’ Amrap
Sled push 50m (120/100)
Jack Press 90
Burpees slam ball 90
VIERNES
CROSSFIT
Emom 20′
– 3/6 Strict Handstand Push Ups scale up to deficit
– 9/6 Cal Bike scale up to 30″” sprint
– 40/50″” mt Farmer Carry / – go heavy!
– 10 burpees
– 45″” plank – scale up to weighted
CONDITIONING
Surprise!
RUDE
For time 21/15/9/6
Russian Swing
Tire jump over
Hammer slams