WEEK 49
Lunes 02/12/2024 Skill: RMU NATE AMRAP 20' 2 ring muscle-ups 4 handstand push-ups 8 KB swings (24/32 kg) Weightlifting 3-4 Sets: 50 - 70%...
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WEEK 48
Lunes 25/11/2024 EMOM 10: Min. 1 | : 3-6 HSPU (deficit) Min. 2 | :20 jump rope practice – Athlete’s choice of jump rope skill AMRAP 10:...
WEEK 47
Lunes 18/11/2024 5 sets of the complex for load: 3 squat cleans 1 jerk 3 rounds for time: 400-m run 20 DB farmers carry walking lunges...
WEEK 46
Lunes 11/11/2024 12' Find 2 Heavy reps Front Squat 2 rounds for time: 800-m run 60 double-unders 40 DB goblet carry reverse lunges...
WEEK 45
Lunes 04/11/2024 On a 10:00 clock: Build to a heavy 3-rep power snatch – Perform touch-and-go reps. – Rest 1:00-2:00 between lifts...
WEEK 44
Lunes 28/10/2024 Front Squat Find 3 Heavy Reps ''Fran'' 21-15-9 reps for time of: Thrusters (29/43 kg) Pull-ups WEIGHTLIFTING 4 Sets: 1...
WEEK 43
Lunes 21/10/2024 ANDI For time: 100 hang power snatches (30/20 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats TC:25'...
WEEK 42
Lunes 14/10/2024 Every 5:00 for 6 rounds: 50 double-unders 10 kipping pull-ups 10 push jerks (47/70 kg) Alternating double-dumbbell...
WEEK 41
Lunes 07/10/2024 Skill: Handstand Walk AMRAP 15: Double-KB front-rack carry (50 m) (16/24 kg) 10 burpees to target (12 in) WEIGHTLIFTING...
WEEK 40
Lunes 30/09/2024 Skill: Pull Up - Chest to Bar PullUps For time: 30 DB devils presses (15/22.5 kg) 50 DB step-ups (20'') – Use 2...
WEEK 39
Lunes 23/09/2024 3 sets: 6 overhead squats 3-5 ring dips – Take the barbell from the ground. AMRAP 10: 6 overhead squats (47/70 kg) 9...
WEEK 38
Lunes 16/09/2024 LOREDO 6 rounds for time : 24 air squats 24 push-ups 24 walking lunge steps 400-m run TC:30' WEIGHTLIFTING Accumulate 20...
WEEK 37
Lunes 09/09/2024 Find 3 reps Front Squats Heavy 4 rounds for time: 10 single-leg squats 20 pull-ups 30 push-ups 400m Run TC:24'...
WEEK 36
Lunes 02/09/2024 12' Find 5 Heavy reps Front Squat 2:00 at each station for 5 rounds: (30') A) :30 max-reps toes-to-bars B) :30 max-reps...
WEEK 35
Lunes 26/08/2024 EMOM 8: 3 hang squat cleans – Work to a heavy 3-rep for the day. 18-15-12-9-6-3 reps for time: Squat cleans (95/135 lb)...
WEEK 34
Lunes 19/06/2024 For Time (Tributo Lazar) 3 Rounds 28 DB's Snatch 22'5/15kg 8 Bar MU 800m Run 2 Rounds 28m OH W. Lunge 24 Pull Ups 800m...
WEEK 33
Lunes 12/08/2024 On a 10:00 clock: 5 unbroken power cleans – Build to a heavy set of 5 reps. For time: 50 power cleans (60/40kg) – At the...
WEEK 32
Lunes 05/08/2024 3-4 Sets for Quality: 20 Shoulders taps (chest to wall) 12/12 DB Shoulder Press 12/12 DB Row AMRAP 20: 15 double-DB...
WEEK 31
Lunes 29/07/2024 3 sets: 16 double-dumbbell overhead lunges/leg – Rest 2:00-3:00 between sets. THE CHIEF 5 rounds of AMRAP 3: 3 power...
WEEK 30
Lunes 22/07/2024 For load: Deadlift 3-3-3-3+ – Max reps on the last set. For time: 10-20-30-40-50 AbMat sit-ups 100-200-300-400-500 Run...
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