marzo 2025
lun 31
mar 1
mié 2
jue 3
vie 4

A

GYMNASTICS

A.1) Warm Up:
Every 90″ x 4 Sets
10 Pike Push Ups
30″ Handstand Hold (pies en la pared)
2+2 Rope Pull-ups

A.2) Gymnastics Intervalic
For time:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
* 1 Legless después de cada set de HSPU

B

OLY

B.1) Every 90″ x 5 Sets
3 Power Clean touch and go + 1 Jerk – 60%
Then:
10′ para encontrar una heavy rep del complex.

C

STRENGTH

«Functional Bodybuilding» Legs

EMOM 12′
1 – 5+5 Landmine Hack Squat (30X1)
2 – 25+25″ Single Leg Wall Sit
3 – 5+5 Dual KB Front Rack Bulgarian Squat (30X1)

D

METCON

For time:
3 Rounds of:
18 Toes to Bar
12 Alt. DB Hang Clean and Jerk (32,5/22,5)
45 Double Unders
18 Pull-ups
12 Alt. DB Snatch
45 Double Unders
* Time cap 15′