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The document outlines a weekly workout schedule with specific exercises for each day, including warm-up, strength training, and WOD (Workout of the Day). Each day features a variety of movements such as lunges, squats, and power cleans, with prescribed repetitions and time caps. The program emphasizes a mix of cardio, strength, and skill work across the week.

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Bik Espino
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7 views1 page

44

The document outlines a weekly workout schedule with specific exercises for each day, including warm-up, strength training, and WOD (Workout of the Day). Each day features a variety of movements such as lunges, squats, and power cleans, with prescribed repetitions and time caps. The program emphasizes a mix of cardio, strength, and skill work across the week.

Uploaded by

Bik Espino
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Dia WarmUp Strhenght WOD

Lunes 3 Series 10-8-6-12 30 Cal


10 Lunges Back Squat 100 D.U.
5 1/2 Burpees 12 SitUps 30 Burpees Target
20 Climbers 75 D.U.
8 Squats Jumps 30 WBS
50 D.U.
Cap 18 min
Martes 2 Rounds WOD
10 PushUps Toe Touch 1 ROUND CADA 5 Min x
20 Jumping Jacks 3 Sets
30 High Kness 1 Round Cindy
2 ROUNDS 7 Power Clean
8 Power Clean 7 Front Squat
10 Jumping Back Squat 7 PushJerks
20 mts Bear Crawl 10 Pistol Squat

Del 15 al 30 AMRAP
20 T2B
20 Dbll Snatch Alt
20 HSPU
20 PushJerk (10/10)
Miércoles 2 Rouds HEAVY COMPLEX 30 OHS
10 Dislocation PVC CADA 2 min 5 WallClimbs
10 mts Duck Crawl 1 Hang Snatch 5 Burpees Deadlift
OH/plate 1 Power Snatch 20 Hang Power Snatch
6/6 Dbll Clean 1 O.H.S. 5 WallClimbs
12 Dbll Swing 5 Burpees Deadlift
2 Rounds 10 Squat Snatch
4 Power Snatch 5 WallClimbs
4 OHS 5 Burpees Deadlift
4 Back Press
Jueves 400 mts Run
2 Rounds 40 Dbll Snatch
5 Inch Worms 400 Mts Run
10 Lunges 40 Burpees Clean Dbll
20 jumping Jacks 400 Mts Run
8 Squats 40 SituUps MBall
400 Mts Run
40 Cal Bike
400 Mts Run
40 Mts Over Head Walking
Lunge w/MBall
Viernes 3 Rounds 3 Series AMRAP 7
12 Saltos a barra 12 Crunchs en remo Bear Complex
12 Escaladas 20 Spiderman Plank Rest 2 min
6/6 empujes de barra con 12 SitUps
salto 20” Plank (R’ L’) AMRAP 8
6 Burpee Invertido 4 Power Snatch
3 OHS
2 Squat Snatch

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