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The document outlines a weekly workout plan consisting of various exercises and routines for each day from Monday to Friday. Each day includes warm-up activities, strength/skill/accessory work, and a workout of the day (WOD) with specific repetitions and time limits. The plan incorporates a mix of strength training, cardio, and skill-based movements to enhance overall fitness.

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Bik Espino
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2 views

Sem 24

The document outlines a weekly workout plan consisting of various exercises and routines for each day from Monday to Friday. Each day includes warm-up activities, strength/skill/accessory work, and a workout of the day (WOD) with specific repetitions and time limits. The plan incorporates a mix of strength training, cardio, and skill-based movements to enhance overall fitness.

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 Sength/Skill/Accs WOD

Lunes 3 ROUNDS 5x5 AMRAP 15 min


3 Inchworms Floor Press @70-80% 15 HRPU
12 PushUps 12 Squats
12 Lunges 9 PullUps
12 Halo w/plate 2-3-4-5… WallClimbs
12 Floor Press

Martes 2 Rounds Complex cada 1:30 min x 6 Sets 50 D.U.


20 Dislocation PVC 1 Squat Snatch + 1 OHS 15 Power Snatch
10 Passtroug 10 Pogo Burpees
10 O.H.S. 200 mts Run
20 Saltos a disco 10 Pogo Burpees
15 C&J
2 ROUNDS 50 D.U.
5 Power Snatch
5 OHS Cap.16 min
5 Squat Snatch
Miércoles 2 Rounds WOD
30 Jumpinng Jacks 100 WBS (TOTAL)
10 Cossack squat
10 Lunges 8 ROUNDS CINDY (1&1)
5/5 Snatch Dbll Partner Hold Hang Barbell @75/55

60 Hang Clean (TOTAL


Partner Hang hold from rack

400 mts Run Syncro

20 Burpees Syncro
Jueves 2 ROUNDs 3 SERIES ACCS WOD
12 Good Morning 12 Floor Press Dblls 30 Deadlift @205/165
10 Saltos al disco 18 encogimiento de hombro 50 SitUps w/mball
10 Squats 12 PullOver sobre pelota 20 Front Squat @155/105
10 saltos al disco 30 T2B
8 G2OH 10 Squat Clean @135/95
10 saltos al disco
Cap 16 min
3 Rounds
5 D.L.
4 Power Clean
3 F. Squat
Viernes 2 ROUNDs100 mts Run 3 Series 100 D.U.
10 Squats 15 SitUps 30 Cal
10 G2OH 12 Back Extension 75 D.U.
10 toe Touch 20 Twist 30 WBS
15 Good Morning 50 D.U.
30 Burpees
25 D.U.

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