Hipertrophy
Lower Body
Week 2
Day 1
Warm-Up
2 sets
12/12 Band Lateral Walk
12 Band Glute Bridge
20/20 sec Side Plank
Strength
Back Squat
Every 2:30 for 4 sets
*Calentar antes*
1 x 10 65%
1 x 8 75%
1 x 6 80%
1x20 40%
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Hip Thrust 1 1/4
1 x 15, 55%
1 x 12, 65%
1 x 10. 75 %
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Every 1:30 for 6 sets
Odd -12 Romanian Deadlift
Even -30 Seated Band hip abduction
Combo #1
Upper Body
Week 2
Day 2
Warm-Up
3 Sets:
12 Scapular Push-ups
12 Shoulder Taps
12 Supine Band Pull Apart
Strength
Combo #2
Every 1:30 for 4 sets
Benche Press
2 Sets: 10-12 Reps, @RIR4
2 Sets: 8-10 reps, @RIR3
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Every 3 min for 3 sets
8-12 Incline Bench Press
8-12 Floor DB Fly
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Every 3:00 for 3 sets
8-12 Paralell Dips or Bench Dips
8-12 Dumbell biceps curl
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Every 2:00 x 12:00
10 Db Snatch Alt
10 Burpees
:Max Cals on Machine
Formato: You Go, I Go
Score: Mayor cantidad de Calorias por equipo
Combo #1
Conditioning
Week 2
Active Rest
Warm-Up
3 sets
10 Knee Push ups
20 Russian Twist
:30 Mountain Climbers
Core
3 sets
A1 Hanging Knee raises (pausa Arriba )
30 sec rest
A2 Ab wheel rollut
3 sets
B1 20 Russian twist Con Disko
30 sec rest
B2 40sec Elbow plank Con Carga
3 sets
30/30 meter single arm farmer Carry
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Team Work
3 Rounds
-
1,200m - 800m - 400m
50 DB Hang Clean
50 Db FrontSquats
50 Sit ups
-
Time cap 20:00min
Conditioning
Cool Down
Lower Body
Week 2
Day 4
Warm-Up
2 Sets:
12 Shin Box Swicht w Hip Extension
10 jumping lunges
15 Band Glute Bridge
Strength
Cyclist Front Squat
usa el 80% del maximo de back squat
every 2:30 for 3 sets
acondiciona primero antes de iniciar con los pesos
1x10 60%
1x8 70 %
1x6 75%
1x20 40%
​
Every 1:30 for 6 sets
M1 15 Bear leg extension
M2 12 suitcase Dumbell Squat
​
4 sets
8-12 slider curl
30 banded wall sit abdution
30 sec arch hold
Combo #1
Combo #2
Upper Body
Week 2
Day 5
Warm-Up
2 Sets:
10/10 Plate External Rotation
15 Band Lat Push Down
10 Prone Snow Angels
Combo #1
Every 1:30 for 6 sets
10 Heavy Cable Pulldown
10 DBs Strict Press
​
Every1:30 for 6 sets
15 Barbell Bent Over Row
12 KB Biceps Curl
​
2-3 sets
8-12 Diamond Push ups
10 DBs Frontal to Lateral Raise
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​
EMOM 12'
M1 150-200 Row or Ski
M2 12 Supinated body row
M3 20 m sled push heavy
M4 12/12 Single leg Hip-Thrust
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Combo #2
Combo "friends"
Extra
Week 2
Day 6
Warm-Up
2-3 sets
20 Band Pull Aparts
10 Scapular Push Ups
10 m Banded Lateral Walk
:30 Wall sit Band Abduction
Strength
A) Every 3:00 x 3 Sets
15 Barbell Good Morning, @20X1, RPE6/10
:45 Banded Glute Bridge March
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3 Sets Each
(:40 On / :20 Off)
1) Hollow Hold
2) Low Plank
3) KBs Front rack Hold
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“Elevator”
Amrap 15'
2-4-6-8-10…
Alt V ups
Db’s Reverse Lunge
Burpees
Conditioning
Cool Down
Weightlifting Session
Push press
70 2/3 80 3/2 70 ¼ %
power clean
Pull clean + squat clean + split Jerk
70 3+1+2 80 2+2+2x2 85 1+1+2 x2
pull clean
100 5/2
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CSA Group
Training Session
2 sets
12 Front-to-Back Leg Swing
12 Band Lateral Walk
12/12 Single Leg Glute Bridge
15 Band Face Pull
Strength #1
Every 2:30 for 3 sets
20 Band Hip-Thrust
10/10 Landmine Press
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Strength #2
Every 2:45 for 3 sets
10/10 Glute-Dominant Step-Up
10-12 Inverted Body weight Row
Partner Work for Fun!
10 sets Moderate
Cal Machine 8/6
4 Half Burpee Broad Jump
12 Sit-ups
4 Half Burpee Broad Jump
Cals Machine 8/6