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Week 1 Recovery Strength

Monday

Warm-Up

3 sets

10 Dynamic Scorpion Stretch

12 Hamstring Scoop Stretch

10 Cossack Squats

Bulletproof Glutes

3 sets

8/8 Single Landmine Hip-Thrust

30 sec Hip Thrust with knee band

Conditioning

7 min Min AMRAP

250m Row

250m Ski Erg

7 min amrap

500 meter bike

100 meter run

7 min amrap

10 half burpees

20 step ups

 

2 min rest between

Set

Conditioning

5 Rounds For Time

12 DB’s Deadlift

9 DB’s Hang Power Clean

6 DB’s Push Jerk

Time Cap 11 min

Tuesday

Warm-Up

2 sets

10 Band Lateral Raises

15 Wall Scapular

Push ups

12 Lat Push Down

Bulletproof Back Builder

4 sets

12 Barbell Bent Over

Heavy Row

40 meter KB’s armer

Carry

Energy Strength

Superset A

A1) 3/3 Wall Push Dead Bugs

A2) 3/3 Band Resisted

Pallof Lateral Glute Walk

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Superset B

B1) 10/10 DB Bird Dog Row

B2) 4 Band Assisted

Over-Speed Jumps

Conditioning 

EMOM 12”

M1- 8/6 Machine cals

M2- 10 Hang Knee Raises

M3- 12 Alternating DB

Floor Press

Wednesday

Warm-Up

3 sets

10/10 Leg Swing

10 Shin Box Switch w/ Hip extension

15 Knee Band Hip Thrust+ 20 sec iso hold

Bulletproof Quads

20 Bear leg extension

12/12 Rear Foot Elevated

with quad emphasis

Conditioning

Every 7 min for 3 rounds

50/38 cal bike or

800/600meter row-ski erg

Max reps as possible

push ups in remaining

time

-rest 2 min-

Thursday 

Warm-Up

3 sets

8/8 Hip Rock Series

10/10 Quadruped Leg

Circles (5 forward/5

backward)

5/5 Leg Straight to iron

cross

Hip-flexor Overhaul

3 rounds

6/6 Bretzel

Max reps Bridging Psoas

March

8/8 KB Half Kneeling Hip

Hinge to press

Energy Strength

Triset

A1) B1) 10 Heels Elevated

Goblet Squat (eccentric 3

sec, concentric 1 up explosive)

A2) 4 Standing Reactive Jump

A3) 8/8 Delt Bent Over

Lateral Reactive Drops

(4 sets)

Friday

Warm-Up

3  sets

6 Alt Greatest work stretch Stretch

6 Inchworm to cobra to

downward dog

12 Side to side goblet squat

Bulletproof Shoulders

3 rounds

10 Face pull Y press

10 Pvc lift off

10 Squat Y

Conditioning

7 min  AMRAP

250m Row

500 meter bike

7 min AMRAP

500 meter bike

250 meter ski erg

7 min AMRAP

10 box jump

10 slamball drop

10 sit ups

Saturday

Warm-Up

2 sets

1:00 Elbow Plank + Knees to elbows
6 Db. Jefferson Curls 
10/10 Kb Ipsylateral Squat

Strength

B.1) Every 3:00 x 9:00
12 Db. Floor Press  + Max Wide Stance Push ups

B.2) Every 2:00 x 8:00
10 Db. Floor Skull Crusher + 20 Alt Hammer Curls  

Conditioning

Team Work:
Every 3:00 x 12:00
10 Db. Hang Power Clean
15 Plate Turkish Sit Up
Max  Shuttle Run in remaining time

Formato: You Go, I Go
Score: Shuttle Run Distance

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Weightlifting Session

Split jerk 
70 2/3   80 2/2   85 1/1   90 1/1    80 1/2

​

Pull snatch 
80 1/2   85 1/1   90 1/2   100   1/1

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Front squat 
70 1/3   80 1/2    85 1/1   90 2/1 

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Musculacion General

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