DIA 1 DIA 2

HIPERTROPHY FUNCTIONAL HIPERTROPHY FUNTCIONAL

Warm up PUSH
15' Hip mobility and strentch for minize butt wink Warm up

a1: Back Squat 10-10-10-10-10 a1. Bench Press

a2: Bulgarian Split Squat 10-10-10-10-10 Tempo Work 41X1
*Building weight X sets
Rest 1min X Sets a2. Db Press
Rest 3' a3. Decline Push ups

b. Deadlift 10-10-10-10-8 Rest 3'

Rest 1:30 X Set
Rest 3min b. Push Press
*Building weight X sets
c. Hurdle Jumps 8X4 c1. Db Rear Lateral Raise
Rest 30Sec X Set c2. Dc Front Raise
Rest 1:30
Rest 3'
d. Incline box hip Thrust 10X6
Rest 30Sec X Set Accesory Work
1. Db Extension Elbow
Rest: 3' 2. Db V Fly Ext.
3. Db Press Frances
WEIGHTLIFTING
Power Snatch 5-5-5-5-5 65% SESSION II

Anaerobic Path X3 AMRAP 10'

Performance to Max Effort
a1. Wall Ball Shot 30Sec 1. KB SNATCH
a2. Sumo Squat 30Sec 2. BURPEE TO SANDBAG BOX JUMP O
No rest between exercises
Rest 2' Rest 3'

AMRAP 10'
SESSION II
3RFT 1. WALL BALL SHOT
3 Power Snatch 155lB 2. DB FRONT SQUAT
5 RMU 3. PLANK HOLD

REST 5'

AMRAP 3'
T2B 16
POWER CLEANS 135LB 8

REST 3'

AMRAP 3'
BMU 16
POWER CLEAN 8

DIA 8
HIPERTROPHY FUNCTIONAL
Warm up 15'

a. Bench Press 10X5 Tempo Work 41X1

Rest 1min X Sets *Building weight X sets
Rest 2'

b1. Db Press 10X3 Weight Moderate (Control Move)

b2. Db Pull over 10X3
Rest 1min X Sets
Rest 2'

c. Claping Push ups ME X3

Rest 1min X Sets
Rest 2'

d. Ring Dips 8X3

No Kip
Rest 1min X Sets
Rest 2'

e. Push Jerk 10X5 *Building weight X sets

Rest 1min X Sets
Rest 2'

f1. Db Rear Lateral Raise 10X3

f2. Db Arnold Press 10X3
Rest 1min X Sets
Rest 2'

Accesory Work
1. Db Extension Elbow 15/Arm X3
2. Db V Fly Ext. 15X3
3. Db Press Frances 15X3

WEIGHTLIFTING
5 sets of:

3 Snatch Pull + 2 Squat Snatch + 1 OHS 75@

Rest 2' x SETS

Aerobic Path
100mts X 10Sets
Rest 1'

SESSION II

CORE STABILITY
Repeat X 4
a. Deadbug contralateral 20reps
b. Lateral Plank 35"/Side
c. Kneeling Press Palof 20reps
d. Hollow Position 25"

Gymnastics Conditioning
For Time:
21-18-15-12-9:
Kipping Handstand Push-ups
Box Jump Overs (24/20)

DIA 14
HIPERTROPHY FUNCTIONAL
Warm up 15'
Creatine Work
a. Bench Press 10-8-6-4-2-2 Tempo Work 41X1
Rest 2min X Sets *Building weight X sets
Rest 2'

b. Push Press 8-6-4-2-2-2 *Building weight X sets

Rest 2min X Sets
Rest 2'

Super Set
b1. Db Press 10-8-6-4-2-2
b2.Db Pull over 10-8-6-4-2-2
b3. Deficit Strict HSPU 10-8-6-4-2-2
Rest 2min X Sets

Accesory Work
1. Db Extension Elbow 15/Arm X3
2. Db Press Frances 15X3

WEIGHTLIFTING
Every 90sec X 5Sets

2 Hang Squat Snatch + 1 OHS 80%

 PLAN DE DE ENTRENAMIENTO
SEMANA 1
DIA 3
IPERTROPHY FUNTCIONAL HIPERTROPHY FUNTCIONAL
PULL
15' Warm up 15'

1. Bench Press 10X5 a1. BB Bent over

empo Work 41X1 a2. BB Kneeling hip extensions

8X5 Rest 1min X Sets

3. Decline Push ups 5X5 Rest 3'

b. Rope Pullups
c1. Db Row Single Arm
. Push Press 8X5 c2.Chin ups
Tempo Work
1. Db Rear Lateral Raise 10X3
2. Dc Front Raise 10X3 d. Deadlift

Accesory Work
1. Hummer Curl
ccesory Work 2. BB Curl
. Db Extension Elbow 15/Arm X3
. Db V Fly Ext. 15X3
. Db Press Frances 15X3

. KB SNATCH 10
. BURPEE TO SANDBAG BOX JUMP OVER 10

. WALL BALL SHOT 10 30LB

. DB FRONT SQUAT 10 WEIGHTED
. PLANK HOLD 1'
 SEMANA 2

DIA 9 DIA 10
HIPERTROPHY FUNCTIONAL HIPERTROPHY FUNCTIONAL
Warm up 15' Warm up
Lumbar Activation
Back Extensions 2X25 a1. Front Squat
Inverted Row TRX 2X15 a2. Kneeling Box Jump
a. Deadlift 10X5 *Building weight X sets
*Building weight X sets Rest 1min X Sets
Rest 1min X Sets Rest 2'
Rest 2'
b.Bulgarian Split Deadlift
b1. Compound Row Cable 15X3 *Building weight X sets
b2. Bent over Row 10X3 Focus: Technique and Control Move
Rest 1min X Sets Rest 1min X Sets
Rest 2' Rest 2'

c. Upright Row 10X5 c. Incline box hip Thrust

*Building weight X sets Rest 1min X Sets
Rest 1min X Sets Rest 2'
Rest 2'
d. DB Front Walking Lunge
d. Seal Row 10X5 Rest 1min X Sets
Rest 1min X Sets Rest 2'
Rest 2'
e. Jump Squat
Back Extensions 2X25 Rest 1:30 X Set
Inverted Row TRX 2X15 Rest 3'

Accesory Work Anaerobic Path

1. Hummer Curl 10X3 Creatine Work
2. BB Curl 12X3
3. Scott Curl 12X3 25" Slam Ball 24lb
25" Kbs Swings 24Kgs
Aerobic Path 25" Burpees
MAP
Burpee box Jump over 10reps Rest 2'
DU 45" Repeat X5
Burpee box Jump over 10reps
DU 45" WEIGHTLIFTING
Every 90sec X 5Sets
Rest 2'
Repeat X 5 2 Clean + 1 Push Jerk

SESSION II CORE STABILITY

Repeat X 10
CORE STABILITY
a1. Hollow Position 25"X5 Plank hold
a2. K2E 10x5
Rest 1min X Sets

Skill Practice 15'

Arch + Hollow + Kipping on Rings + MU

Handstand Walking 15'

Acontioning
2 Rounds For Time:
400 Meter Run
21 Thrusters 115@

SEMANA 3

DIA 15 DIA 16
HIPERTROPHY FUNCTIONAL HIPERTROPHY FUNCTIONAL
Warm up 15' Warm up
Lumbar Activation
Back Extensions 2X25 a. Front Squat
Inverted Row TRX 2X15 *Building weight X sets
a. Deadlift 8-6-4-4-2-2 Rest 2min X Sets
*Building weight X sets Rest 2'
Rest 2min X Sets
Rest 2'
 b. Hyper Sumo Deadlift
b1. Bent over Row 10-8-6-4-2-2 *Building weight X sets
*Building weight X sets Rest 2min X Sets
Rest 2min X Sets Rest 2'
Rest 2'

c. BB Upright Row 8X3 c. BB hip Thrust

Rest 2min X Sets Rest 2min X Sets
Rest 2' Rest 2'

Super Set d. DB Front Walking Lunge

b1. Db Single Arm Row 10X3 Rest 2min X Sets
b2. Strict C2B 5X3 Rest 2'
Rest 2min X Sets
e. Weighted Squat Pistol
Back Extensions 2X25 Rest 1:30 X Set
Inverted Row TRX 2X15 Rest 3'

Accesory Work WEIGHTLIFTING

1. Hummer Curl 10X3 Perform 5sets to 80%
2. BB Curl 12X3
3. Scott Curl 12X3 2 Hang Clean + 3 Push Jerk

Conditioning AMRAP 15:

5 Rounds For Time: 30 Double Unders
5 Ring Muscle-ups 15 Power Cleans
15 Thrusters (95/55) 30 Double Unders
15 Toes to Bar
 DIA 4
HIPERTROPHY FUNTCIONAL

Warm up 15'

10X5 a1: Back Squat 10-10-10-10-10

10x5 a2. Hurdle Jumps 8X5

Rest 1:30 X Set

Rest 3'

8X5 b. Hyper Sumo Deadlift 8X4

10/Arm X3 *Building weight X sets
5X3 Rest 1:30 X Set
X13X Rest 3'

10X5 c. Jump Squat 45SecX3

Rest 1:30 X Set
Rest 3'
10X3
12X3 d. Bulgarian Split Squat DB 8X4
Rest 1:30 X Set
Rest 3'

WEIGHTLIFTING
Every 90sec X 5Sets

2 Squat Clean + 2 Power Clean

*Building weight to 85%

Acontioning
3RFT
1. Thrusters 115LB 15reps
2. HSPU 15reps
3. DU 50reps
 DIA 11
ROPHY FUNCTIONAL HIPERTROPHY FUNCTIONAL
15' Warm up

10X5 a1. Bench Press

eling Box Jump 5X5 Tempo Work 41X1
ng weight X sets
a2. Claping Push ups ME
*Building weight X sets
Rest 1min X Sets
ian Split Deadlift 10X3 Rest 2'
ng weight X sets
echnique and Control Move b1. Db Press
b2. Ring Dips
Rest 1min X Sets
Rest 2'
e box hip Thrust 10X6
Gymnastic Work

Strict Ring Muscle up

ont Walking Lunge 20mt X 3 Rest 2min X Sets

Aerobic Path
100mts X 10Sets
45SecX3 Rest 1'

Accesory Work
1. Db Extension Elbow 15/Arm X3
2. Db V Fly Ext. 15X3
 3. Db Press Frances 15X3

SESSION II
Swings 24Kgs Skill Practice 15'
Squat Pistol

Skill Practice 15'

C2B

EMOM 15'
0sec X 5Sets
1:10 Squat Pistol
+ 1 Push Jerk 85@ 2: 8 C2B
3: 8 Push Jerk 170@
Rest 6'
AMRAP 15:
30 Double Unders
1' 15 Power Cleans 115@
30 Double Unders
15 Toes to Bar

DIA 17
ROPHY FUNCTIONAL HIPERTROPHY FUNCTIONAL
15' Warm up 15'
4Sets
8-8-6-4-2-2 Power Set
ng weight X sets a. Bench Press 6
b. C2B 9
c. Wall Ball Shot 15
Rest 2min X Sets
Rest 5'
r Sumo Deadlift 8-8-6-4-2-2
ng weight X sets Acontioning
AMRAP 8'
Power Snatch 15
Burpee Box Jump 8
Deadlift 15
8X3 Burpee Box Jump 8

Rest 4'
Repeat Acontioning
ont Walking Lunge 20mt X 3

hted Squat Pistol 10/LegX3

5sets to 80%

Clean + 3 Push Jerk

115@
 DIA 5 DIA 6
Warm up 15' REST DAY

WOD 1

AMRAP 5'

1. WBS 20reps
2. POWER CLEAN 10reps
3. BMU 5reps

Ball 30lb
Clean 135Lb

Rest 3'

WOD 2

3RFT

1. OHS 12reps
2. Burpee OTB 8reps

OHS 115LB
 DIA 12 DIA 13 DIA 14
Mobility REST DAY Competition

10X5

X5

8X5
8X5

2X5
 DIA 18 DIA 19 DIA 20
REST DAY! COMPETITION
Warm up 15'

INTERVAL MAX POWER

80% Every 30" perform

30Lb DB G2OH
Low box Jump over
Slam Ball
Rest 2'
Repeat X 6

AMRAP 3'

DU 25
Goblet Squat 8

Rest 2'

AMRAP 3'

DU 25
Burpees 8

Rest 2'

AMRAP 3'

DU 25
RMU 2

Rest 2'
 DIA 7
Competition
 SEMANA 1 SEMANA 2
EJERCICIOS Series Reps Intensidad Series Reps Intensidad
Arranque Colgado
Arranque Parado
6 2-3 80-85%
62. Clin colgado + Envion
Clin de tacos + Envion
HALONES
80. Halon de Arranque
90. Halon de Clin
5 2 90-95%

EJERCICIOS FUERZA
Sentadilla Atrás
Sentadilla Arranque
4 4 85%
Sentadilla Adelante
Peso Muerto

EJERCICIOS AUXILIARES
51. Empuje de Fuerza
18. Final de Arranque
3 3 80%
49. Empuje de Envion (Del)

206.Empuje de Cadera 5 8

SALTOS
Seated Box
Sentadilla Salto (Lastrada)

Potencia Anaerobica
Carreras + Salto
 SEMANA 1 SEMANA 2
EJERCICIOS Series Reps Intensidad Series Reps Intensidad
2 800mts 2 800mts
Recovery: Walk 3:30 Recovery: Walk 3:31
1 400mts 1 400mts
Recovery: Walk 2:30 Recovery: Walk 2:31
Sesion Aerobica
1 200mts 1 200mts
Recovery: Walk 1:30 Recovery: Walk 1:31
4 100mts 4 100mts
Recovery: Walk 30" Recovery: Walk 30"

Sesion Gimnastica

Sesion Anerobica
 MAP

METCON
 MESOCICLO (OCTUBRE)

SEMANA 3 SEMANA 4 SEMANA 5

Series Reps Intensidad Series Reps Intensidad Series

5 1-2 90% 5 1 92-95% 5

5 1 100% 4 1 100% 8

5 1-2 90% 4 1-2 92-95% 8

5 3 85% 4 1 90% 8

5 8 5 8 5
 SEMANA 3 SEMANA 4 SEMANA 5
Series Reps Intensidad Series Reps Intensidad Series
2 800mts 2 800mts
Recovery: Walk 3:32 Recovery: Walk 3:33 Recovery: Walk 3:
1 400mts 1 400mts
Recovery: Walk 2:32 Recovery: Walk 2:33 Recovery: Walk 2:
1 200mts 1 200mts
Recovery: Walk 1:32 Recovery: Walk 1:33 Recovery: Walk 1:
4 100mts 4 100mts
Recovery: Walk 30" Recovery: Walk 30" Recovery: Walk 3

21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

AMRAP 5:
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups

AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
 AMRAP 3:
9 Burpees
9 Power Cleans (135/95)
AMRAP 3:
9 Burpees
7 Power Cleans (155/105)
AMRAP 3:
9 Burpees
5 Power Cleans (175/115)

2 Rounds for time of:

25 Deadlifts 205/145
25 Toes-to-bar

5 Rounds for time of:

50 Double-unders
10 Push Jerks, 135/95
 SEMANA 5
Reps Intensidad

4-6 65-70%

4 80-85%

4-6 65-70%

4 80-85%

8
 SEMANA 5
Reps Intensidad
2 800mts
Recovery: Walk 3:34
1 400mts
Recovery: Walk 2:34
1 200mts
Recovery: Walk 1:34
4 100mts
Recovery: Walk 30"
 Carga Introductoria 70% Carga Base 80-85%
SEMANA 1 SEMANA 2
EJERCICIOS Series Reps Intensidad Series Reps
Envion
Arranque
5 4 70% 7 3-4
Clin Parado + Empuje de envion
Arranque Parado
HALONES
Halon de Arranque
Halon de Clin
5 4 70% 7 4

EJERCICIOS FUERZA
Sentadilla Atrás
Sentadilla Arranque
5 4 70% 7 4
Sentadilla Adelante
Peso Muerto Sumo

EJERCICIOS AUXILIARES
48. Envion por Detrás
18. Final de Arranque
5 4 70% 7 4
50. Empuje de Envion (Atras)
20. Empuje de Arranque
206. Empuje de Cadera 5 8 5 8

SALTOS
Seated Box 5 8 5 8
Sentadilla Salto (Lastrada) 4 20 3 18

Potencia Anaerobica
Carreras al muro + Salto
Sprints

SEMANA 1 SEMANA 2
EJERCICIOS Series Reps Intensidad Series Reps
2 800mts 2
Recovery: Walk 3:30 Recovery: Walk 3:31
1 400mts 1
Recovery: Walk 2:30 Recovery: Walk 2:31
Sesion Aerobica
1 200mts 1
Recovery: Walk 1:30 Recovery: Walk 1:31
4 100mts 5
Recovery: Walk 30" Recovery: Walk 30"
Sesion Gimnastica

Sesion Anerobica

MAP
 METCON

MODAL MIXED
 MESOCICLO (NOVIEMBRE)
Carga Base 80-85% Carga Choque 90-95%
SEMANA 2 SEMANA 3
Intensidad Series Reps

80-85% 4 3

80-85% 4 3

80-85% 4 3

80-85% 4 3

5 8

5 8
4 16

SEMANA 2 SEMANA 3
Intensidad Series Reps
800mts 2
Recovery: Walk 3:31 Recovery: Walk 3:32
400mts 1
Recovery: Walk 2:31 Recovery: Walk 2:32
200mts 1
Recovery: Walk 1:31 Recovery: Walk 1:32
100mts 6
Recovery: Walk 30" Recovery: Walk 30"
 3 Rounds:
21 Chest to Bar Pull-ups
50′ Handstand Walk
21 Wallballs (30/20)
50′ Handstand Walk

AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)
 2 Rounds for time of:
25 Deadlifts 205/145
25 Toes-to-bar

5 Rounds for time of:

50 Double-unders
10 Push Jerks, 135/95

AMRAP 12’
400 Meter Run
12 Toes to Bar
3 Ring Muscle up
Recovery: 7’ Run Easy Pace
Then…
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Recovery: 7’ Run Easy Pace
30-20-10:
Kettlebell Swings (70/53)
Thrusters (95/65)
Cash out… 400mts @Huge Pace
MESOCICLO (NOVIEMBRE)
Carga Choque 90-95% Descarga
SEMANA 3 SEMANA 4
Intensidad Series Reps Intensidad

90-95% 4 4 85%

90-95% 4 4 85%

90-95% 4 4 85%

90-95% 4 4 85%

5 8

5 8
4 20

SEMANA 3 SEMANA 4
Intensidad Series Reps Intensidad
800mts 2 800mts
Recovery: Walk 3:33
400mts 1 400mts
Recovery: Walk 2:33
200mts 1 200mts
Recovery: Walk 1:33
100mts 7 100mts
Recovery: Walk 30" Recovery: Walk 30"
 12 Minute Clock:
2 Strict Ring Muscle-Ups
25′ Handstand Walk
16 Alternating Pistols
25′ Handstand Walk

Barbell Cycling (Benchmark Testing)

In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

AMRAP 5 minutes of:

50 Double-unders
10 Clean and Jerks, 135/95
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

On the 4:00 x 5 Rounds:

250mts Run @90-95Aer
9 Barbell Facing Burpees
6 Power Snatches (135/95)