LEGS DAY :

A – GENERAL- 3 SETS DE :

8 x HIP THRUST (RIR 2)

UNTIL WAIT:

10+10 BAND CLAMSHELL

Rest 1’30” TC: 10′

B – POWER MOVES- 3 ROUNDS OF:

4 + 4 BOX STEP UP (R) + BOX STEP DOWN (R)

4 + 4 BOX STEP UP (L) + BOX STEP DOWN (L)

15” + 15” SQUAT JUMPS + ASSISTED SQUAT JUMP (BAND TO THE RACK)

REST 1’30” TC: 12′-14′

C – COMPLEMENTARY/COMPENSATORY- EMOM 8′ – «THE PUMP IS REAL»

1st: 12 x 2kb RDL
2nd: 12 x 2kb FRONT SQUAT
3rd: 12 x CURL ISQUIOTIBIAL (use a medball)
4th: 12 x GLUTE BRIDGE (FEET ON A MEDBALL)

PULL DAY + CORE : PUMP STYLE

A -GENERAL- 3 SETS DE :

6 x WEIGHTED TEMPO PULL UPS (EXCENTRIC)
Directo into
16 x RING ROW

REST 1’30”

B -SPECIFIC- 3 ROUNDS FOR TIME

12 X HEAVY KB SWING
12 X HEAVY KB HIGH PULL
12 X KB GORILLA ROW

TC 10’

C -COMPLEMENTARY- EMOM 12’

1st: 15 x BB BICEPS CURL
2nd: 30” L-SIT HOLD TO THE RACK
3rd: 10 X 2DB SNATCH
4th: 45” HEAVY DB/KB FARMER HOLD

FULL BODY DAY:

A -GENERAL (VBT)- 3 SETS DE :

6-8 x 2db EXPLOSIVE FRONT SQUAT

6-8 x 2db EXPLOSIVE FLOOR PRESS

1’30” REST

B -SPECIFIC- FOR TIME: TC 18′

OBJ : PUMP & STAMINA

2 ROUNDS FOR TIME:

20 X STRICT PULL UPS
30 X 2DB STEP UP
30 X HSPU
30 X WALL BALLS

C -”COMPLEMENTARY- EMOM 12’

1st: 16 x V-UPS
2nd: 16 X 2DB BICEPS CURL
3rd: 20 x SIT UPS
4th: 12 x DIAMOND PUSH UPS

PUSH DAY: «BODY PUMP»

A -GENERAL- 3 SETS OF:

14 X 2DB BENCH PRESS

12 X BAND BUTTERFLY

REST 1’30”

B -SPECIFIC- 3 SETS OF:

8+8 1/2 KNELLING STRICT PRESS
8 x DIPS/MATADOR
8+8 KB CHOP AND LIFT

REST 1’30”

C -COMPLEMENTARY- AMRAP 10’

10 X MOUNTAIN CLIMBER PUSH UP
12 X STANDING 1DB SKULLCRUCHER
14 X 2DB PUSH PRESS
40” 2DB OH HOLD (ACTIVE REST)

LEGS DAY : «LEG PUMP»

A – GENERAL- 3 SETS DE :

6 x HEAVY BACK SQUAT (RIR 1)
DIRECT INTO
8 x BROAD JUMP *(4+4)
*(4 continuous broad jumps without rest)

REST 2’

B – SPECIFIC- 3 ROUNDS FOR TIME OF:

16 X RDL
14 X BAND PULL THROUGH
12m MONSTER WALK

TC: 10’

C – COMPLEMENTARY/COMPENSATORY- EMOM 12’

1st: 16 X WALL BALLS
2nd: MAX TIME L-SIT HOLD TO THE RACK
3rd: 16 X GOBLET SQUAT
4th: 14 X CALF RAISES

PULL DAY + CORE :

A -GENERAL- 3 SETS DE :

8 x HEAVY BARBELL ROW (RIR 1)

THEN: MAX CHIN UPS

REST 2’

B -SPECIFIC- EMOM 12’

1st: 12 x RING/TRX BICEPS CURL
2nd: 12 x KB CLEAN HIGH PULL
3rd: 12 x 2KB GORILLA ROW
4th: 40“ 2kb OH hOLD

C -COMPLEMENTARY- 3/4 SETS DE :

20 x BAND PULL APART
40” ONE LEG ALT V-UPS
20 x 2 PLATE (LW) REVERSE SNOW ANGELS
16 x BAND BICEPS CURL

REST 1′

FULLBODY DAY: «DEKA PUMP»

A -GENERAL- 3 SETS OF:

8 + 8 x 1DB (HEAVY) CHAINSAW ROW

8 x HEAVY KB CLEAN HIGH PULL

REST 1’30”

B -SPECIFIC- 4 ROUNDS OF:

10 x 1HEAVY DB SQUAT CLEAN
12 X GOBLET SQUAT (DB)
10 X STOH

TC: 12’

C -FINISHER – PUMP «ING» – FOR TIME

100/120 X PUSH UPS

TC: 8’

LEGS DAY :

A – GENERAL – «BOOTY PUMP» :

3 SETS DE :

6 x HEAVY DEADLIFT

UNTIL WAIT:

30” COPENHAGEN PLANK L
30” COPENHAGEN PLANK R

REST 2’

B – SPECIFIC- 3 SUPERSETS OF:

12 X GLUTE BRIDGE (USE A MEDBALL)
12 X HAMSTRING CURL (USE A MEDBALL)
12 X PLANK KNEE TO CHEST (USE A MEDBALL)

REST 1’30”

C – COMPLEMENTARY/COMPENSATORY- AMRAP 10’

16 X ALT LEG V-UPS
14 X 1KB SQUAT CLEAN
16 X TUCK UPS
14 X 1KB GOBLET SQUAT

PUSH DAY + CORE

A -GENERAL- 3 SETS DE :

10 X BARBELL BENCH PRESS
DIRECT INTO
16 X PUSH UPS

REST 2’

B -SPECIFIC- 3 SUPERSETS OF:

SUPERSET 2 DB
10 x FRONTAL ELEVATIONS
10 x STRICT PRESS
10 x LATERAL ELEVATIONS
10 x BIRDS

REST 1’30”

C -FINISHER- 3 RFT: «IRON PUMP»

24 x SIT UPS
16 x BAND TRICEPS EXTENSION
12 x MEDBALL STRICT PRESS
10 X OH BAND TRICEPS EXTENSION

PULL DAY + CORE :

A – GENERAL – 3 SETS DE :

8 X BARBELL SEAL ROW

UNTIL WAIT:

14 X 2DB TRAPEZIUS ELEVATION

B – SPECIFIC – EMOM 15’

1st: 12 x 2KB GORILLA ROW
2nd: 40” PLATE PINCH GRIP HOLD
3rd: 12 x 2KB DEADLIFT ( kbs between legs)
4th: 12 x KB HIGH PULL
5th: REST

C – FINISHER : CORE WORKOUT

3 ROUNDS OF:

45” TUCK UPS
45» FLUTTER KICKS
45” WEIGHTED SIT-UPS
45” REST

FIND THE BEST WORKOUT PLAN IN «THE NEXT ROUTINE«