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Weekly Workout Plan: Strength & Conditioning

The document outlines a weekly workout plan consisting of various exercises categorized by day, including warm-ups, strength training, and workouts of the day (WOD). Each day features specific rounds, repetitions, and time caps for different exercises aimed at improving strength, skill, and endurance. The plan includes a mix of cardio, strength training, and bodyweight movements.

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Bik Espino
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24 views1 page

Weekly Workout Plan: Strength & Conditioning

The document outlines a weekly workout plan consisting of various exercises categorized by day, including warm-ups, strength training, and workouts of the day (WOD). Each day features specific rounds, repetitions, and time caps for different exercises aimed at improving strength, skill, and endurance. The plan includes a mix of cardio, strength training, and bodyweight movements.

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

Dia WarmUp Strength/Skill/Accs WOD

Lunes 2 ROUNDS ACCS 50 WBS


Sprints laterales (20 mts) 3 Series 12/10 Cal
10 Lunges 12 Curl de biceps martillo 10 Burpees Over the box
10 mts bear crawl 18 Extensiones de triceps con liga
10 mts caminata de cangrejo 8/8 Patada de triceps con mancuerna 300 metros Run
3 Burpees ligera 12/10 Cal
10 Burpees Over the box

10 Devil Press
12/10 Cal
10 Burpees Over the box
Martes 3 ROUNDS 5-4-3-2-1 CAP 17 min
30”Sprint Statico (ENCONTRAR RM DE BACK SQUAT) Completar 50 T2B
10 Squats Cada vez que te sueltes
20” Hold Squats 7 Hang power Snatch @75/lbs
30 Climbers
30” Plank PushUps AMRAP
10 PushUps elevación de brazo 3-5-7-9……
Power Snatch @95/65
8 Pistol Squats
Miércoles 3 ROUNDS 3 Rounds 20-16-12-8
8/8 StepUp Static 15 SitUps Dbll Snatch Alt
20 mts Farmer Carri Dbll 12 Hollow Rocks HSPU
8/8 Kb Swing 15 Toe Touch 10 Burpees Over the Dbll
50 Saltos a la cuerda 45 Seg Plank
Jueves 2 ROUNDS Encontrar RM 400 mts Run
150 mts Row PUSH PRESS 15/12 Cal
15 Metros walking Lunges 2 ROUNDS Cindy
15 metros Burpee broad jump 200 mts Run
15 Press W/plate 15/12 Cal
2 ROUNDS Cindy
100 mts Run
15/12 Cal Row
2 ROUNDS Cindy
Viernes 20/18 Cal ACCS AMRAP 7
2 ROUNDS 8/8 Lunges statics déficit Dblls BEAR COMPLEX
15 Dislocation PVC 15 SUMO SQUAT Dbll/Kb
12 Good Morning w/dbll 8/8 Deadlift Rumano Dblls REST 3 min
10 Squat Jump AMRAP 6 min
6/6 One Leg Deadlift 2-3-4-5-6-7……
Power Snatch
O.H.S.

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