Kóot Fit

* MIÉRCOLES 06/05

🔥 Warm Up

Tabata

🏋️‍♂️ Strength

Back lunges

10-9-8-7-6-5-4-3-2-1

Every rounds 2 inchworm

Conditioning

4 rounds

200 mts run
15 box jump
10 front squats
5 burpees

゚viral

* MARTES 05/05

🔥 Warm Up

Tabata

🏋️‍♂️ Strength

Push press

8 x 3 80%

Conditioning

EMOM 12 MIN

1.- 25 air squats
2.- 10 pull ups
3.- 5 hang power clean
4.- 100 mts run

゚viral

LUNES 04/05

Warm up

Tabata

🏋️‍♂️ Strength

Back squat

5 x 3 al 80 %

Conditioning

18 cal
30 mts lunges
18 dB hang snatches

15 cal
20 mts lunges
15 dB hang snaches

12 cal
10 mts lunges
12 dB hang snatches

゚viral at

* MIÉRCOLES 22/04

🔥 Warm Up

Coaches choice

🏋️‍♂️ Strength


Split jerk bnk

3 x 3 30%

Conditioning

For time:

4 rounds

400-meter run
30 pull-ups
30 hspu
4 deadlifts 225/135

゚viral

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* MARTES 21/04

🔥 Warm Up

Coaches Choice

🏋️‍♂️ Strength

Shoulder to overhead

10-8-6-4-2

Handstand push-ups

2-4-6-8-10

Conditioning

AMRAP 12 MIN

20 push press
15 box jump over
20 overhead lunges

゚viral

LUNES 20/04

Warm up

Couches choice

🏋️‍♂️ Strength

Front rack lunges

10-9-8-7-6-5-4-3-2-1

Every round 2 inchworm

Conditioning :

EMOM 12 MIN

1.- 10 disk step over 20/24
2.- 100 mtr run
3.- 10 burpees
4.- 10 disk clean and jerk 25/35

゚viral at

* MIÉRCOLES 15/04

🔥 Warm Up

Coaches choice

🏋️‍♂️ Strength


Deadlift

10-9-8-7-6-5-4-3-2-1

Every rounds 10 push ups

Conditioning

5 rounds

10 handstand push ups
5 cluster 75/115
10 inchworm
5 Front rack lunges

゚viral

* MARTES 14/04

🔥 Warm Up

Coaches Choice

🏋️‍♂️ Strength

Complex

Clean + hang clean + jerk

Conditioning

AMRAP 12 min

3 burpees broad jump
6 push press
9 toes to bar
100 mts run

゚viral

LUNES 13/04

Warm up

Couches choice

🏋️‍♂️ Strength

Back squats

10-9-8-7-6-5-4-3-2-1

3 x 3 70%

Conditioning :

AMRAP 12 MIN

100 mts farmer’s carry
30 kb lunges
15 sumo deadlift high pull
5 burpees

゚viral at

* MARTES 07/04

🔥 Warm Up

Coaches Choice

🏋️‍♂️ Strength

Thrusters

5 x 3 60%
4 x 2 65%
3 x 1 70%
1 x 1 Rm

Conditioning

EMOM 12 MIN

1.- 10 DB clean & jerk
2.- 100 mts ru
3.- 10 pistol
4.- 20 sit-ups

50 mts run

゚viral