CROSSFIT

—

MONDAY

STRENGTH
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)

METCON
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

—

TUESDAY

STRENGTH
Kipping Technique
+
Muscle Up o Pull Ups Practice

METCON
20 minutes Amrap
400-meter run
2 Rounds
6 Single Arm Devil Press, change every round
6 bar muscle-ups / 9 c2b
10 dumbbell walking lunges

—

WEDNESDAY

STRENGTH
4 sets
4 Back Squats
8 Bent Over Row

METCON
For time
9-7-5-3 Thrusters 60/45 kg
15-12-9-6 Box Jump

—

THURSDAY

STRENGTH
5 sets
10 Dumbbell Floor Press
15 DB Toes Elevated RDL

METCON
5 Rounds for Total Reps:
1 Minute Burpees
1 Minute Wallballs (20/14) to 10/9ft
2 Minute Bike Erg Calories
1 Minute Rest

—

FRIDAY

STRENGTH
Build 3 Heavy Power Clean

METCON
Every 3 min x 7
5 Power Clean 70/50
15 Bar Facing Burpees

—

SATURDAY

For Time – T2
10 Rounds
12 Cals Row
12 DB Front Squats

400m Run
15 Synchro Burpees

8 Rounds
12 Pull Ups
12 DB Reverse Lunges

400m Run
15 Synchro Burpees

6 Rounds
12 High Box Jumps
12 DB Power Snatches

---

GPP

—

MONDAY

STRENGTH
4 x 8 Seated Arnold Press 21×1
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6

Max Banded Face Pull
Tabata Quadruped Shoulder Tap

METCON
4 Rounds For Time
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
16/14 cal at machine

—

TUESDAY

STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick x side
30 Side Plank x side

METCON
14 min Amrap
Atleta A: 10 D-Ball Clean 50/40 kg
Atleta B: Amrap cals
*change after athlete A has completed all 10 reps

—

WEDNESDAY

STRENGTH
10-10-8-8 Dumbbell Bench Press
10 – 1 ¼ Narrow Stance Goblet Squat
+
3 x Max Diamond Push Ups

METCON
16 min Amrap
Min 1-2: Erg
Min 3: Slam Ball
Min 4: Burpees into Reverse Lunges

—

THURSDAY

STRENGTH
4 sets
12 Gorilla Row (no push ups – 5/5)
12 Feet Elevated Glute Bridge
12 Alt V-Ups

METCON
For Time
20-10-20-10
American Swing 24/16
Box Jump
V-ups

—

FRIDAY

STRENGTH
3 x 12 Chest Fly
3 x 12 French Press

3 x 16 Cossack Squat
3 x 30 Frog Pump

METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Hands Off Push Ups
30 Med Ball Deadlift
10 Medball Sit Up

—

CROSSFIT

—

MONDAY

STRENGTH
5 sets
4 Thruster
4 Weighted Pull Ups

METCON
For Time
21 Front Squat 50/35
15 Chest to Bar
21 Push Press 50/35
15 Chest to Bar
21 Thruster 50/35
15 Chest to Bar
*15 min cap time

—

TUESDAY

STRENGTH
12 EMOM
Min 1: Max Strict HSPU
Min 2/3: Descanso

METCON
Every 8 min x 3
800m Run o Row
60 Wall Ball
AMRAP Wall Walks

—

WEDNESDAY

STRENGTH
Every 90 sec x 6
1 Pull Clean
1 Hang Power Clean
1 Power Clean

METCON
14 min AMRAP
60 Double Unders
30 Toes to Bars
15 Power Clean 70/50 kg

—

THURSDAY

STRENGTH
4 sets
10 Box GHD Sit Up
10 Lateral Pass x side
20/30 m UB D-Ball Carry

METCON
5 rounds
28 Cals
21 Box Jump
12 Single Arm Push Press 6/6 22.5/15
*cap time 17 min

—

FRIDAY

STRENGTH
Every 3 min x 5
5-5-3-3-3 Sumo Deadlifts

METCON
5 Rounds For Time
5 Deadlift 100/70 kg
10 Burpees over the bar
20 Air Squat

—

SATURDAY

METCON
For Time – T2
1200m Row
90 SDHP 35/25 kg
30 Synchro Burpees

800m Row
90 Thrusters 35/25 kg
30 Synchro Burpees

400m Row
90 Snatch 35/25 kg
30 Synchro Burpees

---

GPP

—

MONDAY

STRENGTH
3 sets:
6/8 Single Arm Dumbbell Row
10/12 Single Leg RDL
+
3 sets
30 Russian Twist

METCON
20 min Amrap
12 Alt V-Up
12 Box Jump Step Down
12 Dumbbell Clean 6/6 (25/20)

—

TUESDAY

STRENGTH
10-8-6-6 Dual KB Front Squat 30×1
6/8 Single arm Press x side
+
3 sets
10/15 French Press

METCON
8 Rounds for Time
12 cals Row
10 Goblet Reverse Lunges
8 Down Up
cap time 15 min

—

WEDNESDAY

STRENGTH
4 sets
12 Bulgarian Squat 6/6
6 Strict Chin Ups 3 sec pause at top
+
3 x Max Banded Pull Apart

METCON
3 Rounds for Time
250 mt run o Erg
4 rounds
3 Push Press 20/12,5
9 Air Squat
cap time: 16 min

—

THURSDAY

STRENGTH
4 x 6 Trap Bar Deadlift
+
3 x 15 Side Bend x side

METCON
18 min Emom
Min 1: 15/12 cals
Min 2: 12 American Swing 24/16
Min 3: 10 Slam Ball

—

FRIDAY

STRENGTH
3 sets
12/+ Seated Dumbbell Curl
Max Diamond Push Ups

3 sets
12 Dumbbell Single Leg Glute Bridge
10 Deficit Cross Leg Glute Bridge x side after each set

METCON
For Time T-2
100 Weighted Step-Ups
80 DB Power Snatches
1200m erg
cpa time 20 min

—

CROSSFIT

—

MONDAY

STRENGTH
Bar Muscle Ups 10 minutes skill practice

METCON
For Time
50-40-30-20-10
Double Unders
15-12-9-6-3
Dumbbell Step Over the Box
1-2-3-4-5
Ring/Bar Burpees Muscle Up

—

TUESDAY

METCON
Los Piratas
3 Rounds for Time
1000m Row o 2000 mt Bike erg
30 Kipping Toes to Bar
30 Wall Ball (9/6)
*24 minute time cap

—

WEDNESDAY

STRENGTH
6 sets
4 Back Squat @70-75%
4-6 Weighted Pull Ups
*rest 90 sec-2min

METCON
10 minute AMRAP
1, 2, 3…etc Wall Walk
3, 6, 9…etc Deadlift (100/70)

—

THURSDAY

METCON
40 minute AMRAP redo 6.10.22
8 Power Snatch 35/25
12 Sit-ups
16 Calories Row
20 Air Squats

—

FRIDAY

STRENGTH
Push Press + Push Jerk
Build to a tough set of 2+2 for the day

METCON
2 minutes On 2 minutes Off x 5
15-12 Calorie Assault Bike +
AMRAP Power Clean + Push Jerk (60/42)

—

SATURDAY

STRENGTH
15 minute EMOM
Min 1: 8-10 Single Arm Row/side
Min 2: 6-8 Single Arm Front Rack Reverse Lunges/side
Min : 30-45-sec Front Leaning Rest

METCON
24 minute Amrap T-2
8-10 Box Jump Overs (24/20)
12 D-Ball Over the Shoulder
16 Prisoner Reverse Lunges

---

GPP

—

MONDAY

STRENGTH
10-8-6-4 Strict Chin Ups
5-4-3-2 Dual Kb Front Squat + Reverse Lunges
+
3 sets
30 sec Guns Hold + Amrap Curl
30 sec Frog Pump Hold + 10/15 reps

METCON
30 – 20 – 10 – 5
Cals Row
30 – 20 – 10 – 5
Push ups
20- 15 – 10 – 5 – 24/16
American Swing
*cap time 14

—

TUESDAY

STRENGTH
4 sets
12-10-8 Romanian Deadlift, 30×1
10 Shoulder Press o Z-Press
rest 90 sec
+
3-4 sets
10 DB Frontal Raise
10 Slow Cycling Crunch x side*

METCON
16 min Emom
Min 1: 10-15 Cal erg
Min 2: 15 Push Press
Min 3: 20 Sprinter Mountain Climbers
Min 4: 30 Russian Twist

—

WEDNESDAY

STRENGTH
5 sets
10 DB Bench Press
5-10 Hanging Strict Knee Raise o V-Ups
40 sec Goblet Wall Sit

METCON
8 minute Amrap
3, 6, 9…etc
KB Sumo Deadlift High Pull
Down Up

8 minute Amrap
2, 4, 6… ETC
Db Renegade Row
Sit Up

—

THURSDAY

STRENGTH
4 sets
8-10 Hip Thrust
+
3 sets
10/15 Medball Leg Curl
10 Side Bend x side

METCON
6 Rounds for Time
4 D-Ball Clean
8 Burpees Over the D-Ball / Line
12/10 cals Erg

—

FRIDAY

STRENGTH
14 min Volume Accumulation
10 Arnold Press
12 Curtsy Squat
20 Plank Shoulder Taps

METCON
20 min Amrap T-2 Relay Style
10 Dumbbell Thruster each 15/10 kg
10 Dumbbell Snatch each 15/10 kg
30 cals 15/15
30 Slam Ball 15/15

—

SATURDAY

MONDAY

STRENGTH
In 12 minute Build 2 RM Hang Clean*
*any style

METCON
For Time T-2
40 Burpee Box Jump Overs (50/60)
40 Hang Power Cleans (60/40)
30 Burpee Box Jump Overs (50/60)
30 Hang Power Cleans (70/50)
20 Burpee Box Jump Overs (50/60)
20 Hang Power Cleans (80/60)
*partition as needed
**13 minute cap

Elite Clean: 80/55 – 90/60 – 100/65

—

TUESDAY

STRENGTH
Back Squat – 5×5; rest 2 minutes
*between sets perform 30-45-sec Hollow Body

METCON
15 minute EMOM, DB Fran Preparation
Min 1: Machine for mt
Min 2: Max Db UB Thruster (22,5/15)
Min 3: Max Pull UB Ups
Score: total reps

—

WEDNESDAY

STRENGTH
A. Hang Muscle Snatch – 3×5; rest 60/90 sec
B. 1 Power Snatch + 2 OHS; every 90-sec x 10

METCON
In 12 min
Ladder of 3
Kipping T2B/K2E
Burpees to Target

Elite: Snatch 60/40

—

THURSDAY

REST

—

FRIDAY

STRENGTH
Skill Bar Muscle Up Progression + Practice*
*Elite works on Strict Bar Muscle Up

METCON
20 min Amrap – T2
Atleta A: Amrap Row
Atleta B:
21 DU
15 American Swing 24/16 / Elite 32/24
3 Bar MU
*Score: Cals + Rounds

—

SATURDAY

STRENGTH
12 min Emom
Min 1 – 3-5 Strict Handstand Push Ups
Min 2 – 10-12 Pistols/Rolling Pistols
Min 3 – ResT

METCON
5 Rounds 3 min On 1 min Off
3 Wall Climb
6 D-Ball Clean
18 Air Squat

---

GPP

—

MONDAY

STRENGTH
4 sets
8 T bar Row o Bent Over Row x side heavy
12-15 Crush Grip Dumbbell Curl
+
Pump: 100 Banded Pull Apart + 50 V-Ups

METCON
For Time – T2
60 Cals
60 Dumbbell Clean 22.5/15
40 Cals
40 Dumbbell Clean 22.5/15
20 Cals
20 Dumbbell Clean 22.5/15
*16 min cap time

—

TUESDAY

STRENGTH
10-8-6-6-6 Dual Kb Squat, 30×1 tempo
after each sets
10/15 Perfect Form Push Ups + 30 sec Hollow Body

METCON
15 min Amrap – 40 sec On 20 sec Off
Min 1: Goblet KB Thruster
Min 2: Devil Slam Ball
Min 3: Sit Up

WEDNESDAY

STRENGTH
4 sets
Max Dumbbell Bench Press
8/12 Dumbbell Romanian Deadlift
*at least 10 reps on the first set
+
Pump: 75 Banded o DB Upright Row 100 Frog Pump

METCON
2 Rounds
From 0 to 4
Tabata Box Jump
From 4 to 8
Tabata erg
From 8 to 12
Dumbbell Hang Power Snatch, alt
*rest 4 minute between Rounds

—

THURSDAY

REST

—

FRIDAY

PUMP
4 sets
6/8 Arnold Press
10/12 Reverse Lunges
+
Pump
4 x 15 Goblet Narrow Squat + Max Curls

METCON
For Time
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
V-Ups o Sit Up

MONDAY

STRENGTH
4 x 6 Overhead Squat, 21×1
*pause in the bottom position on each rep

METCON
For Time
500 mt Run
15-12-9-6-3
Overhead Squat 60/40
T2B
500 mt Run

TUESDAY

METCON
T-2
For Time
2000m Row
25 Syncro Down Up
30 mt D-Ball Bear Hug Carry each

1500m Row
20 Syncro Burpees
30 D-Ball Clean

1000m Row
15 Syncro Hands Off Push Ups Burpees
30 mt D-Ball Bear Hug Carry each

500m Row
10 Syncro Dual Push Ups Burpees
30 D-Ball Clean
*35 min cap time

FINISHER
3/4 sets
10 S. Arm Glute Bridge Floor Press AHAP
+15 Banded Triceps Extension
*rest 90 sec between sets

—

WEDNESDAY

STRENGTH
Clean
5-4-3-2-1
*any style
**add weight every set

METCON
For Time
10-8-6-4-2
Kipping Chest to Bar
Front Squat 60/40

2-4-6-8-10…
Kipping Chest to Bar
Power Cleans 70/50

—

THURSDAY

STRENGTH
3/4 sets
6/8 Dumbbell Split Squat
4/8 Strict Knee to Opposite Elbow
30-40 sec Hollow Hold
*reps x side

METCON
5 min ON 1 min Off x 3/4
8 Renegade row (no PU)
16 WB
32 DU

—

FRIDAY

STRENGTH
Handstand Hold Wall Supported
30 sec On 90 sec Off x 5

5 Sets for Quality
3-5 Strict/Deficit HSPU
10/20 sec Chin Over the Bar Hold

METCON
4 Rounds For Time
30 cal Erg
20 Dumbbell Power Snatch, alt 22/15 kg
10/6 Kipping Handstand Push Ups
1 min rest

—

SATURDAY

METCON
4 RFT

20/15 Calorie Bike

-into-

3 Rounds
3 Devil Press
9 Sit Up
15 Air Squat

*rest 1 min after each round

---

GPP

—

MONDAY

STRENGTH
4 sets:
5-8 Dual Kb Target Squat, 30×1
10 CrossLeg Glute Bridge

METCON
For Time
20-2
Air Squat
Dumbbell Push Press 15/10
Cals o Burpees no Push Ups
*cap time 20 min

TUESDAY

STRENGTH
12-10-8-Max Dumbbell Bench Press
Max Banded Pull Apart
3 sets
10/12 Standing French Press
10 Plank Reach x side

METCON
4 Sets – 90 sec on 30 sec off, alternating (16 min)
A. Row
B. Slamball into Hug Reverse Lunges
+
For Time
50 Devil Slam Ball

WEDNESDAY

STRENGTH
4 sets
10/12 Single Arm Row x side
10 Side Bend x side
+.
3 x 10 Slow Lateral into Frontal Raise

METCON
15 min Amrap T-2
500 mt erg
4 sets
9 Synchro American Swing
6 Synchro Sit Up
3 Synchro Squat Jump

—

THURSDAY

STRENGTH
10-8-6-6 Trap Bar
Max Hollow Body Hold + Max Medball to Toes

METCON
3 Rounds
1 min: Medball Thruster
1 min: Erg
1 min: Plate G2O
1 min: Sit Up
1 min rest

FRIDAY

PUMP
3/4 sets
12 Seated Bent Over Fly
12 Seated alt. Bíceps Curl, count from top
+
3/4 sets
12 Split Squat Pulse Squat
10 Monster Walk x side

METCON
For Time T-2
100 cals, any erg
50 Burpees Box Jump
100 cals
*time cap 13 min

MONDAY

STRENGTH
Strict/Butterfly Pull Ups Progression
+
Every 12 min to build 1 Heavy rep of
1 Power Snatch + 1 Squat Snatch

METCON
FOR TIME
21-15-9-6
Squat Snatch (50/35)
9-7-5-3
Bar Muscle Up
Time cap: 12 min

Elite: Burpee Bar Muscle Up
Rx: C2B

TUESDAY

STRENGTH
3 – 3 – 2 – 2 – 2 – 1 – 1…
3-Position Power Clean

METCON
14 min Amrap T-2
10 Hang Power Clean (100/70)
20 Deadlifts (100/70)
30/25 Cals Bike

—

WEDNESDAY

METCON
10 minute AMRAP
1-2-3… etc
Wall Walks
10-20-30.. etc
Double Unders

10 minute AMRAP
5-10-15…etc
American Swing 32/24
Calorie Row

10 minute AMRAP
1-2-3… etc
Shuttle Run
5-10-15…etc
Dumbbell Push Press

rest 3 min between,

—

THURSDAY

STRENGTH
4 sets, rest 90 sec
10 Seated Arnold Press
5/10 Strict T2B o K2E
15 Tall Kneeling Slam Ball

METCON
2 Rounds For Time:
15 Dumbbell Step Over (22.5/15)
20 No Push Ups Renegade Row
1000m Run o Erg

time cap 14 min

—

FRIDAY

STRENGTH
SHSPU Re-Test

METCON
(scored in 3 parts)
AMRAP 3′
30 Wall Ball (9/6)
20 T2B
20 HSPU
30 Pull up
20 Burpees over the Bar
30 Clean & Jerk (50/35)

rest 1′

AMRAP 6′
same as above

rest 2′

FOR TIME* (cap: 12′)
same as above

—

SATURDAY

STRENGTH
10/10 RNT Split Squat
8-10 Cuban Press
10/10 Half Kneeling Windmill

METCON
AMRAP 20
10 D-Ball Clean
20 Sit Up
30 Box Jump
40 Down & Up
50 DU

---

GPP

—

MONDAY

STRENGTH
4 sets, rest 90 sec
8-10 Dual Kb o Goblet Squat, 30×1
30 sec Side Plank each
+
3/4 sets, rest 60 sec
10-15 Standing French Press
10-15 Side Bend x side

METCON
Every 3 x 4 alternating, 12 min total
A. 20/15 Down Up + 20/15 Sit Up
B. 20/15 cals + 15 Db Push Press

TUESDAY

STRENGTH
4 sets, rest 90 sec
5-8 Db Single Arm Bent Over Row/side
5-8 Single Arm DB Reverse Lunges
+
3 x Max Curl

METCON
Amrap 18 min
18 Dumbbell Step Up
14 Single Arm Hang Clean and Jerk 7/7
9 Broad Jump over the Plate

WEDNESDAY

STRENGTH
4-5 sets, rest minimum 90 sec
8 Incline Dumbbell Bench Press
20 Shoulder Tap
+
3-4 sets, rest 90 sec
10/15 Heel Elevated Narrow Squat
15/20 Weighted Crunch Toes Touch

METCON
For Time
0-8 min
Amrap
9 American Swing
12 Sit Up
30 Double Under

2 min rest

8-16 min
Amrap
9 Goblet Squat
12 Push Ups
15 Cal Row/Bike

—

THURSDAY

STRENGTH
4 sets, rest 90 sec
Max Strict Australian Pull Ups (min. 5)
10 Dumbbell RDL, 30×1 tempo
+
3 sets, rest 90 sec
10 Cross Leg Glute Bridge x side
20/30 sec Side Plank x side

METCON
16 min Amrap
4 D-Ball Clean
8 V-Ups
12 Sprinter Mountain Climbers
*150 mt erg every 4 min

FRIDAY

STRENGTH
4 sets, rest 90 sec
12 Seated Dumbbell Lateral Raise
Max Banded Pull Apart
+
4 sets, rest 90 sec
12 Goblet Cossack Squat
1 Min Wall Sit / Glute Bridge Hold, alternating

METCON
For Time
50 cals
75 Reverse Lunges
100 Slam Ball
75 Reverse Lunges
50 cals
*cap time 18 min

MONDAY

STRENGTH
Strict/Butterfly Pull Ups Progression

METCON
SUMMER HIT: IN MY FEELINGS
0:00 to 9:00
Emom
5 C2B + 7 Burpees over the Bar

from 10:00

4 Rounds for Time:
12 Thruster (45/30)
4 Bar Muscle up
*18 min cap time

TUESDAY

STRENGTH
10 min to establish 1 Heavy Rep of this Complex
1 Segmented Power Clean* 1 Power Clean T&G
*2″ pause at the knee

METCON
12 min Amrap
10 Kipping Handstand Push-up
80 D.U.
8 Clean (85-90% of part A)

—

WEDNESDAY

STRENGTH
Skill: Row

METCON
FIGHT GONE BAD PARTNER STYLE
A. Wall Ball Shot
B. Sumo Deadlift High Pull
C. Box Jump
D. Push Press
E. Cal Row
90 sec work per station, no rest between station
90 sec rest between rounds

—

THURSDAY

STRENGTH
4 Sets for Quality:
6-8 Nordic Curl
10/10 Banded deadbug
10 Glute Bridge Walk out

METCON
25 min Emom
Min 1: 10-15 Bench Press
Min 2: 40 sec Max distance Bear Hug Carry
Min 3: 9-15 cal. Bike
Min 4: 20 Russian Twist Slam
Min 5: rest

—

FRIDAY

STRENGTH
3 x 5 Tall Snatch, rest 90-sec
+
Every 90-sec x 10
1 Snatch Lift Off 1 Power Snatch 1 Overhead Squat

METCON
For Time
50 Dumbbell Snatch, alt (22/15 kg)
25 Dumbbell Box Step Overs (22/15 kg)
50 Burpees
25 Dumbbell Box Step Overs (22/15 kg)
time cap: 10′
**only one dumbbell on the step overs, hold any style»

—

SATURDAY

METCON
AMRAP 35 min – T2
100 Du
50 C2B / Pull Up
40 Burpee
30 V Ups
20 D-Ball Clean (50/40)

---

GPP

—

MONDAY

STRENGTH
4 Sets
4-6 Strict Chin Ups
30 seg. Hollow Body Hold
*90 Seg rest after each set

3 Superset
6/6 Kb Gorilla Row
max time Plate Guns Hold

METCON
IN MY FEELINGS
6 Rounds for Time:
8 Double DbThruster
16/12 Cal Skierg
*18 min cap time

TUESDAY

STRENGTH
4-5 sets
8-10 Seated Arnold Press, 21×1
10-16 Shoulder Tap (5/5 o 8/8)
*rest 30 sec between exercise , 60-90 sec between rounds

METCON
10 min Emom
Min 1: 5-10 Weighted Push Up
Min 2: 12 Suitcase Dumbbell Reverse Lunges
+
10 min Amrap
10 Single arm Han Db Clean and Jerk, alt
10 Db Box Step Up

WEDNESDAY

STRENGTH
Build 5 Heavy reps Trap Bar Deadlift, 12 min cap time

METCON
20 min Amrap – 4:30 On 30 Off
5 D-ball Clean
10 Down Up
15 casl

—

THURSDAY

STRENGTH
3/4 sets
12 Déficit Split Squat
Max Triceps ext
rest 90 sec

METCON
For Quality
10-1
Box Jump
Slam Ball
Side Kick

FRIDAY

STRENGTH
Every 90 sec x 6 alternando A/B

A. 10 Kb Curl + Halo
B. Slam Ball Hug Tall Kneeling to Standing

METCON
4 Rounds for Time
250 mt run o erg
20 Kettlebell Snatch (10/10)
30 Air squat
40 Sprinter Mountain Climbers
*rest 30 sec between

MONDAY

STRENGTH
4 sets
8 Back Squat, 21X1
*rest 2 minutes
**focus on movement and tempo, not the load

METCON
For Time – T2
100 cals
10-9-8…1
Synchro Thruster / Burpees over the Bar
*cap time 14 min

TUESDAY

STRENGTH
Strict/Butterfly Pull ups Progression

METCON
20 min Emom
Min 1: 21 Cals
Min 2: 15 American Swing (32/24)
Min 3: 12 C2B*
Min 4: Max DU Unbroken
*elite 6 C2B 3 Bar Muscle Up UB

FINISHER
100 Barbell Curl with empty bar
100 Banded Pull Apart

—

WEDNESDAY

STRENGTH
4 x 3 Paused Deadlift
*rest 2 minutes, pause below knee, reset each rep, no TNG
+
4 x 6 Floating Clean Pulls; rest 90 sec

METCON
In 10 min
21 Wall Ball
15 Clean 70/45 kg
21 Wall Ball
12 Clean 80/55 kg
21 Wall Ball
9 Clean 90/65 kg
21 Wall Ball
Amrap Clean 90/65

—

THURSDAY

STRENGTH
Strict HSPU Strength Protocol

METCON
Every 4 min x 4 (16 min)
1 & 3
25 Box Jump Over + 15-20 T2B
2 & 4
25/20 Cal Row + 10-15 Kipping Handstand Push-up

—

FRIDAY

STRENGTH
Build 1 Heavy rep of this complex
2 Power Snatch 1 Overhead Squat
*12 min cap time, 1 set every 90 sec

METCON
Heat Robinson
7 Rounds for Time
7 Sumo Deadlift High Pull (42.5/30)
7 Power Snatch
7 Overhead Squat

—

SATURDAY

METCON
CHELSEA
30 minute EMOM (alternating minutes with a partner)
5 Pull up
10 Push-ups
15 Air Squats

---

GPP

—

MONDAY

STRENGTH
4 sets
6-8 T bar Row o Bent Over Row x side
10 Medball Hamstring Curl o Nordic Curl
+
3/4 sets
Max Dumbbell Curl
20 Weighted Crunch

METCON
For Time – T2
80-60-40 Cals
50-40-30 Dumbbell Clean (2 x 22.5/15)
*cap time 18 min

TUESDAY

STRENGTH
10-8-6-6 Dual Kb Squat, climbing, 20×1
After each set
10 Banded/Goblet Good Morning
10/15 Plate Z-Press

METCON
AMRAP 18 min – 40 sec On 20 sec Off
1 – Med Ball Thruster
2 – Erg
3 – Sprinter Mountain Climbers*
*Keep moving!!

—

WEDNESDAY

STRENGTH
4 sets
5-8 Strict Weighted Chin Ups
6 SLRDL x side
8-12 Seated Pike Leg Lift

METCON
2 Rounds
From 0 to 4
Tabata Burpee

From 4 to 8
Tabata Cals

From 8 to 12
Hollow Body Hold – SideKick, alt every 2 intervals
*rest 2 minute between Rounds

—

THURSDAY

STRENGTH
4 Rounds, rest 90 sec
8 Arnold Press
12 Reverse Lunges 6/6
+
3 x 12 Dumbbell Frontal Raise

METCON
21-18-15-12-9-6-3
Hands Off Push Ups
American Swing 24/16
V-Ups o Abmat Sit Up

FRIDAY

STRENGTH
3 sets
10 Romanian Deadlift
10 Donkey Glute Kick x side
+
3 sets
10 Bench Dumbbell Press
10 French Press

METCON
12 min Amrap
Burpees Box Jump Over Ladder of 2
6 Push Press After each Set (2 x 22.5/15)

MONDAY

STRENGTH
Hang Power Snatch 10 x 3
Focus: Catch Position

METCON
For Time
21 Power Snatch 50/35 kg
15 Burpees over the Bar

15 Power Snatch 60/40 kg
12 Burpees over the Bar

9 Power Snatch 70/45 kg
9 Burpees over the Bar
*15 min cap time

—

TUESDAY

STRENGTH
Strict HSPU Strength Protocol
+
3 sets
8 Crush Grip Curl
12 Banded Curl

METCON
SUMMER HIT: MAMBO NR 5
Amrap 12 min
60 Double Unders
12m Dumbbell Front Rack Walking Lunges (2x 22,5/15)
3-6-9… Wall Walks

—

WEDNESDAY

SUMMER HIT: TODO DE TÍ
IN 30 min T-2
100/70 Calorie Row

18 Rounds, alt
3 Power Cleans (70/55)
6 Box Jump Step Down
9 Burpees No Push Ups

AMRAP Calorie Row

—

THURSDAY

STRENGTH
4-5 SETS
8-10 BB Hip Thrust
10-15 Leg Curl

METCON
16/20 min – 90 sec On 30 sec Off alternating A/B
A. 12-18 UB T2B / Max Calorie Bike o Erg
B. 10-12 NPU Renegade Row / Max Calorie Bike o Erg

—

FRIDAY

STRENGTH
Strict o Butterfly Pull Ups Progression
+
4 sets:
30-40″ Flutter Kicks
12/12 Banded/DB External Rotation

METCON
5 Rounds 4 min On 1 min Off
6 Chest to Bar
9 Push Ups
12 American Swing (32/24)
15 Air Squat
Elite: 3 Bar Muscle Up
Open: Pull Ups

—

SATURDAY

STRENGTH
Every 3 min x 5
5-10 Strict Dips
10-12 Seated Banded Lat Pull down
+
For Quality: 3-4 sets
12 Bent Over Row
12 Reverse Fly

METCON
18 min Amrap
5 Deadlift
15 Wall Ball
**Every 3 from 0:00: 200m Run

---

GPP

—

MONDAY

STRENGTH
4 sets
8 Dual KB Déficit Sumo Deadlift AHAP, 30×1
12 3 Points Single Arm Row (6/6)

*3 sets 10 Lying Glute Kick o Banded Donkey Kick x side

METCON
15 min Amrap
10 Sprinter Mountain Climbers
12 Russian Swing 32,24
18 Air Squat
200/150 mt Row

TUESDAY

STRENGTH
4 x 5 Push Press + 10 Dual Front Rack Squat 5/5
+
4 sets
10-15 Banded Triceps Extension
10-15 Leg Extension

METCON
6 Rounds for Time
9 Devil Slam Ball
12 Box Jump Step Down
*cap time

—

WEDNESDAY

STRENGTH
D-Ball Over the Shoulder Review

METCON
25 min Amrap
45 Double Unders
30 cals machine
20 Strict Sit Up
10 D-Ball Clean Over the Shoulder

—

THURSDAY

CASH
4-6 Strict Chin Ups
10-15 Dumbbell Curl
20 Cycling Crunch

METCON
3 Rounds for Time – T2
800 mt erg
60 Hang Dumbbell Snatch
40 Side Kick
*25 min cap time

FRIDAY

STRENGTH
4 sets
12-16 Alternating Dumbbell Bench Press
10-12 Reverse Lunges alt
20-30 Side Plank

METCON
10 min Emom
Min 1 – Row for mt
Min 2 – 12-16 Renegade Row

10 min Emon
Min 1 – Row for mt
Min 2 – 10-15 Hands off Push Ups

MONDAY

STRENGTH
SHSPU Strength Protocol

METCON
Ledesma
20 min Amrap
5 Kipping Handstad Push Ups
10 T2B
15 D-Ball Clean

—

TUESDAY

STRENGTH
6 min Emom
3 Tall Power Clean

Every 90 sec x 6
2 Hang Power Clean + 1 Hang Clean (no T&G)

METCON
SUMMER HIIT: BREAK MY SOUL
3RFT
Run 400m
50 Air Squats
15 Deadlifts (100/70)

—

WEDNESDAY

STRENGTH
4-5 sets
4-6 Bench Press
30 sec Tall Kneeling Slam Ball AHAP
*rest 2 min

METCON
12 min Emom
Min 1: 10 Renegade Row
Min 2: 10 Weighted Step Up
Min 3: 10 V-Ups

2 min rest

8 min Amrap
Dumbbell S2O, Box Jump Over Ladder of 4

—

THURSDAY

METCON
5 Rounds For Time T2
40 Calorie Row
30 Synchro Sumo Deadlift High Pull (45/30)
20 Synchro Bar Facing Burpees

—

FRIDAY

STRENGTH
3 x 3 Scarecrow Snatch
4 x 3 Hang Snatch
*rest 90 sec between sets

METCON
CHAMBEA, JALA!
For Time
75 Wall Ball 9/6 kg
35 Power Snatch 35/25 kg
50 Wall Ball
25 Power Snatch
25 Wall Ball
15 Power Snatch

—

SATURDAY

STRENGTH
CF: Kipping Pull Ups o Butterfly
GPP: Crossover

METCON
25 minute AMRAP
500 mt Run
20 Crossover
40 mt Burpee No Push Ups Broad Jump
20 Dual Dumbbell Clean 22,5/15

---

GPP

—

MONDAY

STRENGTH
4 sets
6-8 Trap Bar Deadlift
10 Partner Abs

METCON
For Time
100/70 Calorie erg o 1000 mt Run

Into

18 Rounds, alt every round
8 alt DB Snatch
4 Burpees Over the Partner
*18 min cap time

TUESDAY

STRENGTH
4 sets
3-6 Strict Pull Ups
8-12 Dual Dumbbell Bent Over Row

METCON
25 min Amrap 35 sec On 25 min Off
Min 1: Jumping Pull Ups
Min 2: Row / Bike
Min 3: Air Squat

—

WEDNESDAY

STRENGTH
4 sets
12-10-8-6 Incline Dumbbell Bench Press
12 Tall Plank KB Drag
+
3 sets
8-10 Upright Row
Max Banded Triceps Extension

METCON
5 Rounds For Time
18 cals
15 American Swing 24/16
12 Goblet Reverse Lunges 24/16

*cap time: 14 min

—

THURSDAY

STRENGTH
4 x 12 Dual Rack o Goblet Bulgarian Squat 6/6
+
4 sets
60 sec Side Plank 30/30
30 sec Jumping Lunges

METCON
3-4 rounds alternating stations every 90 seconds
A. 200 mt Erg
B. 20 Box Jump Step Down
C. Amrap D-Ball Clean

FRIDAY

STRENGTH
4 sets
4-6 Strict Press*
4-6 Dual Kb Push Press*
*1 sec pausa @top
+
4 sets
8-12 Dual KB Deadlift RDL, 30×1
10 Leg Crossed Glute Bridge x side

METCON
12 min Tabata
Slam Ball
Loaded Beast Push Ups
Erg