CROSSFIT

---

MONDAY

METCON (VUELTA A LA VIDA)
EMOM 36 min (50on 10off)
1- 12/10 Cal Row
2- 12 Wall Ball
3- 12/10 Cal Bike
4- 12 Sumo Deadlift High Pull 40/25
5- 40/30 DU
6- Rest

---

TUESDAY

STRENGTH
Build in 10 min a heavy rep:
1 Power Clean + 1 Below The Knee Power Clean

• Paused 3 seg above the knee in the first rep
  +
  EMOM 10 min
  Min 1: 1 Power Clean
  Min 2: 1 Below the Knee Hang Power Clean
• 80% of Heavy Rep

METCON
For Time – T2
30-24-18
Hang power Clean (50/35)
Box Jump Over
Tc: 10 min

---

WEDNESDAY

STRENGTH
Back Squat (Cluster)
6 x 6
*rest 3 min

METCON
AMRAP 12 min
9 Burpees
9 T2b
9 Db Thruster (15-10 kg)
*add 3 reps every 3 min

---

THURSDAY

STRENGTH
4 sets
4 Weighted Strict Pull Up
8 Incline Db Bench Press
*rest 2 min entre sets

METCON
EMOM 16 min
1- 5 C2b + 5 Push ups + 5 Sit Ups
2- Rest
*add 1 rep after each Round. Ex: 6/6/6, 7/7/7 ….

Scaled: start at 4 reps. add 1 rep after 2 Rounds

---

FRIDAY

STRENGTH
Every 90 seg x 6
2 Hang Squat Snatch + 1 Overhead Squat
*Start at 50/60% of 1RM Snatch

METCON
AMRAP 2min On 2min Off x 4
12 Cal Erg
6 Overhead Squat (50/35)

---

SATURDAY

METCON
For Time- T2
200 DU
50 Deadlift(100/70kg)
50 HSPU
1000m Erg
40 SHSPU
40 Deadlift (120/85)
1000m Erg
30 Deficit SHSPU
30 Deadlift (140/100kg)
200 DU

Rx: Abmat HSPU, HSPU, Abmat SHSPU (80/55-100/70-120/85)

Intermedio: Push Ups, Hand Release Push Ups, Abmat HSPU (60/40-80/55-100/70)

Scaled: Knee Push Ups/ Push Ups (40/25-60/40-80/55)

---

GPP

---

MONDAY

METCON (VUELTA A LA VIDA)
EMOM 36 min (50on 10off)
1- 12/10 Cal Row
2- 12 Wall Ball
3- 12/10 Cal Bike
4- 12 Sumo Deadlift High Pull 40/25
5- 40/30 DU
6- Rest

---

TUESDAY

STRENGTH
4 Sets (every 3 min)
8/8 Kb Gorila Row
12 Medball Hamstring Curl
*rest 90 seg
+
3 sets
15 Weighted Crunch
1 min plank
1 min rest

METCON
AMRAP 15 min – T2
30 Cal erg
30 American Swing (24/16)
60 Sprinter Mountain Climbers

---

WEDNESDAY

STRENGTH
4 Sets
10-8-8-6
Db Bench Press
8-6-6-4
Dual Kb Squat
*Paused 2 seg in the bottom Position
*rest 2 min

METCON
Tabata
1 Box Jump
2 Erg
3 Hands Off Push Ups
4 Erg
Completa un tabata completo 8 x 20 sec work antes de pasar al otro movimiento

---

THURSDAY

STRENGTH
Trap Bar Deadlift
5 x 5 (30×1)
*rest 2/3 min

METCON
EMOM 15 min (50 On 10 Off)
Min 1: Max Shuttle Run / Max Erg
Min 2: Max. D-Ball Deadlift / D-Ball Clean
Min 3: Rest
*cada ronda alterna entre Cal Ski y Shuttle Run, y entre Deadlift y Clean

---

FRIDAY

STRENGTH
3 Sets
12/9 Chin Ups
Max. Diamond Push Ups
*rest 2 min
+
3 Sets
30 Seg Crush Grip Guns Hold
12 Standing Pullover

METCON
5 Rounds For Time
12 Sit Up
12 Box Jump Over
12 Reverse Lunge
12/10 Cal Erg
cap time 15 min

---

METCON CLUB

---

MONDAY

METCON
AMRAP 18 min
40 Cal Ski
20 Dball Clean 40/30
20 Burpee Broad Jump
40 Vups

Rest 2 min

AMRAP 18 min
40 Cal row
20 Dual DB/Kb Front Squat
200 m Run
40 Box Jump over

---

TUESDAY

METCON
Every 3 min x 12
a)
16 Cal Ski
16 Kb Sumo Deadlift High Pull

b)
16 Cal Row
16 Slam Ball

c)
16 Cal Bike
16 Db Push Press

• debe sobrarte mínimo entre 45 y 60 segundos para descansar

---

WEDNESDAY

STRENGTH
EMOM 12 min
1- 8/8 Db Suitcase Reverse Lunge
2- 30 Seg Arrested Superman Hold
3- Rest

METCON
AMRAP 12 min
250/200m Row/ski
10 Db Single Arm Devil Press

rest 2 min

AMRAP 12 min
500/400m Bike
10 Db Box Step Up

---

THURSDAY

STRENGTH
10-8 min Volume Accumulation
15 Ring Row
20 Hollow Rocks

METCON
EMOM 30 min
1- 12 Cal erg
2- 16 American Swing
3- 12 Cal erg
4- 16 Renegade Row
5- 12 Cal erg
6- 16 Medball Russian Twist

---

FRIDAY

STRENGTH
4 Sets
40m Kb/Db Farmer Carry
12 Floor Press Glute Bridge
*90 seg rest

METCON
AMRAP 13 min
15 Push ups
15 Cal Erg

rest 2 min

AMRAP 13 min
15 Db Deadlift
15 Cal Erg

---

SATURDAY

METCON
For Time – T2
500 m Run
150 Cal Ski/Row
100 Wall Ball
500 m Run
100 Wall Ball
150 Cal Ski/Row

*Los equipos que hagan Remo empiezan directamente en este y acaban con Carrera.

CROSSFIT

---

MONDAY

STRENGTH
5 sets
6-8 Strict Chest to Bar
10 Db Strict Press
*rest 2 min entre sets

METCON
EMOM 15 min
1- 20/12 C2b
2- 15/12 Cal Row
3- 20/12 Db Push Press
4- 15/12 Cal Bike
5- Rest

---

TUESDAY

STRENGTH
Every 2 min x 5
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch

METCON
90 Seg On 60 Off x 6
12 Burpee over bar + Max Hang Power Snatch 50/35

---

WEDNESDAY

STRENGTH
Front Squat
4 x 3
*2 seg en la bottom position
*rest 2:30 min

METCON
2 Rounds For Time – T2
50 Cal row
40 T2b
30 Front Squat 60/40

---

THURSDAY

STRENGTH
4 Sets
12 Floor Press
20 hollow Rocks
*rest 90 seg

METCON
EMOM 18 min (40on 20off)
1- MAX Db Deadlift
2- MAX Cal
3- MAX DU/SU
4- MAX Cal
5- MAX Dball Clean
6- rest

---

FRIDAY

STRENGTH
Every 90seg x 7
1 Power Clean + 2 Hang Power Clean

METCON
AMRAP 15 min
5 Deadlift 70/45
10 Wall Ball
5 Hang Power Clean 70/45
10 Wall Ball

---

SATURDAY

For Time- T2
2 a 10
Wall Walks
*12 Synchro Db Snatch after each round

Rest 2 min

5 Rounds
30 Cal Row
30 Push Ups
*20 Synchro Air Squat after each round

Rest 2 min

2 a 10
Bar Muscle Up
*12 Synchro Db Snatch after each round

---

GPP

---

MONDAY

STRENGTH
4 Sets
6/6 3 Point Db Row
15 Plate Good Morning
*rest 90 seg
+
3 Sets
12 Crush Grip Curl
10/10 Single Leg Glute Bridge (Bodyweight)

METCON
5 Rounds For Time
15 Down Up
12 Plate G2O 20/15
9 Cal Erg

Tc:15min

---

TUESDAY

STRENGTH
4 Sets
10 Incline Db Bench Press
12 Heel Elevated Goblet Narrow Squat 20×1
*rest 90 seg
+
3 Sets
6 Cal Ski Tricep extension

METCON
AMRAP 15 min
2-4-6-8-10…
Push Ups
Goblet Squat
Sit Ups

---

WEDNESDAY

STRENGTH
Trap Bar Deadlift (Cluster)
4 x 2.2
1 x Max. 70/80%
*rest 2/3 min

METCON
9 min Emom
Min 1: 16/12 Cal
Min 2: 12 Slam Ball
Min 3: rest

9 min Emom
Min 1: 16/12 Cal
Min 2: 16 Hang Db Snatch
Min 3: rest

---

THURSDAY

STRENGTH
3/4 Sets
8/8 Kb Suitcase Deficit Split Squat
12 Weighted Crunch
*Rest 90 Seg

METCON
For Time – T2
40 Burpees
50 Kb Sumo Deadlift High Pull
60 Cal Ski
70 Dual Kb Suitcase Reverse Lunge

Tc:18 min

---

FRIDAY

STRENGTH
4 Sets
6-8 Pull Ups
12/15 Bench Dips
*rest 90 seg
+
3 Sets
12 Db Curl & Press

METCON
Every 2 min x 8
a)
12 Cal erg
12 Push Press (2 x 22,5/15)
b)
6 Shuttle Run
6 Dball Clean

---

METCON CLUB

---

MONDAY

METCON
AMRAP 45 min – T2
60 Cal Row/Ski
120 Air Squat
60 Cal Bike
100 Sit Ups
600m run
80 Push Ups

---

TUESDAY

METCON
Every 4 min x 10
a)
22 Cal Ski
22 Wall Ball

b)
22 Cal Row
22 Kb Sumo Deadlift High Pull

*alterna los bloques, debe sobrarte mínimo entre 45 y 60 segundos para descansar

---

WEDNESDAY

STRENGTH
4 Sets
8/8 Db Bent Over Row
40m Kb Farmer Carry
*90 seg Rest

METCON
AMRAP 14 min
500/400m Row/ski
20 Goblet Reverse Lunge
10 Burpee Box Jump over

rest 2 min

AMRAP 14 min
500/400m Bike
20 Down Up
10 Dball Clean

---

THURSDAY

METCON
EMOM 36 min
1- 12 Cal erg
2- 12 Slam Ball
3- 12 Cal erg
4- 12 Strict Press
5- 12 Cal erg
6- 12 Weighted Crunch

---

FRIDAY

STRENGTH
4 Sets
12 Dball Squats
15 Medball Russian Twist
*90 seg rest

METCON
AMRAP 30 min – T2
300m Run (One each round)
20 Db Step over
30 Cal Ski/Row/bike
20 Db Hang C&J

---

SATURDAY

METCON
AMRAP 40 min – T2
a)
Max Cal erg
b)
1 Round
4 Burpees
6 American Swing
8 Push Ups
10 Sit Ups
12 Air Squat

*cambian cuando atleta b) termina la ronda

CROSSFIT

---

MONDAY

STRENGTH
In 12 min Build 2 Heavy Snatch
*squat o power

Then with the 70%
2 Snatch every 90 sec x 6 (9 min)

METCON
For Time
75 Wall Balls
Every 2 min 3 Power Snatch
cap time 12 min

---

TUESDAY

STRENGTH
Every 2 min x 5

• Max Strict Handstand Push Ups UB*
• Performance: max mt HSW*
• Open: Kipping Handstand Push Ups**

METCON
The Ghost Modified
6 Rounds
1 min Amrap Row
1 min Amrap Double Unders
1 min Amrap Wall Walks
1 min Rest

---

WEDNESDAY

STRENGTH
Deadlift
7-7-5-5 at 7 RPE, 20×1
*rest 2 min between

METCON
8 min Amrap
1-2-3-4… D-Ball Over the Shoulder
3-6-9-12…Toes to Bar

2 Min Rest

8 Min Emom
Min 1: Max mt D-Ball Carry
Min 2: Max V-Ups

---

THURSDAY

STRENGTH
6 x 4 Seated Box Jump
3 x 10 Box GHD Sit Up

METCON
For Time – T2
100 Cals
25 Burpees to Target
50 Chest to Bar
100 Lunges
50 Box Jump Over
25 Burpees to Target
100 Cals

---

FRIDAY

STRENGTH
Every 90 sec x 5
5 High Hang Clean + Split Jerk

Every 2 min x 4
3 High Hang Squat Clean + 1 Split Jerk

METCON
For Time
800 mt run / erg
10 Clean and Jerk 60/40 kg
10 Clean and Jerk 70/50 kg
10 Clean and Jerk 80/55 kg
800 mt erg / run

---

SATURDAY

STRENGTH
12 min Volume Accumulation
8-10 Single Arm Row
6-8 Strict K2E o V-Ups
30 sec Star Plank

METCON
20 minute AMRAP
200 mt Run
20 DbHang Power Snatch, alt 22/15 kg
20 Sit Up
20 Step Ups 22/15 kg

---

GPP

---

MONDAY

STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
+
4 sets
10 Bent Over Lateral Raise
10 V-Ups

METCON
15 min Emom – Power Endurance
Min 1: 15/12 cals
Min 2: 15/12 Burpees
Min 3: rest

---

TUESDAY

STRENGTH
4 set
8-10 Toes elevated Romanian DL
8 Glute Bridge Floor Press
+
4 min 30 sec On 30 sec Off
Hollow Hold / Sit Up*
*alternating every round

METCON
Dumbbell Jack
20 min Amrap
10 DB Push Press 22.5/15 kg
10 Box Jump 50/60 cm
10 American Swing 24/16 kg

---

WEDNESDAY

STRENGTH
4 sets
8 Seated Shoulder Press
10 Front Plank Reach
+
3-4 x 12/15 Seated French Press , rest 1 min

METCON
18 min Amrap
12 cals
4 D-Ball Over the Shoulder 50/40 kg
12 cals
12 Dumbbell Goblet Reverse Lunges

---

THURSDAY

STRENGTH
5 sets
6/8 Chin Ups*
40 sec Goblet Wall Sit
*1 sec chin over the bar 2 sec forehead hold
rest 2 min
+
3 x 15 Kettlebell Tall Kneeling Curl

METCON
Foer Time
50 Cal erg
25 Down Up
75 American Swing 24/16 kg
100 Air Squat
75 American Swing 24/16 kg
25 Down Up
50 Cal erg
*18 min cap time

---

FRIDAY

STRENGTH
3 sets
10 Bench Chest Fly
10 Push Ups / Kneeling
20 Feet Elevated Tall Plank Shoulder Tap

3 sets
10 Hip Thrust
10 Nordic Curl
5 Bridge Walk Out

METCON
14 min Amrap
15 Double Unders o 45 Single Unders
12 DB Hang Power Clean 22,5/15 kg
9 Box Jump Over 50/60 cm

---

METCON CLUB

---

MONDAY

METCON
DETOX

Amrap
32 min Amrap 40 sec On / 20 sec Off

1. Slam Ball o D- Ball Clean
2. Erg
3. Reverse Lunges (medball / slam ball o D-Ball)
4. Erg
5. Dumbell Burpees,
6. Erg
7. Dumbbbell Push Press, minimo 12 reps UB
8. Erg

rest 3 min

CORE WORKOUT
For Quality
50 – 30 – 10
Sprinter Mountain Climbers
250 mt after each set

Cash Out
150/100 Bodyweight Russian Twist
75/50 Vups

---

TUESDAY

METCON
IWT
Every 6 min x 4
21 cals
18/15 Wall Balls / Medball Squat / Air Squat
12/9 Burpees / Down Up

Miinimo 20/30 sec rest

rest 5 min

Conditioning
3 Rounds for Quality
500 mt Erg
30 Hands Off Push Ups
20 V-Ups, quality focus here!

Cash Out (si sobra tiempo)

STRENGTH
PUMP
7 min Ladder 2
Curl (any style)
Frog Pump
V-Ups / Tuck Up Sit Up / Sit Up

---

WEDNESDAY

STRENGTH
3/4 setc every 90 sec – 60 sec Work 30 sec rest
1 Max Metros Erg
2 Farmer Carry AHAP
3 Max Push Up o Weighted Push Ups

METCON
8 Rounds For Time – 1 Round each
10 Cals Erg
20 mt Burpees Broad Jump / No Push Ups
30 Air Squat
*25 min cap time

---

THURSDAY

STRENGTH
IWT
Every 2:30 x 6-8 (15 o 20 min)
A.
12 Renegade Row AHAP AMRAP Bike
B.
8/10 D-Ball Clean AMRAP Ski/Row

METCON
HIIT
15 min 35 sec On 25 sec Off
. Erg
. Squat Jump
. Plate Ground to Overhead

---

FRIDAY

STRENGTH
4 Sets
30 m Farmer Carry
12 Db Glute Bridge
*90 seg rest

METCON
AMRAP 12 min
20 Cal Ski
14 Box Jump
8 Db Burpee

rest 2 min

AMRAP 12 min
20 Cal Row
14 Kb Goblet Reverse Lunge
8 Slam Ball

---

SATURDAY

METCON
For Time – T2
2 Rounds For Time
1000m Row
80 Db Snatch
1000m Ski
80 Wall Balls
1000m Run
80 Sit Ups
Tc: 45 min

CROSSFIT

---

MONDAY

STRENGTH
RE-TEST POWER ENDURANCE
2 K Row

METCON
10 min Amrap
1 Wall Walk*
6 Box Jump Over
8 Toes to Bar
*add 1 rep each round

---

TUESDAY

STRENGTH
Back Squat
8-8-8-8
30 mt Heavy Carry after each set
*rest 2 min between

METCON
Every 2:30 min x 5
45/35 Double Unders
10 V-Ups
5 D-Ball Over the Shoulder

---

WEDNESDAY

METCON
RE-TEST AEROBIC ENDURANCE
20 min Amrap
11 Box Jump Step Down 50/60 cm
11 American Swing 24/16 kg
11 Down Up
11 Wall Ball 9/6 kg

STRENGTH
4 sets
8 Hip Thrust o Single Arm Row x Side
8 Strict Knee to Elbow
20 Russian Twist

---

THURSDAY

STRENGTH
4 x 3 Tall Clean
4 x 3 Hang Power Clean
4 x 1 Power Clean 2 Jerk T&G

METCON
Squatting DT
5 rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Front Squat (155/105 lb)

---

FRIDAY

STRENGTH
Push Press
2 x 5-5
Push Jerk
4 x 3, reset every rep, no T&G
*2 min rest

METCON
16 min Emom 40 sec On 20 sec Off
Min 1: max mt Assault Bike o erg
Min 2: max Dumbbells S2O
Min 3: max mt Assault Bike o erg
Min 3: max Burpees Bar Muscle Up/Pull Ups

---

SATURDAY

METCON
AMRAP 35 min – T2
40 Cal Erg
30 Goblet Squat 32/24kg
40 Burpee
30 HSPU

---

GPP

---

MONDAY

STRENGTH
4 Rounds
10 Dumbbell Bench Press AHAP, 30×1
6/8 Medball Hamstring Curl
+
3 x 10 Dumbbell Triceps Ext x side

METCON
15 min AMRAP
15/12 Cals erg
10 Down Up
15 Wall Ball
5 Down Up

---

TUESDAY

STRENGTH
3/4 sets
8 Bulgarian Squat 2 sec pause at bottom
3/4 sets
8 3 Point Doumbbell Row x side
3/4sets
8 Toes to Kettlebbell + 20-30 sec Hollow Hold

METCON
12 min AMRAP
2 D-Ball Over the Shoulder*
6 Push Ups
9 V-Ups
*add 1 rep every round

---

WEDNESDAY

STRENGTH
4 x 6 Trap Bar Deadlift

METCON
10 Rounds, Relay Style
3 Burpees
6 American Swing 32/24
9 Cal Bike
cap time 18 min

---

THURSDAY

STRENGTH
5 sets
3-5 Pull Ups, 3 sec chin over the bar hold
10 Goblet Cyclist Squat Heels elevated
+
3 x 15-20 Banded Pull Apart

METCON
16 min – 40 sec On 20 sec Off
Min 1: Erg for mt
Min 2: Box Jump Over
Min 3: Slam Ball
Min 4: Erg for mt

---

FRIDAY

STRENGTH
3-4 sets
8-12 Seated Lateral Raise AHAP
10-12 Standing Pull Over
30-40 sec Arrested Superman

3-4 sets
10-8-6 Staggered Deadlift each Side AHAP
After each set
10 Half Squat Jump
20 Frog Pump

METCON
2 Rounds For Time
500 mt run
3 sets
10 Dumbbell Deadlift
5 Dumbbell Push Press

---

CROSSFIT

---

MONDAY

STRENGTH
15 min to Find
1 RM Back Squat
1 RM Weighted Pull Ups

METCON
For Time
21 – 15 – 9
T2B
42 – 30 – 18
Wall Ball 9/6 kg

---

TUESDAY

STRENGTH
1 min On 1 min Off x 5
3 Unbroken Bar Muscle Up
Amrap Burpees over the Box

METCON
For Time T-2
100-80-60-40-20
Double Unders / SU / 1+2
American Swing

---

WEDNESDAY

STRENGTH
10 min to find
1 RM Power Clean

3 min Amrap Power Clean @75% o 50% BW

METCON
Death By
Min 1: 15 Down Up
Min 2: 15 cals row
scaled: 12/12

---

THURSDAY

STRENGTH
Review HSW / HSPU

METCON
9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Strict HSPU
Min 3: 12 Dumbbell DL (2×22,5)

9 min Emom
Min 1: 15 Calorias
Min 2: 3/5 Wall Walks
Min 3: 8 mt Walking lunges

9 min Emom
Min 1: 15 Calorias
Min 2: Max UB Kipping HSPU
Min 3: 12 Dual Dumbbell Front Squat

rest 2 min entre bloques

---

FRIDAY

STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS

Every 90 sec x 5
1 Power Snatch 1 Hang Squat Snatch 1 OHS

METCON
12 min Amrap
30 sec Row
30 ses rest
30 sec Power Snatch 35/25 kg
30 sec rest

---

SATURDAY

METCON
For Time – T2

2 Round of:
60 Cal Row
60 T2b
24 Deadlift 100/70kg

Into

2 Round of:
50 Cal Row
50 Pull Up
20 Deadlift 120/80kg

Into

2 Round of:
40 Cal Row
40 C2b
16 Deadlift 140/90kg

---

GPP

---

MONDAY

STRENGTH
4 sets
8 Dumbbell RDL, 20×1
12 Vups
+
3 x 12 Crush Grip Dumbbell Z-Press

METCON
5 Rounds for Time
21 Air Squat
15 American Swing 24-16 kg
9 Burpees
*1 min rest between, 16 min cap time

---

TUESDAY

STRENGTH
3-6 Strict Pull Ups
8-10 Dumbbell Floor Press

4 sets
15 Crush Grip DB Curl
10 Plank to Push Ups

METCON
12 min 90 sec On 30 sec Off
12 calorías Row
10 Push Ups
8 Sit Up

---

WEDNESDAY

STRENGTH
4 sets
8 Single Arm Dumbbell Row AHAP x side
10-12 Goblet Narrow Squat 1 1/4
+
100 Weighted Crunch

METCON
15 min Amrap
10 Hang Dumbbell Snatch alt 22.5/15 kg
15 Cals Row
20 Wall Ball

---

THURSDAY

STRENGTH
Landime Squat, 30×1
10 – 8 – 8 – 6
10 side bend x side after each set

2/3 sets
30 sec Forearm Plank
30 sec side plank x side
30 sec hollow hold
*1 min rest

METCON
Amrap 15 min – T2
Min 1: Atleta A max D-Ball Clean
Min 2: Atleta B max mt erg
Switch roles each round

Score: Total sum of calories + reps.

---

FRIDAY

STRENGTH
3-4 sets
6 Seater Dual Kb Press (suelo o banco)
15-20 French Press

3-4 sets
12-15 Leg Extension (banda o medball)
20 Frog Pump

METCON
15 min Emom
10-15 Box Jump Step Down
10-15 metros al erg
10-15 Dumbbell Push Press

---

CROSSFIT

---

STRENGTH
Every 2 min x 6
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

METCON
4 Rounds For Time
32 DU
16 Box Jump Over
8 Hang C&J 60/45
*cap time 12 min

---

TUESDAY

STRENGTH
5 Sets
4 Back Squat
*rest 3 min

METCON
13 minutos (6 On 1 Off 6 On)
12 Front Squat 45/30
9 Burpee
6 T2b

---

WEDNESDAY

STRENGTH
5 Sets
5 Deficit Strict HSPU
*rest 2 min

METCON
For Time – T2
60 C2b/Pull Ups
80 Push Ups
100 Cal Erg
80 Push Ups
60 C2b/Pull Ups
*cap time: 20 min

---

THURSDAY

STRENGTH
4 Sets
4 Weighted Pull Ups
8 Dumbbell Row x side
30 seg Hollow Hold
*rest 2 min

METCON
Every 3:30 min x 6
a)
400m Row
15 Devil Press

b)
12 Shuttle Run
20 Slam Ball

---

FRIDAY

STRENGTH
EMOM 12 min
1-4: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (approx 60/70%)
5-8: 1 Squat Snatch + 1 Hang Squat Snatch (aprox 70/80%)
9-12: 1 Squat Snatch (+80%)

METCON
In 12 min time
3 – 6 – 9 – 12…..
Sumo Deadlift High Pull ; )
6 – 9 – 12 – 15….
Wall Ball 9/6

---

SATURDAY

METCON
For Time- T2
Cash in
40 D-ball Walking/Reverse Lunges

into

5 Rounds
40 Cal Erg
30 Box Jump
10 BMU / GPP burpees to target o pull ups

into

Cash Out
40 D-ball Walking/Reverse Lunges
*35 min cap time

---

GPP

---

MONDAY

STRENGTH
4 Sets
10/10 3 Point Db Row
15 Deficit Glute Bridge x side
+
3 x 15 Curl, 2 sec pause at top

METCON
EMOM 16 min (50 on 10 off)
1- 15/12 Cal
2- Max Ring Row
3- 10/15 Burpee
4- rest

---

TUESDAY

STRENGTH
5 Sets
8 Db Bench Press
12 Kettlebell Cossack Squat
+
100 Triceps Banded Extension

METCON
AMRAP 18 min – T2
Atleta 1)
15/12 Cal erg

Atleta 2)
2 Rounds
9 Hands Off Push Ups
15 American Swing

---

WEDNESDAY

STRENGTH
Trap Bar Deadlift
4 x 8
*rest 2 min

METCON
15 min Emom
Min 1: Max Shuttle Run / 10/8 Cal Ski / 10 Down Up
Min 2: Max Sit Up 10
Min 3: Max Wall Ball

---

THURSDAY

STRENGTH
3/4 Sets
8 Pulse Bulgarian Squat x side
8 Hanging Leg Raise
*Rest 90 Seg

METCON
Every 3 min x 6
a)
20 Burpees
30 m Walking Lunge
b)
20 Cal Ski
30 Sit Ups
*modifica el volumen para tener minimo unos 15 segundos de descanso

---

FRIDAY

STRENGTH
3 Sets
6/10 Med Ball Hamstring Curl
15 Frog Pump

3 Sets
15-10-5
Lateral Raise – Frontal Raise – Bent Over Lateral Raise

METCON
15 min Amrap
14/12 Cal erg
12 Alt.Hang Db Snatch
14 Down Up
16 (8/8) Single Arm Db Push Press (1×22,5/15)

---

METCON CLUB

---

MONDAY

METCON
AMRAP 36 min – T2
40 Cal Row/Ski
20 D ball Clean
40 Cal Bike
20 D-Ball Hug Front Lunge
40 Burpee
20 Vups

---

TUESDAY

METCON
Every 3 min x 12
a)
18/15 Cal erg
12 Db Box Step Up
9 Down Up

b)
Every 3 min x 6
18/15 Cal erg
15 American Swing
9 Burpee

*alterna los bloques, debe sobrarte entre 45 y 60 segundos para descansar

---

WEDNESDAY

STRENGTH
EMOM 9 min
1- 10 Kb Gorilla Row
2- 30 seg Db Goblet Wall Sit
3- Rest

METCON
24 min EMOM
Min 1: 200m Ski
Min 2: 30m Kb Farmer Carry
Min 3: 200m Row
Min 4: 20 Wall Ball

---

THURSDAY

METCON
0 to 30 min as many reps of this – T2
30 Burpees Broad Jump
30 Cal Ski/Row
30 Wall Ball
300m Run
30 Push Ups

30 to 35 – Max Cal Ski/Row

---

FRIDAY

STRENGTH
15 min Volume Accumulation alternando con un/x compañerx
10 Kb Front Squat
10 Db Arnold Press
10 cals

METCON
Every 2:30 min x 3
15 Cal Ski + 15 Slam Ball

Every 2:30 min x 3
15 Cal Row + 15 Burpee over row

Every 2:30 min x 3
15 Cal Bike + 15 Box jump over

---

SATURDAY

METCON
AMRAP 40 min – T3

Atleta 1
400m Run

Atleta 2
Amrap Erg

Atleta 3
Amrap
9 Sit Up
9 Slam Ball
9 Down Up

Cambian de estacion cuando vuelve el Atleta que esta corriendo

CROSSFIT

---

STRENGTH
Every 2:30 min x 4
6 – 5 – 4 – 3
Front Squat

METCON
12/15 min Emom
Min 1: 12 Reverse Lunges
Min 2: 12/15 Down Up
Min 3: 40/50 Double Unders

---

TUESDAY

STRENGTH
4 Sets
5 Weighted Pull Ups
8 Incline Db Bench Pres
*rest 2 min

METCON
Every 3 min x 4
a) 30/24 cal Row + Max Single Arm Dumbbell C&J
b) 12 Shuttle Run + Max C2B

---

WEDNESDAY

STRENGTH
Every 90 seg x 6
1 Snatch Pull + 1 Power Snatch + 1 Hang Squat Power Snatch

METCON
For Time
21 – 18 – 15 – 12 – 9
Power Snatch 40/25
15 Wall Ball After each set

---

THURSDAY

STRENGTH
EMOM 12 min
1- 12 Db Renegade Row
2- 8 High Box Jump
3- Rest

METCON
EMOM 20 min ( 45 on 15 off )
Min 1: Kb Farmer Curry
Min 2- Assault Bike
Min 3: D-Ball Over The Shoulder
Min 4: Burpee Broad Jump Back Pedal

---

FRIDAY

¡¡Open 25.3!!

---

SATURDAY

METCON
AMRAP 35 min – T2
50 Cal Row/Ski
40 Synchro Kb sumo Deadlift High Pull
30 Wall Ball
20 Synchro Db/Kb Hang Clean
10 Wall Walks
*Un atleta irá con Dumbbells y el otro con kettlebells, alternaran a vuestro gusto 😉
*RX = Db 2 x 22,5/15 y Kb 2 x 24/16

---

GPP

---

MONDAY

STRENGTH
4 Sets
8 Db Bench Press
12 Db Sumo Pulse Squat
*Rest 90 seg.
+
3 x 12 Seated French Press

METCON
18 min 90 sec On 30 sec Off
a) Max D-ball Clean
b) Max Burpees HO Push Ups
c) erg for mt

---

TUESDAY

STRENGTH
4 set
6-9 Pull Ups
6/6 Single Leg Romanian Deadlift

METCON
Amrap 18 min T-2
30 Ring Row
30 Cals Row
30 Sit Up
30 Slam Ball

---

WEDNESDAY

STRENGTH
Trap Bar Deadlift (Cluster)
5 x 2.2
*rest 2 min

METCON
For Time – T2
50 Wall Ball
50 Db Deadlift
50 Burpee
25 Wall Ball
25 Db Deadlift
25 Burpee
Tc: 18 min

---

THURSDAY

STRENGTH
4 Sets
8 Seated Db Strict Press
10/10 Single Arm Kb Bent over Row
*Rest 2 min

METCON
90 on x 60 off x 6
a) 12/10 Cal Ski + Max Burpee To Plate
b) 6 Suttle Run + Max Plate G2O

---

FRIDAY

STRENGTH
4 Sets
8/8 Deficit Kb Split Squat
15 Hollow Rock
*Rest 90 Seg

METCON
EMOM 16 min
1- A-Jumps
2- NPBU
3- Push Ups
4- Cal Ski

---

METCON CLUB

---

MONDAY

METCON
EMOM 16 min (50on 10off)
1- 15/12 Cal Ski
2- 8 Dball Clean
3- 15 Burpee
4- Rest

Rest 1 min

EMOM 16 min (50on 10off)
1- 15/12 Cal Row
2- 15 Kb Goblet Squat
3- 15 Box Jump over
4- Rest

---

TUESDAY

METCON
AMRAP 40 min – T2
100 Push Ups
80 Cal Ski/Row
100 American Swing
80 Burpee
100 Dball Reverse Lunge
800 m Run

---

WEDNESDAY

STRENGTH
EMOM 12 min
1- 10 Kb Front Squat
2- 15 Ring Row
3- Rest

METCON
Every 3:30 min x 6
a)
15 Cal Ski
15 Wall Ball
15 Burpee
b)
15 Cal Bike
15 Box Jump
15 NPUB

---

THURSDAY

METCON
Every 2 min x 5
12/10 Cal Ski
15 Db Deadlift

Rest 2 min

Every 2 min x 5
12/10 Cal Row
15 American Swing

Rest 2 min

Every 2 min x 5
12/10 Cal Bike
20 Air Squat

---

FRIDAY

STRENGTH
EMOM 10 min
1- 30m Dball Hug Carry
2- 8 Glute Bridge Floor Press

METCON
EMOM 24 min
1- 12 Cal Ski
2- 14 Vups
3- 12 Cal Row
4- 14 Db Push Press
5- 12 Cal Bike
6- 14 Medball Step Up

---

SATURDAY

METCON
2 Rounds For Time – T2
30 Synchro Hang Db Snatch
40 Burpee
50 Synchro Medball Sit ups
60 Cal Ski/Row
70 Wall Ball
800m Run Together
Tc:35/40 min

CROSSFIT

---

STRENGTH
Every 90 sec x 10:
1 Hang Power 1 Hang Squat 1 OHS

METCON
Alice Coachman T-2 YGYG
10 Round For Time
4 Overhead Squat 50/35 kg
8 Box Jumps Over 50/60 cm

---

TUESDAY

STRENGTH
4/5 sets
6/8 Bench Press*
30 mt D-Ball Carry AHAP
*2 min rest between

METCON
Alfonsina Strada (Devil in a Dress)
For Time
72 Cal Assault Bike / Row / Bike Erg
19 Wall Climbs
24 Dumbbell Devils Press 22.5/15 kg
*12 min cap time

---

WEDNESDAY

STRENGTH
Kipping Handstand Push Ups Review

METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 T2B
6 Strict Handstand Push-up

-into-

10 minute AMRAP
19 Burpees no Push Ups
7 K2E
6 Kipping Handstand Push-up

---

THURSDAY

STRENGTH
Every 2 min x 5
1-3 Turkish Get Up x side

METCON
Alice Milliat Team Version
8 Rounds, relay style
19 Cal Row
21 Wallball
*25 min cap Time

---

FRIDAY

¡¡Open 25.2!!

---

SATURDAY

METCON
Partner Workout
30 minute AMRAP
30 cal (15/15)
20 Synchro Reverse Lunge
30 cal (15/15)
15 Synchro T2 B o Sit-ups
30 cal (15/15)
10 Synchro Dumbbell Hang Clean and Jerk 22.5/15 kg

---

GPP

---

MONDAY

STRENGTH
3-4 sets
6 Trap Bar
10 Goblet Z-Press
+
3 x 15/20 Weighted Crunch
*1 min rest

METCON
Alice Coachman
8 Round For Time
4 Burpee Broad Jump Back Pedal
8 Dumbbell Thrusters 22.5/15

---

TUESDAY

STRENGTH
4-5 sets
8-10 Floor Press
12-15 Heels Elevated Goblet Narrow Squat
+
3 x Max Banded Triceps Extension

METCON
Alfonsina Strada Team Version
For Time
72 Cal Assault Bike/Ski
19 Dumbbell Step Over the box, 1 Dumbbell o Kb
24 Single Arm Kb Push Press (12/12)
19 Dumbbell Step Over the box, 1 Dumbbell o Kb
72 Cal Assault Bike/Ski

---

WEDNESDAY

STRENGTH
Durante Core Workout + Pump

METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 V-Ups
6 A-Jumps

into-

10 minute AMRAP
19 Air Squat
7 Sit Up
6 Deck Squat
*no rest between

---

THURSDAY

STRENGTH
4 Rounds
8 Single Arm Row each
10-Max Seated Curl
+
2-3 sets
30 sec Forearm Plank
30 sec side plank x side
30 sec hollow hold

METCON
Alice Milliat
AMRAP 15 min – T2
19 Cal Ski
21 American Swing 24/16 kg

---

FRIDAY

STRENGTH
4 Sets
8 Dball Hug Squats
30 sec Wall Sit
*Rest 90 sec

METCON
6 Rounds For Time
12 Goblet Reverse Lunge
10 Cal Ski
12 Push Ups
5 Shuttle Run
Tc: 17 min

---

METCON CLUB

---

MONDAY

METCON
DETOX MONDAY

18 min Amrap 2:30 on 30 sec Off
750 m Erg
3 sets
10 Reverse Lunges + Halo (plate)
8 Renegade Row (no push ups)
6 Burpees no Push Ups

18 min Amrap 2:30 on 30 sec Off
3 sets
10 Slam Ball
8 Squat Jump
6 Hands Off Push Ups

---

TUESDAY

METCON
SWEAT + IWT

100 Slam Ball Step Over the Box*
Every 2 min
10 cal + 2 every round
5 Burpees no Push Ups
*1 Slam Ball + 1 Step Over the Box is 1 rep
**20 min cap time

rest 3 min

12/15 min Amrap
10 Gorilla Rows with Kettlebell
15 Sit Up
15/12 Cal

---

WEDNESDAY

METCON
For Time
2 Rounds
1 K Ski
50 M Burpees Broad Jump

1K Row
50 Wall Balls

2 K Bike Erg
50 M Farmer Carry AHAP
*cap time 35

Cash Out
3 x max ring pull ups / Australian

---

THURSDAY

METCON
IWT
60/50/45 cals
60/50 Air Squat
30 cals
30 Db Front Squat

rest 2 min

60/50/45 cals
60 Hands Off Push Ups
30 cals
30 Db Strict Press o Plate

rest 2 min

60/50/45 cals
60 Sit Up
30 cals
30 D-Ball o Dumbbell o Kettlebell Deadlift

---

FRIDAY

METCON
5 Rounds
20 sec Max Burpees
40 sec Erg
1 min rest

rest 2 min

5 Rounds
20 sec Max American Swing AHAP
40 sec Erg
1 min rest

rest 2 min

5 Rounds
20 sec Max Broad Jump Back Pedal
40 sec Erg
1 min rest

rest 2 min

10 Rounds
30 sec Max Curls / Jumping Lunges
30 sec rest

---

SATURDAY

METCON
5 MIN ON 3 MIN OFF X6

A) 35/28 CAL SKIERG
AMRAP WALL BALLS

B) 35 BURPEES
AMRAP CAL ROW

CROSSFIT

---

STRENGTH
4 Sets
5 Back Squats
8/8 Gorilla Rows
*Rest 2 min

METCON
4 x 2 min on x 1 off
A)
300m Row
Max KB Goblet Squat 32/24kg

B)
10 Shuttle Run
Max. Plate G2H 20/15kg

*Alterna entre intervalos

---

TUESDAY

STRENGTH
Every 90 sec x 8
1 Power Snatch + 2 Hang Power Snatch
*Start at 60% and finish around 80/85%.

METCON
AMRAP 15 min
3 Hang Power Snatch 60/40kg
6 Handstand Push Ups o 9 Hands Off Push Ups
12 Sit Ups
24 Double Unders

---

WEDNESDAY

STRENGTH
12 min EMOM
Min 1: 5 Weighted Chin Ups
Min 2: 10 Floor Press
Min 3: Rest

METCON
4 Rounds For Time
20 Chest to Bar Pull-Ups
20 Box Jump Over
*Time Cap: 12 min

---

THURSDAY

STRENGTH
In 8 min find heavy Complex:
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

METCON
AMRAP 12 min
Ladder of 2
Burpee over Bar
Hang C&J 40/25kg

---

FRIDAY

STRENGTH
Sumo Deadlift
4 x 6
*70-80%
*Rest 2 min

METCON
For Time
80 DB Deadlifts (2×22.5/15kg)
80 Wall Balls
*Time Cap: 14 min

---

SATURDAY

METCON
AMRAP 35 min – T2
1000m Row
30 Synchro DB Snatch
20 Synchro Burpee Over Dumbbell
10 Bar Muscle Ups

---

GPP

---

MONDAY

STRENGTH
4 Sets
12-12-10-10 Double DB Front Squat
10-15 Ring Row
*Rest 90 sec

METCON
AMRAP 16 min – T2
30/24 Cal Ski
30 Wall Ball

---

TUESDAY

STRENGTH
5 Sets
10 Seated DB Strict Press
12 Med Ball Hamstring Curl
*Rest 90 sec

METCON
5 Rounds For Time
20 Alt. DB Hang Snatch
15 Sit Ups
10 Burpees
*Time Cap: 16 min

---

WEDNESDAY

STRENGTH
Trap Bar Deadlift
4 x 5
*Rest 2 min

METCON
EMOM 20 min
1 – 12/10 Cal Ski
2 – 8-12 Dball Clean
3 – 8 Shuttle Run
4 – Rest

---

THURSDAY

STRENGTH
4 Sets
6-10 Strict Pull Ups
12 Floor Press
*Rest 2 min

METCON
AMRAP 16 min
20 DU/40 SU
16 KB Gorilla Row
12 Hands Off Push Ups

---

FRIDAY

STRENGTH
3 Sets
10 KB Deficit Reverse Lunge
30 sec Jumping Lunges

3 Sets
10-12 Curl + Arnold Press
15 Banded Triceps Extension

METCON
EMOM 16 min
1 – Cal Ski
2 – Slam Ball
3 – Down Up
4 – Dball Hug Reverse Lunge

---

METCON CLUB

---

MONDAY

METCON
Every 2 min x 6
30 sec Dball Hug Hold
15/12 Cal Row

Rest 2 min

Every 2 min x 6
10-15 Push Ups
15/12 Cal Ski

Rest 2 min

Every 2 min x 6
15-20 Jump Squat
15/12 Cal Bike

---

TUESDAY

METCON
AMRAP 16 min
300m Run
20 Reverse Lunge
10 Slam Ball

Rest 2 min

AMRAP 16 min
300m Ski
20 Wall Balls
10 V-Ups

---

WEDNESDAY

STRENGTH
EMOM 12 min
1 – 10-15 Ring Row
2 – 10 Glute Bridge Floor Press
3 – Rest

METCON
EMOM 24 min
1 – 12/10 Cal Ski
2 – 15 KB Sumo Deadlift High Pull
3 – 12/10 Cal Bike
4 – 12 DB Step Up

---

THURSDAY

METCON
AMRAP 35 min – T2

Atleta A)
Max Cal Row

Atleta B)
2 Rounds
4 Dball Clean
8 Push Ups
12 Sit Ups

---

FRIDAY

STRENGTH
EMOM 10 min
1 – 20m Farmer Carry
2 – 12 KB Goblet Squat

METCON
AMRAP 12 min
300m Ski
15 Box Jump
10 American Swing

Rest 2 min

AMRAP 12 min
300m Row
15 DB Deadlift
10 DB Front Rack Lunge

---

SATURDAY

METCON
AMRAP 40 min – T2
60 Wall Balls
50 Cal Row
40 Plate G2H
30 Burpees

CROSSFIT

---

MONDAY

STRENGTH
Deadlift 5 x 1.1.1
*minimo 2 min rest

METCON
15 min Emom
Min 1: 8/12 Deadlift t&g
Min 2: 15/20 UB Wall Balls
Min 3: 40 sec Max Effort erg*

---

TUESDAY

STRENGTH
15 minute EMOM
Min 1: 2-6 UB Bar Muscle Up
Min 2: Max UB Double Unders
Min 3: rest

METCON
For Time – T2
3 Rounds
10 Wall Walk / open scaling
40 Chest to Bar / pull ups
60 Box Jump Over 50/60 cm

---

WEDNESDAY

STRENGTH
10 min EMOM
2 UB Power Clean 80-85%

METCON
16 min Amrap – 40 sec On 20 sec Off
Min 2: Hang Power Clean
Min 3: Reverse Lunges
Min 4: Hollow Hold / Tuck Hollow Hold

---

THURSDAY

STRENGTH
Back Squat 5 x 1.1.1

METCON
For Time
18-15-12-9
Thruster 45/30
Toes to Bar
Burpees Over the Bar

---

FRIDAY

STRENGTH
Every 2 min x 6
1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

METCON
For Time
1 – 10 Power Snatch 50/35
20 – 2 V-Ups
*15 min cap time

---

SATURDAY

STRENGTH
5 sets
5 Bench/Floor Press
10 Romanian Deadlift
*rest 2 min

METCON
For Time – T2
1000 mt Run o Erg
5 Rounds
5 Burpees Chest to Bar / chest to bar
10 Sit Up
15 Air Squat
1000 mt Run o Erg

---

GPP

---

MONDAY

STRENGTH
3-4 Rounds for Quality
6 Trap Bar Deadlift, 30×1
Max Straight Bar Push Ups
*rest 2 min

METCON
15 min Emom
Min 1: Amrap Erg
Min 3: Amrap Air Squat
Min 4: Amrap Dumbbell Push Press 15/10 kg

---

TUESDAY

STRENGTH
15 min Volume Accumulation
3-6 Strict Pull Ups
8-10 Dumbbell Upright Row
12 Front Rack Reverse Lunges 6/6

METCON
5 Rounds For Time – T 2
15 Burpees
30 Cal Row
*15 min Cap Time

---

WEDNESDAY

STRENGTH
4 sets
8 Dumbbell Incline Bench Press
8 Med-Ball Hamstring Curl
Max Med Ball Toe Touches

METCON
10 min Amrap Relay Style
15 Wall Ball
10 Sit Up
+
100 Cals For Time 10 each

---

THURSDAY

STRENGTH
4 Sets
12 Kb Gorilla Row
12/12 Db Single Arm Arnold Press

METCON
Every 90 sec alternating x 5
A. 20/18/15 cals erg
B. Amrap*
3 Broad Jump Back Pedal
6 Hands Off Push Ups

---

FRIDAY

STRENGTH
3 sets
12 Chest Fly
12 Triceps Kick Back

3 sets
12 Goblet Heels Elevated Narrow Squat
12 Banded Glute Kick

METCON
50 – 40 – 30
Cal Ski
American Swing
time cap:15min

---

METCON CLUB

---

MONDAY

METCON
DETOX MONDAY

15 min Amrap
. 15-10 calorías erg
. 10 Burpees NPU into Squat
. 15-10 calorías erg
. 10 Plank Twist
. 15 KB Deadlift Jump

into

15 min Amrap
. 15-10 calorías erg
. 10 Deck Squat
. 15-10 calorías erg
. 10 Plank Knee to Opposite Elbow*
. 15 Russian Swing
*pausa en plank, cada rep

rest (minimum)

100 Curl + Reverse Lunges
100 Flutter Kicks
*repartir a gusto, ejemplo: 10 x 10 each o 5 x 20 o 2 x 50 etc

---

TUESDAY

METCON
IWT + SWEAT

Every 2 min alternando A/B x 4 (16 min)
A. 10 Dumbbell Row x side Amrap Bike for mt
B. 10 1 Arm Foward/Back Lunges x side
Amrap Row/Ski for mt

rest 3 min
14 min Amrap
10 Calorías
10 Bicycle Crunch, cada crunch es una rep
10 Slam Ball 10/6
**añade 2 reps ogni Round

---

WEDNESDAY

STRENGTH
12 min Emom
Min1: 10 Bells Deadlift + Farmer Hold
Min2: 10 Plate Hug Step Up 50cm
Min3: erg at 6 R.P.E.

METCON
Hyrox Conditioning
For Time
1000 mt Erg
30 Broad Jump, 100 cm

rest 1 min

1000 mt Erg
40 Hands Off Push Ups

rest 1 min

1000 mt Erg
50 Wall Ball

---

THURSDAY

METCON
SWEAT

For Time
4 Rounds
21 cals
15 Dumbell Muscle Clean
9 Burpees

. into

4 Rounds
18 cals
12 No Push Ups Renegade Row*
9 DB Burpees no Push Ups
*cada row es una rep
**20 min cap time

---

FRIDAY

METCON
HIIT
6 min – 20 sec On 10 sec Off
. 1 min Erg
. 1 min Burpees No Push Ups Tuck Jump

Upper Body Burner
6 min – 20 sec On 10 sec Off
. 1 min Plate G2O
. 1 min Tall Plank Shoulder Tap
. 1 min Curl into Puhs Press (light weight)*
*si no tienes mancuernas para todos haz con una agarrada por los laterales

HIIT
6 min – 20 sec On 10 sec Off
. 1 min erg
. 1 min Sprinter Mountain Climbers
*rest 1 min between

Lower Body Burner
6 min – 20 sec On 10 sec Off
. 1 min Kneeling to Standing
. 1 min Jumping Lunges
. 1 min Frog Pump

Cash Out
10 min erg 2:30 min on 5 RPE 30 sec Off

---

SATURDAY

METCON
For Time – T2
2RFT
100 Wall Balls
200 Cal Row/Ski
100 Burpees