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

MONDAY

STRENGTH
4 sets
5 Turkish Sit Up each side
10 Medball Pike Up
30 MedBall Russian Twist

4 sets
8/6 2 KB o Barbell Sumo DL
Max Seated Dumbbell Leg Extension

METCON
12-14 min Volume Accumulation
30m D-Ball Carry
Max Dumbbell Bench Press, weight by feel, minimum 8 reps
Max V-Ups

—

TUESDAY

STRENGTH
4 x 3 Scarecrow Clean
4 x 3 Tall Squat Clean
Build 3 Heavy Reps of Hang Power Clean, min cap time

METCON
6 Rounds for Time
8 T2B
10 Hang Power Clean 60/40 kg
14/12 cals Row
*13 min cap time

—

WEDNESDAY

STRENGTH
Strict o Butterfly Pull Ups Progression

METCON ?
15 min Emom
Min 1: 15-18 Calorie Bike
Min 2: 12 Alt Dumbbell Snatch
Min 3: 3-9 Burpees Chest to Bar

2 min rest

For Time
18-15-9-3
Dumbbell Thruster
Burpees over Dumbbell

performance: Burpees Bar Muscle Up / Toes to Bar

—

THURSDAY

STRENGTH
5 x 3 Tall Snatch + 3 Snatch Balance*
*pausa at bottom position, moderate weight

Power Snatch into Overhead Squat
5 4 3 2 1
*pausa in deep catch, drop every rep

METCON
HOT IN HERRE
13 min Amrap
35 Double Unders
12 Wallball (9/6)
9 Hang Power Snatch (40/30)
*time cap 12 min

—

FRIDAY

STRENGTH
Test Day Strict HSPU + Strength Protocol

SUMMER HIIT
MORENITA
14 minute AMRAP
4 Handstand Push-up
8 Kettlebell Swings (32/24)
16 Air Squat

—

SATURDAY

STRENGTH
4 sets:
10 Goblet Tall Kneeling to Standing
10 Pike Shoulder Taps
10 SA DB RKBS/side

METCON
For Time
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed

---

GPP

—

MONDAY

STRENGTH
Tabata 1
A. Hollow Hold
B. Front Leaning Rest

Tabata 2
A Flutter Kick
B Lateral Slam Ball

METCON
20 min Emom
Min 1: 10-12 Deadlift*
Min 2: 10-12 V-Ups
Min 3: 10-12 No Push Ups Renegade Row
Min 4: Shuttle Run o Erg
Min 5: rest
*D-Ball / 2 Kettlebbell

TUESDAY

STRENGTH
4 sets
4/6 Weighted o Strict Pull Ups
10/12 Bent Over Lateral Raise
+
100 curl, every break perform 10 V-Ups

METCON
20/15 minute Amrap
200 mt run o erg
12 Devil Hang Clean and Press 22,5-15 kg
21 Reverse Lunges

—

WEDNESDAY

STRENGTH
4-5 sets
8-10 Dumbell Bench or Floor Press
20 Goblet Narrow Squat Heel Elevated
+
3 x Max Banded Triceps Extension

METCON
For Time
21-18 – 15 – 12 – 9 – 6 – 3
American Swing
Box Jump Step Down
*cap time 12 min

—

THURSDAY

STRENGTH
4 sets
6-8 Dual KB Front Rack Bulgarian Squat, 30×1

METCON
2 Rounds for Time – T2
1000 mt Row
100 Air Squat
50 D-Ball Clean 50-40 kg
*25 min cap time

FRIDAY

STRENGTH
3 set
6 SLRDL
10 Single Leg Glute Bridge Leg Crossed
30 sec Side Plank

3 sets
8-12 Single Dumbbell Z-Press
10-12 Lateral Raise

METCON
8 min – 40 sec On 20 sec Off
A. Burpees Over The Dumbbell
B. Squat Jump

8 min – 40 sec On 20 sec Off
A. Sprinter mountain Climbers
B. Tall Kneeling Slam Ball

2 min rest between

MONDAY

STRENGTH
5 x 3 Box Squat
3 x 6/12 Nordic Curl
*build to a heavy set of three for the day

METCON
TE MUDASTE
9 min Amrap
12 Dumbbell Front Squat 22.5/15
4 Wall Climb*
*Open Standards

Cool Down
9 min Zone 2: run or erg

—

TUESDAY

WEIGHTLIFTING
5-4-3-2-1
Hang Snatch

METCON
Amrap in 15 min T-2
50 snatch 35-25 kg
100 DU
40 snatch 50-35 kg
80 DU
30 Snatch 60-40 kg
60 DU
Max Snatches 70-55 kg

—

WEDNESDAY

STRENGTH
Strict Pull Ups Retest + Protocol day 6

METCON
For Time
80 Kettlebell Swings 24/16 kg
80 Pull Ups
80 cals
80 Hands Off Push Ups
80 K2E
80 Down & Up
Split in how many sets and reps you need
*cap time 30 min
**elite T2B

—

THURSDAY

BODYBUILDING
Buns
4 sets
10 Toes Elevated Romanian Deadlift, 30×1 tempo
10 Single Leg Glute Bridge

Guns
4 sets
12-15 Empty BB Curl
10-15 DB Skull Crusher

METCON
For Time (T-2)
200 Calorie ERG
*other partner works through
0-100 D-Ball Over the Wall
100-200 BPNPU Box Jump Over

—

FRIDAY

STRENGTH
Every 3 min x 5
1 Power Clean
1 Hang Power Clean
1 Hang Cluster

METCON
10 Rounds for Time
12 Wall Ball
3 Clean and Jerk 70-55 kg

—

SATURDAY

STRENGTH
¡¡¡Surprise!!!

METCON
3 Rounds – T2
30-25-20 Floor Press
500m Run together
1000 mt Row
*25 min cap time

---

GPP

—

MONDAY

STRENGTH
3/4 Rounds For Quality
6 Bulgarian Squat x side, 30×1 tempo
Max Diamond Push Ups
40 sec Loaded Wall Sit
Rest 90 sec Between Rounds

METCON
15 min Amrap
6 Dumbbell Push Press each side 22,5/15
12 Cals
18 Air Squat

TUESDAY

STRENGTH
4 sets for Quality
5 Strict Pull Ups
10 V-Ups o 30 sec Hollow Hold
10 Kb Side Bend x side

PUMP
3 sets
Max Tall Kneeling KB Hornet Grip Curl
20 alt Opposite Toes Touches Crunch

METCON
4 Rounds 4 min On 1 min Off
8 Burpees Over the Line
12 American Swing 24-16 kg
16 Reverse Lunges alt

—

WEDNESDAY

STRENGTH
4 sets
6 StaggeredTrap Bar Deadlift x side
5-10 Bridge Walk Out
*rest 90 sec

Pump
3/4 x 15 Banded Lat Pull Down, 3 sec pausa at bottom

METCON
12 min Emom
Min 1: 5-7 D-Ball Over the Shoulder
Min 2: 10-15 Box Jump Over

—

THURSDAY

STRENGTH
4 sets
8-12 Chest Fly
8-10 Tall Plank Db Drag
+
4 sets
10-15 Standing French Press

METCON
For Time T2
1000 mt Row o 2000 mt Bike Erg
60 – 50 – 40 – 30 – 20
Sit Up
Slam Ball
1000 mt Row o 2000 mt Bike Erg

FRIDAY

STRENGTH
3 sets
8 3 Point Db Bent Over Row each side
8 Single Leg Reverse Lunges each
10 Alternating Leg V Ups / Tuck Ups (5/5)

METCON
In 12 minutes ladder of 2
Alternating Dumbbell Power Snatch
Kick Throw
Jumping Lunges

MONDAY

STRENGTH
Every 90 sec x 6-8 sets
1 Segmented Power Clean + 1 Hang P Clean
+
Every 90 sec’ x 4-6 sets
2 Power Clean from low hang

SUMMER HIIT
Old Town Road (2022)
3 Rounds For Time
40 Air Squat
2 Rounds
12 Deadlift 70/50
9 Hang Power Clean 70/50

—

TUESDAY

STRENGTH
5 Sets
6-8 Strict Grip Bench Press
10-12 Pull Over

METCON
For Quality
21-18-15-12-9-6-3
Ring Row Chest to Bar Feet Elevated
Dumbbell STO
Cals bike o rw

—

WEDNESDAY

STRENGTH
Every 2 min x 8
1.1 x 3 Position Pause Power Snatch*
*high hang, hang, floor (climbing)

METCON
SI TU ME MIRAS
13 min Amrap
15 Power Snatch (42/30)
12 T2B
9 Burpees

—

THURSDAY

STRENGTH
4 sets
4-6 Turkish Get Up
5-10 Med Ball Pike up

METCON
For Time – T2
88-66-44
Cals machine
American Swing
Sit Up

—

FRIDAY

STRENGTH
Strict Pull Ups Protocol Day 4
*pasa desde 40 a 50%
+
Kipping/Butterfly Chest to Bar Practicing

METCON
12 min Amrap
4 Wall Walks
8 Chest to Bar
12 mt Bear Hag Walking Lunges

—

SATURDAY

WARM UP
¡ Elección del Coach !

METCON
For Time – T2

2 ROUNDS
25 T2b
20 Synchro Burpees over Bar
15 Squat Clean 60/45

Rest 2 min

2 ROUNDS
20 Pull Ups
15 Synchro Burpees over Bar
10 Squat Clean 80/60

Rest 2 min

2 ROUNDS
15 C2b
10 Synchro Burpees over Bar
5 Squat Clean 100/70

*Performance gymnastics synchro

Tc: 25min

---

GPP

—

MONDAY

STRENGTH
12 – 10 – 8 -8
Seated Dual KB Z Press
Split Squat Pulse, reps x side

*minimum 90 sec rest

Pump
8-10 DB Upright Right Row
15 Banded Pull Apart

METCON
Old Town Road T-2
In 17 min
120 cals
Amrap IGYG
15 Air Squat
9 Dumbbell Push Press
6 Beast Loaded Push Ups

TUESDAY

STRENGTH
Every 3 minutes x 5
8-8-6-6 Landmine Squat 30×1
Max Close Grip Dumbbell Push Ups

Pump
8-12 Leg Extension, 30×2 tempo

METCON
5 Rounds for Time
16 calorías Erg
12 Goblet Thruster 24/16 kg
4 D-Ball Clean 50/30 kg

—

WEDNESDAY

STRENGTH
4 sets
10 Toes Elevated RDL, 30×1 tempo AHAP
10 V-Ups o 30 sec Hollow
+
3 x 12 Bent Over Lateral Raise

METCON
15 min 45 sec On 15 sec Off
Min 1 Erg
Min 2 Devil Slam Ball
Min 3 Dumbbell Clean and Press

—

THURSDAY

STRENGTH
4 x 4/6 Strict Chin Ups
3 x 10-12 Bent Over Row x side
2 x max Curl

METCON
20 min Amrap
8 Renegade Row o Ring Row
12 Burpees no Push Ups into Reverse Lunges
16 cals erg

FRIDAY

STRENGTH
4 sets
10 Seated Curl
15 Heels elevated Narrow Db Squat*, 30×1
20 side Crunch (old school side crunches)
90 sec rest between

METCON
4 Rounds
40 Double Unders
30 Russian Twist
10 Kick Throw x side
5 Burpees Broad Jump into Back Pedal

MONDAY

STRENGTH
4 sets
6 Back Squat
12 Stiff Leg Romanian DL*
*after last 2 sets

METCON
In 17 min T-2
1 mile Run for time (together)
1 min rest
In the remaining time
Amrap
12 Syncro Dumbell Snatch, alt
15 Syncro Dumbbell Goblet Squat
30 Double Unders each relay style

—

TUESDAY

STRENGTH
3 x 6 Scarecrow Clean
3 x 6 Drop Jerk
G2O Cycling practice

METCON
3 x 4 min Amrap, 1 min rest between
7 Clean and Jerk, any style
9 Burpees over the Bar

min 0-4 60-40 kg
min 5-9 70-50 kg
min 10-14 80-55

Cash Out
7/10 min
45 sec bike easy pace
45 sec stretch

—

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Protocol Day 3

METCON
Summer Hiit: Ferrari
15 Rounds for Time
2 Bar Muscle Up
6 Box Jump Over
12 American Swing
*20 min cap time

—

THURSDAY

STRENGTH
Every 4 min x 4
5 Tuck Lever Raise (30X1)
20 m Crossbody Carry
10-15 Sit Up Throw

METCON
Every 7 min x 3
15 Synchro T2B
30 Partner Wall Ball
60 cals

Finisher:
Tabata plate Z Press

—

FRIDAY

STRENGTH
Every 90 sec x 5-6
2 Deficit Muscle Snatch1 Deficit Power Snatch

Every 90 sec x 5
4 Snatch Deadlift from Deficit

METCON
20 min Emom
Min 1: 5 Power Snatch 50-35 kg
Min 2: 10 Push Ups
Min 3: 15 V-Ups

—

SATURDAY

STRENGTH
3 Sets
10/10 RNT Split Squat
10/10 Palloff Press
+
3 Sets
12 Goblet Cyclist Squat
12 Weighted Deadbug

METCON
For Time: (T-2)
50 – 40 – 30 -20 – 10
Thruster 40-25 kg
cals row
*15 min cap time

---

GPP

—

MONDAY

STRENGTH
5 x 5 Trap Bar Deadlift
+
3 sets
10 Reverse Hyperextension
10 Single Leg Glute Bridge (leg crossed)

METCON
12 min Amrap
9 Devil Slam Ball
12 Weighted Reverse Lunges
15 cals

TUESDAY

STRENGTH
4 sets
10 3 Point Row each side Db/Kb
10-15 Diamond Push Ups
10 Side Plank Down Up x side

Pump
3 x 12 Bent Over Lateral Raise 20 Tall Plank Shoulder Tap

METCON
For Time
18 – 15 – 9 – 15 – 18
Single Arm Hang Clean and Jerk alt 22.5-15 kg
Box Jump Step Down

—

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Progression

METCON
Summer Hit:: Industry Baby
15 Rounds For Time:*
2 D-Ball Over the Shoulder
5 Burpees
*E2MOM: 15 Air Squat
**25 min cap time

—

THURSDAY

STRENGTH
3 Rounds for Quality
12 Bulgarian Squat
30 sec Wall Sid Abduction

Pump
3 x Max DB o MB Leg Extension

METCON
16-20 min min 45 sec On 15 sec Off
A. Shuttle Run o Mountain Climbers
B. Erg
C. No Pushup Burpees into Reverse Lunges
D. Erg

FRIDAY

PUMP
4 sets
10-12 Seated Curl
15 Toes Elevated RDL
*90 sec rest between
+
4 sets
10 Seated French Press
10 Goblet Narrow Squat Pulse

METCON
5 Rounds
45-30 Double Unders
15 Dumbbell Push Press
9 Deck Squat
*15 min cap time

MONDAY

STRENGTH
Every 90 sec x 4
2 Hang Muscle Snatch + Drop to Power

8 min Emom
4 Low Hang Muscle Snatch

METCON
Summer Hit Macarena
For Time
15 Power Snatch 60/40 kg
100 DU
20 Burpee Over the Bar
10 Hang Squat Snatch 60/40 kg
*9 min cap time

—

TUESDAY

STRENGTH
Strength Protocol Day 2
+
Kipping or Butterfly Technique

METCON
9 min Amrap
6 Chest to Bar
9 HO Push Ups
12 Single Arm KB Clean and Jerk 6/6

rest 2 min

9 min Amrap
9 Pull Ups
12 Push Ups
15 American Swing

—

WEDNESDAY

STRENGTH
3 x 5-8 Rack delivery drill
3 x 5 Tall Muscle Clean
4 x 5 Segmented Clean Deadlift

METCON
18 min Emom
Min 1: 7 Deadlift 5 Hang Clean 3 Front Squat
Min 2: Amrap cals
Min 3: rest
*score 1 total weight score 2 total cals

—

THURSDAY

STRENGTH
Core
8 min Emom
Min 1: GHD Sit Up o Dragon Flag
Min 2: rest

8 min Emom
Min 1: Heavy Object Carry
Min 2: rest

METCON
Conditioning
18 min Amrap T-2
30 Reverse D-Ball Hug Lunges
40 T2B
50 cals

—

FRIDAY

STRENGTH
4 sets
8 Incline Bench Dumbbell Row
10/12 Kb Standing Pull Over
*rest 90 sec

METCON
Summer Hit:: What Is Love
3-6-9-6-3 Wall Climb
15 Box Jump Over
+
Pump
3 x max Banded Curl
3 x max Hollow Body Hold

—

SATURDAY

STRENGTH
3/4 Sets
8-12 Box Dips
6-8 KB See-Saw Bent Over Row/side
12-15 Seated Lat Pulldown
+
3 x max Plate o DB Hammer Hold
3 x max Hollow Body Hold

METCON
5 sets
21/18 Calorie Bike/Row
15 American Swing / Slam Ball
12 V-Ups / Sit Up
9 Burpees Over the Kettlbell / Ball
2 minute Rest

---

GPP

—

MONDAY

STRENGTH
Strict Pull Ups Progression
+
3 sets
Max Standing Dumbbell Curl*
Max Dumbbell Upright Row
30 sec Side Plank each

METCON
T-2
AMRAP 20
800 meter Row
80 Double Unders
20 Renegade Row
*change every 200m»

TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
+
Pump
3/4 sets
12 Dumbell Hamstring Leg Curl
10 Lying Glute Kick each

METCON
4:30 min On 30 sec Off x 3
30 Air Squat
20 Slam Ball
15 Burpees no Push Ups
Amrap cals @machine, any!

—

WEDNESDAY

STRENGTH
4 x 8 Bench Press
+
Pump
3/4 sets
12 Seated French Press
15 Banded Crunch

METCON
For Quality
20-15-10-5
Push Ups
D-Ball Deadlift
Sit Up
*time cap14 min

—

THURSDAY

CORE STRENGTH
12 min alt with partner
10 Landmine Half Kneeling Rotation (5/5)
10 Med Ball Lateral Throw x side
5 Med Ball Pike Up

METCON
20 min Amrap 90-sec Work 30-sec Rest
10 Dumbbell Push Press 22.5/15 kg
10 Box Jump Step Down
10 Burpees no Push Ups
*pick up where you finished the last round

FRIDAY

STRENGTH
4-5 sets
10 Single Arm KB Z-Press per side
20 Frog Pump
+
3 set
10 Partner Reverse Sit Up
10 Feet Elevated Shoulder Tap

METCON
For Time T-2
300 Plate G2O – 20/15 kg*
into
150 Cal erg