CROSSFIT

---

MONDAY

SKILL
Kipping Handstand Push Ups Review 12-15 min

METCON
For Time – T2
100 Kipping Handstand Push Ups
200 Double Unders
3000 mt Row
*22 min cap time

---

TUESDAY

STRENGTH
Back Squat
3 x 2.2.2

METCON
15 min EMOM
Min 1: 15 Cal bike
Min 2: 10 Front Squat – 6/7 RPE
Min 3: 2-6 UB Bar Muscle Ups

---

WEDNESDAY

STRENGTH
3-4 sets
6-8 Dumbbell SLRD
30 sec Side Plank each

METCON
In 12 min
40 mt Single Dumbbell OH Lunges*
Amrap
8 toes-to-bars
10 dumbbell hang clean and jerks 22,5/15 kg
14-cal. row
*cambio a 20 mt

---

THURSDAY

Skill
Every 2 min x 3-4
1-3 Turkish Get Up each side

METCON
24 min Amrap 35 sec On 25 sec Off
Min 1: NPUBP Pull Ups
Min 2: Shuttle Run o Erg (any)
Min 3: Box Jump Over

---

FRIDAY

STRENGTH
Push Press
3 x 3.3.3

METCON
18 min Amrap
15 Box Jump Step Downs 50/60 cm
12 Shoulder-to-Overheads 50/35 kg
12 Reverse Lunges

---

SATURDAY

STRENGTH
5 Rounds for Quality
5 Bench Press AHAP
40 Bear Hag D-Ball Carry
+
100 Crash Grip Curl and Press

METCON
12 min EMOM
Min 1: 10 Dumbbell Burpees Upright Row
Min 2: Ring Row
Min 3: Machine

---

GPP

---

MONDAY

STRENGTH
5 Sets
8/10 Bench Press
12/15 Dumbbell Romanian Deadlift 8 RPE
+
3 sets
10-12 Tall Kneeling Kettlebell Pullover

METCON
AMRAP 15 – T2
30 Hands Off Burpees
40 Air Squats
50 calories Erg

---

TUESDAY

STRENGTH
4 sets
8 Deficit Reverse Lunges x side
6/8 3 Point Dumbbell Row* x side

METCON
15 min Emom
Min 1: 15 Cals
Min 2: 15 Slam Ball
Min 3: 15/30 Double Unders

---

WEDNESDAY

STRENGTH
4 set
Amrap – 2 Strict Pull Ups
10 Arrested Superman Raise*
*sollevo el pecho y vuelvo a bajarlo
+
4 sets
10 Frontal + Lateral Raise
10 V-Ups

METCON
5/4 Rounds for Time
250 mt Row
15 Sit Up
10 Dumbbell Snatch alt 22,5/15 kg
*17 min cap time

---

THURSDAY

STRENGTH
4 sets
8 Dual Kb Squat AHAP, 30×1
10 MedBall Hamstring Curl
+
Core Killer 4/8 min max

METCON
5 Rounds – T2, relay style
21 Wall Ball
15 American Swing
9 Down Up

---

FRIDAY

STRENGTH
4 sets
10-12 Upright Row
10-12 Curl and Press 8RPE

4 sets
10 Single Leg Hip Thrust* each 8RPE
15-20 Crunch to Toes 8RPE

METCON
Every 90 seg x 12
1- 300/200m Ski Erg
2- 15-20 Push Ups
3- 20m Dball Walking Lunge

---

METCON CLUB

---

MONDAY

METCON
30 min AMRAP
500 mt erg*
3 Rounds
15 Air Squat or Goblet Squat
10 Lateral Slam Ball
5 Dumbbell Push Press each side
*pueden cambiar cada 3 rondas o comrparti una bike/row

---

TUESDAY

METCON
Cada 2 minutos alternado A y B x 4

A
In 2 minutos
10 Push Ups Renegade Row
10 Burpees No Push Ups Upright Row
10 Reverse Lunges + Curl
B
In 2 minutos
500 mt Row/Ski o 1000 mt Bike For Time

rest 3 min

20 min AMRAP T-2
18 D-Ball o Medball Deadlift
12 Prisoner Reverse Lunges
9 Push Ups to Chindpse*
1 Push Up, desde plank a childpose and back

---

WEDNESDAY

STRENGTH
4/5 sets
4/6 Rope Row x lado
40 mt farmer carry AHAP
*rest 2 min between

METCON
3 RFT (Cap 21 ?)
1km Run / Row / Ski o 2000 mt Bike*
20 Burpee + WB
(burpee pecho en medball + wallball a target)
*hace mucho frio para la gente salir sudada

---

THURSDAY

METCON
12′ EMOM
Odd: row for cals
Even: 10 Burpee no pushup Devil Clean // 20 Plate Russian Twist

12′ EMOM
Odd: ski for cals
Even: 20 Back Lunges // 20 Plate Row

12′ EMOM
Odd: bike for cals
Even: 20 Hand Off Push Ups // 20 Plate G2O

2′ rest between EMOM’S

---

FRIDAY

METCON
15 min AMRAP
250 mt Erg
10 Vups
10 Alternating Tuck Ups
10 Mountain CLimbers to Opposite Elbow

3 min rest

15 min AMRAP
250 mt Erg
10 KB Curl + Reverse Lunges + Halo*
5 Push Ups + Tall Plank Shoulder Tap**

3 min rest

15 min AMRAP
250 mt Erg
10 Squat Slam Ball Hug + Slam Ball
10 Sumo Slam Ball Deadlift* Jump
*no hace falta abrir demasiado, la pelota toca terra

---

SATURDAY

METCON
For Time – T2
1000m Ski
50 Kb Goblet Squat 32/24
50 Burpee Box Jump Over
1000m Row
50 American Swing
50 Burpees
2000m Bike
50 Push Ups
50 V-Ups
Tc: 35min

---

CROSSFIT

---

MONDAY

STRENGTH
Deadlift
4 x 2.2.2

METCON
8 min Amrap
3 Wall Walks
6 Deadlift 100/70
30 Double Unders

---

TUESDAY

METCON
A
0-10
Find 2 Heavy reps of Hang Power Clean
10 min Cap time
B
20-30
Amrap 20 min
8 Toes to Bar / Knee to Chest
10 Hang Power Clean 60/40 50/35 40/25 kg
14 cal Row

---

WEDNESDAY

STRENGTH
Bar Muscle Up Review

METCON
For Time -T2
200 calorias
Every change performe
3 Bar Muscle Up
15 Wall Ball
*cap time 15 min

---

THURSDAY

STRENGTH
Every 2:30 min x 5
Max Strict Pull Ups (6 reps minimum)
Max Push Ups

METCON
24 min Emom
Min 1: DB Farmer Carry AHAP
Min 2: Walking Lunges
Min 3: D-Ball Over the Wall
Min 4: Rest

---

FRIDAY

STRENGTH
Every 2:30
5 – 3 – 2 – 1 – 2 – 3 – 5
UB Hang Power Snatch

16 min Tabata
A: Air Squat
B: Power Snatch 35/25 kg
C: V-Ups
D: Power Snatch 35/25 kg
*change exercise every 8 intervals

---

SATURDAY

METCON
00-12 mins
For Time
1000 mt Row/Run o 2000 mt Bike-erg
50 Dumbbell Push Press (15/10/hand)
30 Strict Pull-ups

12-24 mins
For Time
1000 mt Row/Run o 2000 mt Bike-erg
50 Kettlebell Swings (24/16)
30 Strict Handstand Push-ups o Z-Press

---

GPP

---

MONDAY

STRENGTH
4 sets
8 Trap Bar Deadlift, 20×1
6-10 Toes to Kettlebell
+
Tabata
A. Goblet Wall Sit
B. Sprinter Mountain Climbers

METCON
15 min AMRAP
6 Hands Off Burpees
12 American Swing 24/16
18/15 Calorías

---

TUESDAY

STRENGTH
4 sets
6-8 Strict Chin Ups
30 Plate Russian Twist
+
3 x Max Curl
3 x Max time Guns Hold +
*90 sec rest between

METCON
5 Rounds for Time
9 D-Ball Clean 50/40
15 Box Jump
35 DU / 70 SU

---

WEDNESDAY

STRENGTH
3 sets
16 Bulgarian Squat (8/8)
Max Dumbbell Push Ups
+
2 sets
20 Goblet Narrow Squat For Quality
Max Hands Off Push Ups

METCON
20 min EMOM
Min 1: Weighted Forearm Plank / Hollow Hold*
Min 2: Devil Slam Ball
Min 3: Erg for mt
Min 4: Rest

---

THURSDAY

STRENGTH
4 Rounds
12 Bent Over Dumbbell Row
20 Banded Pull Apart

METCON
Every 3 min x 6 alternating A/B
A.
10 Renegade Row + 10 Weighted Step Up
B.
500/400/350 mt Row

---

FRIDAY

STRENGTH
3 sets
12 French Press
12 Upright Row
*1 Kettlebbell

3 sets
12 Reverse Lunges
12 Romanian Deadlift
*2 Dumbbell

METCON
16 min Tabata
A: Air Squat
B: Hands Off Push Ups
C: Assault Bike
D: Hollow Hold

CROSSFIT

---

TUESDAY

STRENGTH
Back Squat
3 x 3.3
*rest 2-3 minutes

METCON
9 minute AMRAP
3 Power Cleans 100/70 Kg
5 Box Jump Over
7 Down Up

---

WEDNESDAY

STRENGTH
Every 3 minutes x 5
6 Bench Press
15 Banded Good Mornings
5-8 Strict T2B

METCON
5 Rounds For Time
12 Box Jump Over
12 C2B

---

THURSDAY

STRENGTH
Every 90 sec x 5
3 High Hang Power Snatch into Squat*
*1 sec pausa in catch

Every 90 sec x 5
3 High Hang Squat Snatch

Every 90/120 sec x 5
1 Power Snatch 2 Hang Squat Snatch

METCON
10 minute AMRAP
15 SDHP 35/25 kg
30/20 Double Unders

---

FRIDAY

STRENGTH
10 minute EMOM
3-5 Strict Handstand Push-up
20-sec Hollow Rocks

METCON
15 minute AMRAP T-2
19 Wallball (9/6)
19 Calorie Row

---

SATURDAY

STRENGTH
4 sets
12 Medball Sit Up Throw
12-20 Alternating Single Leg V-Ups
12-20 Plank Twist

METCON
For Time T-2
30-20-10
Calorie Assault Bike
Kettlebell Swings (24/16)

30-20-10
Box Jump-step down (24/20)
Push-ups

30-20-10
Burpees no Push Ups
Sit-ups
*20 minute cap, no rest between
**partition any style

---

GPP

---

TUESDAY

STRENGTH
4 sets
6-8 Dual Kettlebell Press
10-12 Dual Rack Reverse Lunges (5/5 o 6/6)
+
Shoulders

METCON
20 min AMRAP T-2
10 Hands Off Push Ups
15 American Swing
20 Air Squat

---

WEDNESDAY

STRENGTH
4 sets
6 Trap Bar Deadlift, climbing
10 Banded Lateral Walk o Clamshell
+
Glutes

METCON
3 Rounds 4 min On 1 min Off Amrap
9 Slam Ball
12 Sit Up
12/9 cals after each set

---

THURSDAY

STRENGTH
4 sets
10-12 Incline Dumbbell Bench Press, 20×1
12-15 Triceps Extension
+
Abs

METCON
3 Rounds
21 Burpees
15 D-Ball Clean 50/40 kg
*cap time 12 min

---

FRIDAY

4 sets
4-6 Strict Chin Ups
8-12 Lateral Raise
*90 sec rest between
+
3 sets
Shoulders & Glutes

METCON
12 min Emom
Min 1: 15 Dumbbell Thruster 15/10 kg
Min 2: 15 Cal Erg

CROSSFIT

---

MONDAY

STRENGTH
Deadlift
3 x 3.3.3
*15 sec rest between mini sets, 2-3 between sets

METCON
20 minute AMRAP
100/70 Calorie Row (w/ partner Deadlift hold)
50 Deadlifts (80/55) (w/ partner Handstand Hold)
35 Kipping Handstand Push Ups (w/ partner Active Bar Hang hold)

---

TUESDAY

SKILL
Muscle Up

METCON
8 minute AMRAP
10-1
Chest to Bar / Box Jump Over / Kettlebell Swings 24/16 kg
. Rest 3 minutes
8 minute AMRAP
10-1
Pull Ups / Box Jump / Down Up

---

THURSDAY

STRENGTH
10 min E2MOM
Every 20 sec 2 Squat Clean

METCON
3 Rounds
21 Burpees Bar Facing
15 Hang Power Clean 70/50 Kg
9 S2O 70/50 Kg
*12 min cap Time, Performance sub 9

---

FRIDAY

STRENGTH
Toes to Bar Warm Up
Front Squat Warm Up

METCON
For Time
4-8-12-16-20
Front Squat
Toes to Bar
Rounds 1/2 with 45/25 kg
Rounds 3/4 with 55/35 kg
Rounds 5 with 60/45 kg

---

SATURDAY

STRENGTH
4 sets
12 Medball Sit Up Throw
12-20 Alternating Single Leg V-Ups
12-20 Plank Twist

METCON
Jack XL
30 minutes Amrap T-2
30 Dumbbell Push Press
30 Kettlebell Swings
30 Box Jumps

---

GPP

---

MONDAY

STRENGTH
4/5 sets
12 Dual Romanian Deadlift, 30×1
12/15 Australian Pull Ups o Ring Row

METCON
For Time T-2
100/80 cal
50 Burpees Box Jump Step Down 50 cm
100/80 cal
*cap time 17

---

TUESDAY

STRENGTH
3 sets
6/8 Single Arm Kb Press x side
8 Single Arm Split Squat x side
10/15 Overhead Plate Sit Up*

METCON
20 min Amrap
24 Air Squat
24 Hands Off Push Ups
24 cals
24 Down Up
24 Sit Up

---

THURSDAY

STRENGTH
4 sets
6/8 Strict Pull Ups
12/16 Deficit Reverse Lunges

METCON
16 min 90 sec On 30 sec Off alternating A / B
A: Erg for cals
B: D-Ball Clean for reps
Score: Total reps + cals

---

FRIDAY

STRENGTH
3 sets
10-12 Lateral Raise
10-12 Upright Row

3 sets
10-12 Cossack Squat (goblet)
15-20 Banded/Medball Hamstring Curl

METCON
12 min For Quality
21 Americans Swing 32/24 Kg
15 Burpees no Jump
9 Broad Jump Back Pedal

---

CROSSFIT

---

MONDAY

STRENGTH
Every 90 sec x 6
1 Clean 2 Jerk, climbing

METCON
7 min AMRAP
3 Rounds
10 Clean and Jerk 70/50
10 Burpees Over the Bar
Amrap Squat Clean 90/70

---

TUESDAY

STRENGTH
Back Squat
6 – 4 – 2 + 1 Drop Set* AMRAP
*10% less

METCON
For Time
3 Rounds
5 Thruster 42.5/30 kg
5 Chest to Bar
15 Double Unders

2 Rounds
10 Thruster 42.5/30 kg
10 Chest to Bar
30 Double Unders

1 Round
20 Thruster 42.5/30 kg
20 Chest to Bar
60 Double Unders

---

FRIDAY

SKILL
Handstad Push Ups

METCON
4 Rounds For Time
Row 250 mt
3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 American Swing
*cap time 24 min

---

SATURDAY

STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up

METCON
20 min 40 sec On 20 sec Off

1. Wall Ball
2. Row
3. D-Ball Clean
4. Box Jump
5. Rest

---

SUNDAY

STRENGTH
4 sets
10 DB Incline Press
6-10 Wide Grip Pull ups
*rest 90 sec between sets

4 sets
10 DB Romanian Deadlift
10 Narrow Squat
*rest 90 sec between sets

METCON
For Time
40-30-20
DB Box Step Up
Sit Ups
Cals Erg
*18 min cap time

---

GPP

MONDAY

STRENGTH
4 sets
8 Kettlebbell Shoulder Press
12 DUal KB Reverse Lunges (6/6)
*2 min rest between

METCON
Every 2:30 min x 20 min alternating A / B
A.
25/20 cals Row + 5 Burpees Over the Erg
B.
10 D-Ball Clean alt + 10 Broad Jump Back Pedal

---

TUESDAY

STRENGTH
5 x 5 Trap Bar Deadlift

METCON
2 Rounds For Time
21 – 15 – 9
Wall Ball
Sit Up
1 min rest between

---

FRIDAY

STRENGTH
3 sets
12 Seated Dumbbell Lateral Raise
12 Dumbbell Curl

3 sets
20 Single Leg Hip Thrust 10/10
20 Banded Monster Walk

METCON
For Time T-2
1000 mt Row
50 Box Jump 50/60 cm
750 mt Row
100 Burpees
750 mt Row
50 Box Jump 50/60 cm
1000 mt Row
*27 min cap time

CROSSFIT

---

MONDAY

STRENGTH
Muscle Up Review

METCON
4 RFT – T2
1000m Row/2000m Bike
20 Thruster 40/25
10 BMU/C2B/Pull Ups
20 Push Press 40/25
10 BMU/C2B/Pull Ups
Time cap 35min

---

TUESDAY

STRENGTH
5 sets x 2 Deadlift + 1 Drop Set*
*10% less

METCON
10 min AMRAP – Ladder of 3
Wall Walks
Deadlift 100/70 – 85/55 kg
Ladder of 10
Double Unders

---

WEDNESDAY

SKILL
12 minute EMOM
1 – 12-20 Wall Facing Shoulder Tap
2 – 8-12 Half Toes to Bar
3 – 10 Vups*
*pèrfect form

METCON
3 Rounds 5 min On 1 min Off
3 Devil Press 22.5/15 kg
6 T2B / K2C
9 Box Jump Over

---

THURSDAY

METCON
From 0:00 to 15:00
Every 2:30
5-10 Chest to Bar o Pull Ups
10 Burpees To Target
20 Overhead Squat 20/15 kg

From 15:00 to 22:00
Establish 2 RM of Hang Snatch, any style

---

FRIDAY

STRENGTH
5 x 2 Power Clean + 1 Hang Clean

METCON
For Time
10-1
Power Clean 60/40 kg
30 Double Unders after each set

---

SATURDAY

METCON
45 min AMRAP – T2
45 Cal row
45 medball hug squats o air squat, sync
45 BNPU
45 medball o simple sit ups, sync
45 Cal bike
45 hr push ups sync touch hands
EVERY 9 MIN COMPLETE
20 sync Db Snatch* (100 total)

---

GPP

---

MONDAY

STRENGTH
4 sets
8/10 Dual KB/DB Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip

METCON
15 min AMRAP – T2
30 American Swing
30 Cal Erg
30 Sit Up

---

TUESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets Max Diamond Push Ups Max Toes Touches

METCON
14 min Amrap – Ladder of 3
Box Jump Over
Slam Ball
Loaded Beast Push Ups

---

WEDNESDAY

STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Dumbbell Frontal Raise o 100 Banded Frontal Raise

METCON
12 Rounds For Time
3 D-Ball Clean 50/40 kg
6 Burpees no Push Ups
9 Air Squat
cap time 14 min

---

THURSDAY

STRENGTH
4 sets
8 Arnold Press
10 Partner Reverse Sit Up
+
3 x 10/12 Bent Over Lateral Raise

METCON
2 Rounds
50 Wall Ball
50 Cals
50 Partner Sit Up Med Ball Throw (150/100 cm)
*19 min cap time

---

FRIDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Curl

METCON
Tabata 1
Assault Bike o erg
+
Tabata 2
Shuttle Run
+
Tabata 3
Burpees No Push Ups into reverse lunges

CROSSFIT

---

MONDAY

STRENGTH
Deadlift
5 – 4 – 3 – 3 + 1 Drop Set*
*10% less

METCON
5 Rounds for Time
15/12 Calorie Row
12 Dumbbell Snatch
12 Single Arm OH Walking Lunges
*15 min time cap, Performance sub 12
**switch arm at 6 mt/reps

---

TUESDAY

STRENGTH
Every 90 sec x 8
3 Power Clean and Jerk T&G

METCON
12 min Amrap
20 Hang Power Clean 60/40 kg
40 Sit Up
60 Wall Ball 9/6 kg

---

WEDNESDAY

SKILL
Unlock Your Skill: Muscle Up / Chest to Bar

METCON
20 min Amrap T2
120 cals
90 Box Jump Over
50 Burpees Bar Muscle Up o 60 C2B
Score: total reps

---

THURSDAY

STRENGTH
Min 1-2-3: 1/3 Wall Walks
Min 4-5: rest
Min 6-7: 4/6 Wall Walks
Min 8-9: rest
Min 10: 6/9 Wall Walks

METCON
10 Rounds for Time – T2, relay style
3 HSPU
6 D-Ball Clean
9 Shuttle Run

---

FRIDAY

STRENGTH
Thruster
5 – 4 – 3 + 1 Drop Set*
*10% less

METCON
12 min Amrap 20.2
4 Dumbbell Thrusters 22.5/15 15/10 kg
6 T2B / K2C
24 Double Unders 48 SU

---

SATURDAY

METCON
Partner Workout
2 Rounds For Time
75 Devil Slam Ball
Row 750m*
75 Wallball (20/14)
Row 750m*
75 Dumbbell Hang Clean and Jerk (22/15)
*Partner must hold a plank position whilst the other one is rowing

---

GPP

---

MONDAY

STRENGTH
4 sets
10 Dumbbell Bench Press
12 D-Ball Hug Reverse Lunges AHAP (6/6)
3 sets
15 Banded Triceps Extension + 15 Frog Pump

METCON
5 Rounds For Time
16/12 Cals erg
4 D-Ball Clean
16 Air Squat
4 D-Ball Clean

---

TUESDAY

STRENGTH
Trap Bar Deadlift 5 x 5
3 sets
10 cross legged glute bridge
12/16 alt V-Ups

METCON
2 Rounds Amrap 8 min On 1 min Off
10 Box Jump Step Over
10 Down Up
10 Plate G2O

---

WEDNESDAY

STRENGTH
4 sets
8 Shoulder Press
10 Narrow Stance Goblet Squat
15 Banded Pull Apart

METCON
9 min Emom
Min 1: Hands Off Push Ups Shoulder Tap (1 x side)
Min 2: Wall Sit / Weighted Wall Sit
Min 3: Erg for cals

9 min Emom
Min 1: Slam Ball
Min 2: Wall Ball
Min 3: Erg for cals

---

THURSDAY

STRENGTH
4 sets
12 Gorilla Row
15 Curl, any style
+
6 min Emom
Min 1: Hollow Hold
Min 2: Max Weighted Toes Touch Crunch

METCON
15 min Amrap,T-2,
20 Push Press
20 cals
20 Burpees No Push Ups

---

FRIDAY

STRENGTH ?
3 sets
12 Dumbbell Lateral Raise
12 Dumbbell Curl and Press

3 sets
20 Single Leg Hip Thrust 10/10
20 Banded Monster Walk

METCON
15 min Amrap T-2
Atleta 1: Erg for mt
Atleta 2: D-Ball Hold
Every change perform 10 Synchro alt V-Ups
Score: total mt

CROSSFIT

---

MONDAY

STRENGTH
12 min EMOM
Min 1-6: 6 Half Toes to Bar
Min 7-12: 1-6 Toes to Bars o K2E

METCON
For Time
80 DB Alt. Hang Clean and Jerk
60 Box Jump Overs
50 Down Ups
40 Walking Lunges
20 Toes to Bar
24 min cap time
Score: Time or Total Reps

---

TUESDAY

STRENGTH
3 x 3 Front Squat + 2 Drop Set AMRAP, 10% less of last set
2 min rest, mínimo!

METCON
5-10-20-10-5
Handstand Push Ups
20-40-80-40-20
Double Unders

---

WEDNESDAY

STRENGTH
Specific Warm Up

METCON
A. 0 to 10 T-2
Max cals on A. Bike/Erg

B. 10 to 20
2 RM Hang Clean
Score: Peso de ambos atletas

C. 20 to 35
AMRAP
9 Burpees Over the Bar
6 Deadlift
3 Hang Power Clean
1 round each

---

THURSDAY

STRENGTH
Every 90 sec x 5
AMRAP – 2 UB Strict C2B / Pull Ups

METCON
20 min EMOM
Min 1: 15 Wall Ball
Min 2: UB Kipping Chest to Bars
Min 3: AMRAP cals Erg
Min 4: Rest
Menos de 8 C2B, escala a Pull Up

---

FRIDAY

STRENGTH
Work on this complex
1 Push Press 1 Jerk 1 Split Jerk
12 min cap time

METCON
10 rounds for Time – T2 (1 Round cada atleta)
9 Dumbbell S2O
15 cals erg
20 min cap time

---

SATURDAY

TEAM WOD SATURDAY
For Time – T2
1200 mt Erg
120 Plate Ground to Overhead
60 Synchro Sit Up
30 Chin Ups (Strict) / spotted / banded
1200 mt Erg (2400 Bike Erg)
120 American Swing
60 Synchro Sit Up
30 D-Ball Clean 50/35 – 40/30 kg
1200 mt Erg (2400 Bike Erg)
Cap time: 40 min

---

SUNDAY

DETOX SUNDAY
Every 9 min x 5
20 cals
30 Down Up
40 Sit Up
50 Air Squat
*team or solo option, team option 25 cals ; )

---

GPP

---

MONDAY

STRENGTH
4 sets
6 Trap Bar Deadlift, 20×1
12 Goblet Narrow Squat, 20×1
+
3 sets
30 sec Hollow Hold
20 Weighted Crunch

METCON
12 min AMRAP, Ladder of 2
4 Slam Ball
4 American Swing
4 V-Ups

---

TUESDAY

STRENGTH
5 sets
AMRAP Strict Pull Ups
10 Single Leg V-ups
Mínimo 8, máximo 12
+
4 x Max Hummer Curl, rest 90 sec

METCON
20 min (40 sec On, 20 sec Off)
Min 1: Erg o Bike
Min 2: Box Jump Step Down
Min 3: Sit Up
Min 4: Hands Off Push Ups

---

WEDNESDAY

STRENGTH
10 min EMOM
Min 1: 10/12 D-Ball Deficit Reverse Lunges (6/6)
Min 2: 5 Strict Press x Side AHAP

METCON
For Time T-2
120 Push Press 20/15
120 Cal Erg
120 Wall Ball
20 min cap time

---

THURSDAY

STRENGTH
4 x 10 Dumbbell Bench Press
4 x 12/15 Seated French Press

METCON
10 rounds for Time – T2 (1 Round cada atleta)
9 Dumbbell Clean 2x 22,5/15
12 Cals

---

FRIDAY

STRENGTH
3 x 12 Seated Lateral Raise + Max Banded Face Pull
3 x 8 Goblet Bulgarian Squat + 10 Single Leg Glute Bridge x side

METCON
12 min (90 sec On, 30 sec Off alternando A/B)
A. Erg
B. Devil Slam Ball

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CROSSFIT

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MONDAY

TEST
50 Kipping Toes to Bar / Kipping Knee to Chest
Cap time 5 min

METCON
For Time – T2
5 Rounds
16 Synchro DB Snatches alt 22,5/15 kg
8 Synchro Burpees over the DB, facing
4 Synchro Bar Muscle Up / C2B / Pull Ups
into 300 Double Unders

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TUESDAY

STRENGTH
Deadlift
3 x 3 + 2 Drop Set (-10%) Amrap

METCON
Every 3 min x 5
9 D-Ball Over the Shoulder
12 V-Ups
12/15 Hands Off Push Ups

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WEDNESDAY

TEST
50 Kipping Chest To Bar / Pull Ups
Cap time 7 min

METCON
20 min Amrap, relay style
2 Wall Walks
8 Box Jump Over
16 cals
Cap time 25 min

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THURSDAY

STRENGTH
3 sets
10/12 Seated Dumbbell Curl
Max Diamond Push
3 Sets
12/15 Single Dumbbell Sumo Squat Pulse
12 Banded Monster Walk

METCON
20 min AMRAP – T2
40 Burpees over the Partner
30 mt Wheelbarrow Carry
80 Devil Slam Ball
30 mt Buddy Carry (caballito)
40 Calorías erg

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FRIDAY

STRENGTH
Every 2 min x 8
1.1.1 Squat Clean

METCON
1-10
Hang Power Clean 60/40
1-10
Front Squat 60/40

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SATURDAY

METCON
20 min Amrap T2
55 Cals Row
55 Power Snatch 35/25 kg / D-Ball Clean
55 Wall Ball
Cap time 30 min

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SUNDAY

DETOX SUNDAY
Every 2 min alternating x 4 Rounds
30/25 Calorías
30 Burpees
40 Wall Ball
40 American Swing

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GPP

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MONDAY

STRENGTH
3 sets
10/8 Seated Shoulder Press AHAP
16 Déficit Split Squat 8/8
Tabata
Loaded Beast Push Ups
Jumping Lunges

METCON
For Time – T2
50 cals
5 Rounds
21 Synchro American Swing 24/16 kg
15 Synchro Burpees Over the Line
50 cals
Cap Time 18 min

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TUESDAY

STRENGTH
4 x 4/6 Trap Bar Deadlift
3 sets
10 Cross-Legged Glute Bridge
12/16 Alt V-Ups

METCON
15 min AMRAP
15 Wall Ball
15/12 Calorías erg
15 Sit Up
15 Hands Off Push Ups

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WEDNESDAY

STRENGTH
4 sets
8 Incline Bench Press
10 Narrow Stance Goblet Squat
3 x 12 Seated French Press

METCON
Every 2 min alternating A/B x 16 min
A. 15/12 cals + 8 BPNP Broad Jump Back Pedal
B. 15 Slam Ball + 8 Down Up into Lunges

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THURSDAY

STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
3 sets
Max Curl
Max Weighted Toes Touch Crunch

METCON
15/19 min EMOM
Min 1: 200 mt Erg
Min 2: 15 Medball Sit Up
Min 3: AMRAP Devil Slam Ball
Min 4: Rest

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FRIDAY

STRENGTH
3 sets
12 Seated Dumbbell Lateral Raise
12 Dumbbell Curl
3 sets
12 Dumbbell Single Leg RDL
20 Frog Pump

METCON
15 min Emom 45 sec On 15 sec Off
Min 1: D-Ball Over the Shoulder
Min 2: Box Jump Step Down
Min 3/4: Cals erg

---

SATURDAY

METCON
20 min Amrap T2
55 Cals Row
55 Power Snatch 35/25 kg / D-Ball Clean
55 Wall Ball
Cap time 30 min

---

SUNDAY

DETOX SUNDAy
Every 2 min alternating x 4 Rounds
30/25 Calorías
30 Burpees
40 Wall Ball
40 American Swing

CROSSFIT

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MONDAY

STRENGTH
Thruster Build 3 Heavy Reps
12 min cap time

METCON
3 Rounds
30 Chest to Bar Pull Ups
15 Thruster 35/25

at 9 min

500 mt Run
15 Bar Muscle Up
10 Thruster 60/40 – 50/35
Cap time 17 min

---

TUESDAY

STRENGTH
EMOM 12 min
Min 1: 40 sec Row Max Effort
Min 2: D-Ball Carry
Min 3: Rest

METCON
For Time – T2
4 Rounds
30 cals
30 Box Jumps
30 American Swing 32/24 kg
Cap time 22 min

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WEDNESDAY

STRENGTH
5 sets x 3 Position Squat Clean

METCON
For Time
55 Hang Clean 85/60
55 T2B
Split as you want
Cap time 16 min, Performance sub 12

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THURSDAY

STRENGTH
4-5 sets
2 Narrow Strict Weighted Chin Ups
4 Strict Weighted Pull Ups
12 Supinated Bent Over Rows
Rest 2 min between sets

METCON
For Time
20-18-16-14-12-10
Wall Ball
40-36-32-28-24-20
Double Unders
12 min cap time, Performance sub 10

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FRIDAY

STRENGTH
12 min EMOM
Min 1: Max Reps HSPU
Min 2: Shuttle Run
Min 3: Rest
Performance: Deficit Kipping Handstand Push Ups

METCON
For Time
35-20-10
DB Snatches, 22.5/15kg
Burpees Box Jump Over
10 min cap time

---

SATURDAY

STRENGTH
4 Rounds for Quality
5 Floor Press o Bench Press
10 Dumbbell Upright Row
15 Banded Triceps Extension

METCON
15 min For Quality
15 cal erg
12 Squat Jump
6 DB Muscle Cleans
3 DB Push Press

---

SATURDAY

METCON
3000 mt Row
100 Deadlift 75/50
50 Burpees over the Bar
Cap Time 30 min

---

DETOX SUNDAY
For Time – T3
10K Erg
P1: Row Meters
P2: Farmer’s Hold (32/24 kg) / Front Rack Hold, alternating every round
P3: Rest
Time Cap 45 min

---

GPP

---

MONDAY

STRENGTH
4 sets
8/10 Dual Kb/Db Sumo Deadlift, 30×1
6/8 3-Point Row x side, 20×0
Máx Curl Crush Grip

METCON
For Time
8 Rounds
15 Air Squats
12 Dumbbell Swings (Heavy)
9 Hands Off Push Ups
17 min cap time

---

TUESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Max Diamond Push Ups
30 Russian Twist

METCON
18 min EMOM
Min 1: 18 Sit Ups
Min 2: 15/12 Cal Bike
Min 3: 10 Single Arm DB Push Press 5/5

---

WEDNESDAY

STRENGTH
4 series
Máx Chin Ups -3 / banded / negative
6/8 Single Leg RDL x side
+
3 x 12/15 Dumbbell Frontal Raise

METCON
10 minute AMRAP
3 Sandbag Clean
15 Wall Ball

---

THURSDAY

STRENGTH
5 sets
8 Arnold Press
10 Partner Reverse Sit Ups
+
3 x 10/12 Bent Over Lateral Raise

METCON
AMRAP 4:30 On / 30 sec Rest x 3
30 Double Unders
15 Burpees
10 Slam Ball

---

FRIDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Curl

METCON
AMRAP 15 – Relay Style
12 Single DB Step Up (6/6)
12 Box Jump Over (6/6)
12 Sandbag Clean (6/6)

---

SATURDAY

METCON
3000 mt Row
100 Deadlift 75/50
50 Burpees over the Bar
Cap Time 30 min

---

DETOX SUNDAY
For Time – T3
10K Erg
P1: Row Meters
P2: Farmer’s Hold (32/24 kg) / Front Rack Hold, alternating every round
P3: Rest
Time Cap 45 min