CROSSFIT

---

MONDAY

STRENGTH
4 sets
6 Back Squat
12 Stiff Legged Romanian DL, 30×1

METCON
0:00-10′
1 mile Run

At 10:00
12 min emom
1 – Machine for cals
2 – Amrap Front Squat WITH EMPTY BAR
3 – Forearm Plank os Heavy Carry
*performance: pistols

---

TUESDAY

STRENGTH
4 x 6 Scarecrow Clean
4 x 6 Drop Jerk
*rest 60-90 sec between
**1-3 sec pause in catch position

METCON
12 min Amrap
7 Clean and Jerk
9 Burpees over the Bar

---

WEDNESDAY

STRENGTH
Strict Pull Ups Strength Protocol Day 3

METCON
Summer Hiit: Ferrari
15 Rounds for Time
2 Bar Muscle Up / 3-4 C2B
6 Box Jump Over
12 American Swing 32-24 kg
*20 min cap time

---

THURSDAY

STRENGTH
4 Rounds for Quality
5 Tuck Lever Raise (30X1)
20m Crossbody Carry
10-15 Sit Up Throw to Partner

METCON
20 min Amrap T-2
15 Synchro T2B
30 Wall Ball
40 cals row

---

FRIDAY

STRENGTH
Every 90 sec x 4
4 Snatch Deadlift from Deficit

Every 90 sec x 5
2 x 1 Snatch DL + 2 Muscle Snatch from Deficit

4 x 1 Hang Muscle Snatch 1 Power Snatch

METCON
10 min Amrap
10 Power Snatch
10 V-Ups
10 Sumo DLHP
10 Reverse Lunges

---

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
KB Clean and Jerk
Burpee over the Partner

---

HYBRID

---

MONDAY

STRENGTH
Barbell Shoulder Press 4 x 6

PUMP
8 min VA
Max Banded Triceps Extension
10 Tall Plank Shoulder Tap

ENDURANCE
20 min Amrap
5 min Max erg RPE 7
5 min Amrap
10 Single Arm Push Press
10 Sit Up
10 Goblet Squat

---

TUESDAY

STRENGTH
Barbell Romanian Deadlift 4 x 8

PUMP
12-10-8 Wide Pull Ups

ENDURANCE
2 Rounds For Time T-2
40 Russian Swing 32/24
40 calorias
40 Devil Slam Ball
40 calorias
_cap time 18 min

---

WEDNESDAY

STRENGTH
Deficit Split Squat 3 x 12

PUMP
10 min Emom
Min 1: 10 Dumbbell Sumo Pulse Squat
Min 2: 30 Russian Slam

ENDURANCE
16 min – 90 sec On 30 sec Off
A. Box Jump Step Over / BPHO into Lunges
B. Row o Bike

---

THURSDAY

STRENGTH
Incline Row 3 x 12

PUMP
3 sets
12 Seated Curl
12 Bent Over Lat Raise

ENDURANCE
20 Rounds For Time T-2
2 D-Ball Clean 50/35
6 Wall Ball
8 cals ski
_cap time 18 min

---

FRIDAY

STRENGTH
4 set
10 Single Leg Deficit Hip Thrust

PUMP
4 sets
5 Hanging Knee Raise x side
10 Partner Sit Up

ENDURANCE
3 Rounds
Min 1: 12/10 Goblet Reverse Lunges
Min 2: 12/10 cals
Min 3: 12/10 Hanging Dumbbell Snatch
Min 4: 12/10 cals
Min 5: 12/10 Alt V-Ups
Min 6: 12/10 cals
Min 7: rest

---

SÁBADO

STRENGTH ENDURANCE
12 mim Emom
Min 1: Australian Pull Ups o Ring Row
Min 2: Hollow Floor Press
Min 3: Goblet Wall Sit

MUSCULAR ENDURANCE
12 min Amrap Team of 3
50 Syncro Air Squat
60 Dumbbell Power Clean

ENDURANCE
12 min Max Distance Erg Team of 3

CROSSFIT

---

MONDAY

STRENGTH
A.
5 min Emom
4 Low Hang Muscle Snatch
B.
Every 90 sec x 4
2 Hang Muscle Snatch + Drop to Power
C.
Every 90 sec x 4
2 Low Hang Power Snatch

METCON
For Time
15 Power Snatch 60/40 Kg
50 Wall Ball
20 Burpees
10 Hang Snatch 60/40 kg
tc: 10 min

---

TUESDAY

STRENGTH
Protocolo de fuerza de Strict Pull Ups – Día 2
Skill: Bar Muscle Up o Kipping Pull Ups

METCON
9 min Amrap
4 Chest to Bar o 2/4 Muscle Up
6 Box Jump Over
8 OH Dumbbell Reverse Lunges 4/4

2 min rest

9 min Amrap
6 Pull Ups o C2B
8 Box Jump
12 Weighted Reverse Lunges ( 1 dumbbell )
*2 min rest between

---

WEDNESDAY

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

METCON
4 rounds 3 min Amrap, 1 min rest between
25/15 Double Unders
7 Deadlift 5 Hang Clean 3 Front Squat

---

THURSDAY

METCON
15 min Emom
Min 1: Row
Min 2: Alt Dumbbell Snatch
Min 3: Alt Toes to Bar

15 min Emom
Min 1: Row
Min 2: Hands Off Push Ups
Min 3 Toes to Bar

12 min Emom
Min 1: Shuttle Run
Min 2: Single Arm Devil Press
Min 3: rest

---

FRIDAY

STRENGTH
4 sets
8 Bench Incline Dumbbell Row
10 Standing Pull Over o 15 Pull Down
+
Max Banded Pull Down x 3
Max Hollow Body Hold x 3

METCON
Summer Hit:: What Is Love
For Time
3-6-9-6-3 Wall Climb, open standards
15 American Swing 32/24
12 min cap time

---

SATURDAY

METCON
AMRAP 35 min – T2
500m Run
50 Dual Db Squats 2×22,5/15 kg
500m Row/Ski Erg
50 Chest To Bar/Pull Up
250 Du
50 Burpee

---

HYBRID

---

MONDAY

STRENGTH
KB Sumo DL 4 x 6
*2 sec pause at knee

PUMP
10 min Volume Accumulation with a partner
8 Single Arm Kb Press / Floor Press
8 Nordic Curl

ENDURANCE
4 Rounds For Time
30 Wall Ball
30 cals, change every
30 American Swing
Must change every 10 reps
_cap time 19 min

---

TUESDAY

STRENGTH
Find 12 Heavy Back Rack Reverse Lunges

PUMP
3 x 12 Bent Over Row

ENDURANCE
3 Rounds
2 min erg for cals
2 min D-Ball Clean
2 min Burpees no Push Ups Broad Jump
1 min rest

---

WEDNESDAY

STRENGTH
Dumbbell Shoulder Press 4 x 6

PUMP
10 min Emom
Min 1: Feet Elevated Tall Plank
Min 2: Goblet Wall Sit
*minimum rest YGYG style

ENDURANCE
16/20 min Emom
Min 1: 12/15 Dumbbell Push Press
Min 2: erg for mt
Min 3: 10/12 Alt. V-Ups
Min 4: erg for mt

---

THURSDAY

STRENGTH
A. 1 x Max UB Pull Ups / Chin Over the Bar Hold
B. 3 x 3/6 Strict Pull Ups*
*3 sec pausa chin over the bar, 3-sec forehead

PUMP
3 x 15 Dumbbell Upright Row

ENDURANCE
3 Rounds For Time T-2
50 cals
30 Dumbbell Step Over

---

FRIDAY

STRENGTH
4 sets
8 Hip Thrust
Hanging Leg Raise at failur

PUMP
3 sets
30 Bodyweight Russian Twist
20 Frog Pump
1 min Forearm Plank

ENDURANCE
6 Rounds for Quality
12 cals
12 Lateral Slam Ball
12 Plate GTO

---

SÁBADO

METCON
AMRAP 35 min – T2
500m Run
50 Dual Db Squats 2×22,5/15 kg
500m Row/Ski Erg
50 Vups
250 Su
50 Down Up

CROSSFIT

---

MONDAY

STRENGTH
Deadlift
Build 3 Heavy Reps

METCON
I DON’T CARE
For Time
30 Bar Facing Burpees
30 Deadlifts (100/70)
30 Bar Facing Burpees
*8 minute time cap

---

TUESDAY

STRENGTH
4 x 3 Tall Muscle Snatch
3 x 3 Snatch Lift Off + High Pull

METCON
5 Rounds for Time
9 Hang Power Snatch 45/30 kg
9 Toes to Bar
*emom 10/15 Double Unders

---

WEDNESDAY

STRENGTH
Test + Pull Strength Protocol Day 1

METCON
Every 9 minutes x 3
500/400 m erg
50/40 Double Unders
25 Wall Ball
15/12 Kipping Pull Ups
15/12 Box Jump Over
6/3 Wall Walks

---

THURSDAY

STRENGTH
4-5 Sets
5 Bench Press
10 Medball Pass
15 Tall Kneeling Slam Ball

METCON
15 min For Quality
15-12 cal Bike
12 V-Ups
12 No Push Ups Renegade Row

---

FRIDAY

STRENGTH
Every 2 minute x 6
Bear Complex
*climbing every set

METCON
BUTTER
For Time
10 – 8 – 6 – 4 – 2
Cluster 60/40 – 50/35
Bar Muscle Up – Chest to Bar – Pull Ups

---

SATURDAY

METCON
In Pairs (partition as needed)
For Time
1 round of
90/60 Calorie Row
90 Kettlebell Swings

-into-

2 rounds of
400m Run
45 Box Jump-step down

-into-

3 rounds of
20 Burpee
30 Wallball
*35 min cap

---

HYBRID

---

MONDAY

STRENGTH
4 x 10 Back Rack Reverse Lunges

PUMP
15-12-9-6-3
Wide Australian Pull Ups
30 Medball Russian Twist

ENDURANCE
15 min Amrap – T2
Atleta 1
2 D-Ball Clean
4 Box Jump Over
8 Wall Ball / Air Squat
Atleta 2
erg for mt

---

TUESDAY

STRENGTH
KB Sumo DL 4 x 8
*2 sec pause at knee

PUMP
10 min Volume Accumulation
8 + Glute Bridge Floor Press
10 V-Ups

ENDURANCE
15 min Emom
Min 1: 15 American Swing
Min 2: 12 Hands Off Push Ups
Min 3: 30 sec Max Effort Row*
*100% effort

---

WEDNESDAY

STRENGTH
Strict Pull Ups 5 x 5
*1 max reps (banded or spotted, target < 8 reps

PUMP
10 min Emom 30 sec On 30 sec Off
Min 1: Hang Muscle Clean
Min 2: Slow Plank K2C

ENDURANCE
20 min
2 min erg
1 min Renegade Burpees
1 min Sit Up

---

THURSDAY

STRENGTH
Barbell Shoulder Press 4 x 6

PUMP
10 min Volume Accumulation
10 Goblet Narrow Squat – Heels Elevated
Max Plate Z-Press

ENDURANCE
18 min Emom 40 sec On 20 sec Off
Min 1: calorias
Min 2: Loaded Beast Push Ups
Min 3: Weighted Box Step Up 50 cm / 15-10 kg

---

FRIDAY

STRENGTH
3 sets
12 Seated Bent Over Lateral Raise
15 Plate Front Raise

PUMP
15-12-10-8
Dumbbel French Press
Hanging Leg Raise

ENDURANCE
21-18-15-12-9
Air Squat
Tall Kneeling Slam Ball
cals erg (no ski)
cap time 15 min

---

SÁBADO

¡ SURPRISE !

CROSSFIT

---

MONDAY

STRENGTH
4-5 sets
10 Close Grip Dumbbell Bench Press
Max Australian Pull Ups o Ring Row

METCON
4 Rounds For Time
10 Single Arm Hang C&J o Push Press
20 Weighted Lunges, 1 DB 22.5-15 kg
30 Sit Ups
1 min rest

---

TUESDAY

STRENGTH
4 sets
6 Back Squat
12 Romanian Deadlift, 30×1
*rest 90 sec

METCON
Amrap 15 min
22 Deadlift High Pull 35/25 kg
22 cals Row
22 Box Jump

---

WEDNESDAY

STRENGTH
A. 4 x 2 Hang Muscle Snatch + 2 Snatch Balance
B. 4 x 2 Snatch Lift-off + 2 Pull

METCON
5 Rounds for Time
15/12 calorie Bike
12 T2B
9 Hang Power Snatch, weight by feel

---

THURSDAY

STRENGTH
4 sets
3-5 Weighted Strict C2B
20m Farmer / Front Rack Carry
10-15 Sit Up Throw to Partner

METCON
2 Rounds For Time
30 Synchro Pull Ups
60 Wall Ball
30 Synchro Down Up
60 cals

---

FRIDAY

STRENGTH
Skill Review: Kipping HSP 10/12 min

METCON
25 min Emom
Min 1: Kipping Handstand Push ups
Min 2: 15-20 cals
Min 3: D-Ball Over the Shoulder
Min 4: 35/45 Double Unders
Min 5: rest

---

SATURDAY

¡SURPRISE!

---

HYBRID

---

MONDAY

STRENGTH
Barbell RDL 4 x 10*
*progression de intensidad

PUMP
3-4 set with 45 sec rest
Max Dumbbell Floor Press
10 Crosslegged Glute Bridge x side

ENDURANCE
In 15 min T-2
2 Rounds for Time
40 Box Jump
20 D-Ball Clean
Amrap metros erg

---

TUESDAY

STRENGTH
Suitcase Deficit Reverse Lunges 4 x 12 (6/6)
*heavy

PUMP
Emom 12 min
Min 1: 30 sec max Wide Ring Row
Min 2: 30 sec Goblet Wall Sit March
Min 3: rest

ENDURANCE
15 min Emom
Min 1: Max Down Up into Lunges
Min 2: 10 Wall Ball
Min 3: 20 sec Max Effort Erg

---

WEDNESDAY

STRENGTH
Seated Dumbbell Shoulder Press
4 x 8 + 1 at Failure

PUMP
4 sets, 45 sec rest betwween
12 Sumo Squat Pulse Hamstring Curl o Nordic 3 x 12
5 Dumbbell Push Ups 5 sec pause at top

ENDURANCE
20 min 2 min On 30 sec Off rest alternating
A
15 Dumbbell Hang Clean & Press (2DB)
Amrap Shuttle Run
B
20 cals
Amrap Hands Off Push Ups

---

THURSDAY

STRENGTH
Weigthed Strict Chin Ups 4 x 3-5 (20×3)
+1 max reps

PUMP
Single Leg RDL 8/8
Upper Body Press o Pull

ENDURANCE
2 Rounds
Run 500 mt
25 Weighted Step Up (50 cm)
Erg 500 mt
20 Alteranting V-Ups

---

FRIDAY

PUMP
4 sets
8 Hip Thrust
Hanging Leg Raise at failur
5 Bridge Walk Out

PUMP
3 sets, 30 sec rest betwewen
30 Bodyweight Russian Twist
15 Weighted Crunch
1 min Foreharm Plank

5 Rounds for Quality
10 Dumbbell Deadlift
10 Squat to Inchwarm Walk
30 Double Unders

---

SÁBADO

STRENGTH ENDURANCE
16 min Emom
Min 1: 30 sec Max Effort Erg
Min 2: 10 Incline Bench Press
Min 3: 30 sec Max Effort Erg Broad Jump
Min 4: 30 sec Max Effort Kneeling Slam Ball

ENDURANCE
3 Rounds for Time T-3
1000 mt row
60 Core Pulse Up
60 Dumbell Front Squat

CROSSFIT

---

MONDAY

STRENGTH
Every 90 sec x 6
Rx/Performance: 2 Hang Squat Snatch
Open: 2 Hang Power Snatch

METCON
For Time
55 Double Unders
10-1
Power Snatch 50/35 kg
Burpees to Target
55 Double Unders

---

TUESDAY

STRENGTH
Deadlift 6-4-4-2
2 min rest between

METCON
5 Rounds For Time
12 Dumbbell Walking Lunges
12 Toes to Bar
*time cap 12 min, performance sub 9

---

WEDNESDAY

STRENGTH
Skill Review: Turkish Get Up 8/10 min
Skill Review: Handstand Push Ups 8/10 min

METCON
18 minute Amrap
18/16 Calorie Row
12 Weighted Box Step Up
4 Turkish Get-ups 2/2
2 Wall Walks
*use one dumbbell/kettlebell

---

THURSDAY

STRENGTH
Find 3 Unbroken Reps of Ground to Overhead
12 min cap time

METCON
For Time
8-7-6
Ground to Overhead
Bar Muscle up / Jumping / 9 C2B
500 mt Run

---

FRIDAY

STRENGTH
3 sets
8/12 Barbell Bicep Curls
8/12 French Press
Hanging Leg Raise to failure

3 sets
8/12 Tall Kneeling Leg Extension
8/12 Medball Leg Curl
Hollow Body Hold to failur

METCON
25 min Emom
Min 1: Wall Ball
Min 2: V-Ups
Min 3: Renegade Clean
Min 4: Air Bike o Erg
Min 5: rest

---

SATURDAY

STRENGTH
A. Weighted Pull Ups 6 x 3
B. Strict Pull Ups 6 x 3*
el atleta puede hacer 5-6 strict pull ups C. Banded Pull Ups 6 x 4*
**2 sec pausa chin over the bar

METCON
Murph Prep
30 min Emom
Min 1: shuttle run o erg
Min 2: 15 Air Squat
Min 3: 10 Push Ups
Min 4: 5 Pull Ups
Min 5: full rest

---

HYBRID

---

MONDAY

STRENGTH
Back Rack Reverse Lunges 4 x 10*
*increas intensity from week 1

PUMP
4 sets, minimum rest (45 sec)
10 Barbell Pendaly Row
1 min Forearm Plank

ENDURANCE
4 Rounds for Time
250/200 mt run o erg
10 Burpees Broad Jump
*rest 30 sec after each round

---

TUESDAY

STRENGTH
Dumbbell RDL 4 x 10*
*increas intensity from week 1

PUMP
B1 Glute Bridge Dumbbell Floor Press 3 x 10
B2 Deficit Single Leg Glute Bridge 3 x 10 x side

ENDURANCE
2 Rounds for Team of 2
50 cals
50 Plate G2O
50 Wall Balls

---

WEDNESDAY

STRENGTH
Strict Pull Ups 4 x 5*
*1 set x mas reps
*3-5″ pausa chin over the bar 3-5 sec forehead at bar

PUMP
B1 Dumbbell HighPull 3 x 12
B2 Narrow Goblet Squat 3 x 12

ENDURANCE
15 min Emom
Min 1: 3-5 Renegade Row
Min 2: 6-10 V-Ups
Min 3-4: erg

---

THURSDAY

STRENGTH
Seated Dumbbell Shoulder Press 4 x 8
*increas intensity from week 1

PUMP
10 min Volume Accumulation alt with a Partner
8 Seated French Press
8 Nordic Curl (squat)

ENDURANCE
5 Rounds For Time
20/18 calorias
12 Loaded Beast Push Ups
12 Weighted Box Step Up 50 cm / 15-10 kg

---

FRIDAY

STRENGTH
3 sets
12 Bent Over Lateral Raise
15 Plate Front Raise

PUMP
18-15-12 Dumbbell Hammmer Curl

ENDURANCE
18 min 90 sec On 30 sec Off alt A/B/C
A Box Jump Over
B Erg
C Slam Ball into Reverse Lunges

---

SÁBADO

ENDURANCE
T-4
A. 12 min Amrap T-2
10 D-Ball Clean
20 Navy Seal Partner Sit Up
30 Athletic Burpees

rest 90 sec

B. 12 min Amrap T-2
30 Cals Row
30 American Swing
30 Goblet Squat

rest 90 sec

C. 12 min erg for distance T-4
max 200 mt each athlet
performe 25 DU after each interval

el equipo se divide en dos gruipos de dos, cada grupo tiene que com pletar el bloque A y B, el bloqeu C se juntan todos los atletas

CROSSFIT

---

MONDAY

STRENGTH
Back Squat
6 – 4 – 4 – 2

METCON
For Time
75-50-25
Double Unders
50-30-10
Wall Ball 9/6 kg
Hands Off Push Ups
cap time 16 min

---

TUESDAY

STRENGTH
In 14 min find 1 heavy rep of this complex
1 Hang Power Clean
1 Power Clean
1 Hang Squat Clean
*14 min cap time

METCON
Ciabot
12 min Amrap
Power Clean 60/40 kg, ladder of 3
3 Wall Walks after each set

---

WEDNESDAY

STRENGTH
5 x 3-5 Weighted Strict Chest to Bar

METCON
20 min Emom
Min 1: 15-12 cal Assault Bike
Min 2: 10 Dual KB Snatch
Min 3: 3/5 Muscle Up, any style
Min 4: rest

---

THURSDAY

STRENGTH
Build 2 Heavy reps of Split Jerk
*from rack, 12 min cap time

METCON
3 Rounds
21 Dumbbell S2O 22.5/15
400 m run
cap time 12 min

---

FRIDAY

STRENGTH
15 min Volume Accumulation
15 mt Trap Bar Carry AHAP
Hanging Leg Raise to failur

METCON
8 Rounds
4 D-Ball over the Shoulder 50/40 kg
8 Burpees
16 Air Squat
cap time 15 min

---

SATURDAY

METCON
Marston
20 min Amrap
1 Deadlift 180-130 kg
10 T2B
15 Burpees over the Bar
*releay style

---

HYBRID

---

MONDAY

STRENGTH
Dumbbell Romanian DL 4 x 12
*2 sec pause at knee
90 sec rest between sets

PUMP
12-2
Dumbbell Floor Press
Med-ball Hamstring Curl

ENDURANCE
In 15 min with a partner row for cals
Every 60/50 cals perform
A 50 American Swing / B 20 Burpees Broad Jump
*alternating A/B each round
score: total cals

---

TUESDAY

STRENGTH
Back Rack Reverse Lunges 3-4 x 12

PUMP
3 sets, minimum rest
12 Barbell Bent Over Row
20 alt leg V-Ups

ENDURANCE
5 min Amrap x 3 (15 min)
1 min: Max D-Ball Clean (3/5 RPE)
1 min: Max erg
1 min: Max D-Ball Squat (3/5 RPE)
1 min: Max erg
1 min: rest

---

WEDNESDAY

STRENGTH
Seated Dumbbell Shoulder Press 4 x 12
90 sec rest between

PUMP
Emom 12 min 40 sec On 20 sec Off
Min 1: Max Dumbbell Mike Tyson Push Ups
Min 2: Weigthed Wall Sit
Min 3: Pulse Up

ENDURANCE
3 Rounds (24 min)
A
Amrap 4 min
10 Dumbbell Push Press (light weight)
10 Renegade Row (no push ups)
10 Sit Up
B
Amrap 4 min
Erg for cals

---

THURSDAY

STRENGTH
A. 1 x Max UB Pull Ups
B. 4 x 3/5 Strict Chin Ups*
*3 sec pausa chin over the bar, 3-sec forehead
**3 min rest between A/B, 2 min between sets

PUMP
Volume Accumulation 10-12 min
10-12 Wide Ring Row
10-15 Dumbbell Sumo Squat Pulse

ENDURANCE
2 Rounds
Run 500 mt
30 Dumbbell Step Up (50 cm)
Erg 500 mt
30 Alteranting V-Ups
2 Rounds
Run 500 mt
30 Dumbbell Step Up (50 cm)
Erg 500 mt
30 Alteranting V-Ups

---

FRIDAY

STRENGTH
3 sets
8-10 Dumbbell Chest Fly
8-10 Standing Dumbbell Chest Fly

PUMP
3 sets
Dumbell Triceps Extension x side

ENDURANCE
15 min Emom 45 sec On 15 sec Off
Min 1 erg
Min 2 Hinchwarm Push Ups Burpees
Min 3 erg
Min 4 reverse / walking lunges

---

SÁBADO

ENDURANCE
2 Rounds T-2
Every 10 min
A.
1000 mt Row (250/200 each)
60 Dumbbell Snatch

B
1000 mt run (250/200 each)
120 Wall Ball

C
50 Box Jump
50 Sit Up
50 Box Jump
50 Tall Kneeling Slam Ball

CROSSFIT

---

MONDAY

STRENGTH
Sumo Deadlift
Every 3 minutes
10 – 8 – 6 – 4
*build a tough set for the day

METCON
For Time
500 mt Run
15 Deadlift 110/75 kg
18 Strict Handstand Push Ups
15 Deadlift 110/75 kg
500 mt Run
*cap time 12 min
**performance sub 9

---

TUESDAY

STRENGTH
5 x 3 Push Jerk*
*no Touch and Go

METCON
3 Rounds
1 min cal Row
1 min Dual KB/DB Shoulder to Overhead*
1 min rest

2 min rest

3 Rounds
1 min cal Row
1 min Dual KB/DB Snatch*
*peso liviano, vamos por muchas reps!

---

WEDNESDAY

STRENGTH
4 sets
12 Back Rack Split Squat (6/6)
30 mt Farmer Carry AHAP
*rest 2 min o alterna cada ronda con un compañero

METCON
For Time
90 Wall Ball – peso / altura target
75 Box Jump – altura
50 Burpees – No push Ups
50 Chest to Bar – Pull Ups – Jumping PU
*15 min cap time
**Performance sub 13

---

THURSDAY

?

---

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Power Clean 80-55 kg
Toes to Bar
*cap time 9 min
**performance sub 7

---

SATURDAY

METCON
Loredo
6 Rounds For Time
24 Air Squat
24 Push Ups
24-18 Calories Erg (Any)
400 mt Run
*cap time 35
**performance sub 30

---

GPP

---

MONDAY

STRENGTH
4-5 sets
6-8 Dual DB o Landmine Squat, 30×1 tempo
6 Broad Jump for Distance
90 sec rest
+
3-4 sets
15 Plate Bent Over Row

METCON
15 min Amrap
18-15 cals erg
15 DB Goblet Squat 22.5/15 kg
12 Hands Off Burpees

---

TUESDAY

STRENGTH
3-4 sets
6-8 Z-Press
10-15 RDL, 30×1 tempo
10 V-Ups + 30 sec Hollow Hold

METCON
21 min – 35 sec On 25 sec Off
Min 1: DB Push Press 16/12 kg
Min 2: Reverse Lunges
Min 3: Air Bike for cals

---

WEDNESDAY

STRENGTH
4 sets
6-8 Chin Ups
10 Single Arm DB Row x side
*rest 90 sec

METCON
6 Rounds For Time – T2
14 Dumbbell Burpees Step Over 22.5/15
30 calorias o 400 mt Run (200 each)
*18 min cap time

---

THURSDAY

?

---

FRIDAY

STRENGTH
3 sets
10 Bench Chest Fly
10 Pinch Press
20 Feet Elevated Tall Plank Shoulder Tap

3 sets
15 Hip Thrust
10 Lying Glute Kick x side
5 Bridge Walk Out

METCON
In 15 min
1000 mt Run
Amrap
10 KB Deadlift 32/24 kg
10 Hands Off Push Ups / Kneeling
*2 reps + every Round

---

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