h

Workouts of the Week 10.02 / 16.02

06/02

CROSSFIT


MONDAY

STRENGTH
5 x 5 Strict Weighted Pull Ups
+
Kipping or Butterfly Pull Ups technique*
*8/12 min

METCON
8 Rounds for Time
7 Pull-ups C2B
10 alt Dumbbell Hang Clean and Jerk 22.5/15
20 Double Unders
*15 minute cap


TUESDAY

STRENGTH
Back Squat
4 x 3.2.1

METCON
10 min Amrap
3 Wall Walk
7 Front Squat 60/50 kg
9 T2B


WEDNESDAY

STRENGTH
15 minute EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 10-16 Rolling Pistols
Min 3: Rest

METCON
5 K Row
Atleta 1 Row
Atleta 2
Km from 1 to 2 K D-Ball Hold 50/40 kg
Km from 2 to 4 K Plank Hold
In the last Km Amrap D-Ball Over the Shoulder
*cap time 25 min


THURSDAY

METCON
In 30 min, alternating exercises 60 on x 30 off
1- Box Jump-step down
2- Kettlebell Swings
3- 200/150 erg
4- Wall Ball
5- 200/150 erg
6- Push Ups


FRIDAY

STRENGTH
Every 2 min x 7
1 Power Clean + 1 Hang Power + 2 Jerks

METCON
4 Rounds For Time
21 Burpee
15 Hang Power Clean 50/35 kg
9 S2O 50/35 kg


SATURDAY

METCON
For Time
160 Cals
120 Box Jump Overs 50/60 cm
80 Deadlifts 100/70 kg
*partition as needed, pairs choice
**example perform as a chipper or as 10 rounds of 16/12/8


GPP


MONDAY

STRENGTH
15 min EMOM
Min 1: 6-10 Pull Ups
Min 2: 10-12 Alternating Reverse Lunges
Min 3: rest
+
100 Flutter Kicks

METCON
33-27-21-15-9
Slam Ball
Reverse Lunges Bodyweight
*15 min cap time


TUESDAY

STRENGTH
4 sets
10 Toes Elevated Bell Romanian Deadlift, 30X1
15/10 Diamond Push Ups
3 sets
20 Crush Grip Curl and Press
20 Plank Twist

METCON
Every 3:30 x 4
18 Goblet Squat
15 D-Ball Deadlift 50/40 kg
12 Dumbbell Push Press 22.5/15 kg


WEDNESDAY

STRENGTH
5 sets
6 Floor Press
12/15 Banded Upright Row

METCON
20 min 90 sec On 30 sec Off
12 Cals
8 Burpees
4 D-Ball Clean 50/40 kg


THURSDAY

STRENGTH
4 sets
8-10 Chest Supported Incline Row
40 sec Suitcase Wall Sit
+ 3 x max Plate French Press

METCON
14 min AMRAP – Ladder of 4:
4 Suitcase Dumbbell Step Over
4 Sit-Up

  • after each round 18 Double Unders

FRIDAY

STRENGTH
12/15 min EMOM
Min 1: 8 Landmine Press, 30×1
Min 2: 30 Russian Twist
Min 3: rest

METCON
4 Rounds For Time
14 Burpee ODB
12 Push Press 2×22,5/15
10 Burpee ODB
8 Push Press 2×22,5/15


METCON CLUB


MONDAY

METCON
DETOX MONDAY
12 min Amrap
15/12 cals erg
12 Curl Reverse Lunges alt
9 Push Ups Jacks*
*1 Push Ups + 1 Plank Jack

rest 2 min

12 min Amrap
15/12 cals erg
12 Box Jump Step Down
9 Hands Off Burpees

rest 2 min

12 min Amrap
15/12 cals erg
12 Hang Devil Press o Plate G2O
9 Broad Jump Back Pedal


TUESDAY

METCON
10 min Amrap
15 Dumbbell Bench Press, 20×1*
10 Plank Knee to Opposite Elbow
30 mt D-Ball Carry AHAP

rest 2 min

10 min Amrap – 40 sec On 20 sec Off
Erg for mt

10 min Amrap
15 Dual KB/DB Deadlift, 20×1
20 mt walking Lunges
30 Bodyweight Russian Twist

rest 2 min

10 min Amrap – 40 sec On 20 sec Off
Erg for mt


WEDNESDAY

METCON
LEHEL
2000 mt Erg
50 Wall Ball o Squat Jump o Air Squat
1500 mt Erg
40 Wall Ball
1000 mt Erg
30 Wall Ball
500 mt Erg
20 Wall Ball

3 min rest
50 Burpees Broad Jump*
*100 / 75 cm


THURSDAY

METCON
SWEAT
40 min 3:30 On 30 sec Off
Erg 500 mt
50 Burpees
Erg 400 mt
40 Sit Up
Erg 300 mt
30 American Swing
Erg 200 mt
20 Goblet Squat
Erg 100 mt
10 D-Ball Over the Shoulder
Erg 100 mt
10 D-Ball Over the Shoulder
Erg 200
etc etc


FRIDAY

METCON
HIIT & PUMP
8 min
35 sec On 25 sec Off
Erg
Curl into Press
Erg
Slam Ball

8 min
35 sec On 25 sec Off
Erg
Goblet Wall Sit
Erg
Russian Swing


SATURDAY

METCON
AMRAP 40 min – T2
800m Ski
60 Db Squats
50 Burpees
40 Alt. Db Hang C&J
300m Run

Workouts of the Week 03.02 / 09.02

30/01

CROSSFIT


MONDAY

STRENGTH
Deadlift
4 x 2.2.1

METCON
2:30 min On 30 sec Off x 5
10 Deadlift 90/70 Kg
10 Kipping Handstand Push Ups*
15 cal Bike / 35 Double Unders


TUESDAY

STRENGTH
Every 3 min x 4
4-6 Strict Chin Ups
12 mt Single Arm Overhead Walking Lunges

METCON
21 min Amrap
21 Wall Ball 9/6 kg
200 mt Row
12 Sinlge Arm alt. Devil Clean 22.5/15 kg
200 mt Row
*start one group off at 00′ and the other at 03′


WEDNESDAY

STRENGTH
Snatch
Every 3 min x 5
1 Power Snatch 1 Hang P. Snatch 1 P. Snatch

METCON
12 min Emom – 35 sec On 25 sec Off
Min 1: Air Squat
Min 2: Hang Power Snatch 35/25 Kg


THURSDAY

STRENGTH
12/15 minute EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 25-45 UB Double Unders
MIn 3: Rest

METCON
5 Round For Time
12 Dumbbell Box Step-ups 35/22.5 kg
12 Kipping Toes to Bar
*cap time 15


FRIDAY

STRENGTH
Every 90 sec x 12 min
1 Power Clean 1 Hang Power Clean 1 Squat Clean

METCON
12 min 45 sec On 15 sec Off
Min 1: Wall Ball
Burpees
Erg or Shuttle Run


SATURDAY

STRENGTH
4 sets
8 Bench/Floor Press
12 Narrow Goblet Squat

METCON
4RFT
20 American Swing
400m Run
30 Abmat Sit-ups


GPP


MONDAY

STRENGTH
4 sets
8 Bulgarian Split Squat x leg
3 sets
12 DB Romanian Deadlift x leg
+
Tabata Frog Pump

METCON
15 min Amrap T-2
5 D-Ball Over the Shoulder 50/40 kg
10 cals Erg*
15 Air Squat*
*relay style


TUESDAY

STRENGTH
4 sets
8 3 Point Dumbbell Row
15 Side Bend
3 sets
Max Alternating Curl
Max Hollow Hold / Single Leg Tuck Hollow Hold
*rest 1 min

METCON
5 Rounds
200/150 mt erg
24 Sit Up
12 Hang DB Snatch alt
*14 min cap time


WEDNESDAY

STRENGTH
4 sets
8 Seated Shoulder Press
10 Ring Row
3 x max Banded Triceps Extension o Pull Apart

METCON
15 min – 45 sec On 15 sec Off alt.
Min 1. Erg
Min 2: Medball Hug Reverse Lunges 9/6 kg
Min 3: Devil Slam Ball 12/10 kg


THURSDAY

STRENGTH
12-10-8 Dual KB Sumo Deadlift, 30×1
12-10-8 Upright Row

METCON
18 min EMOM
Min 1: 12/15 Box Jump Step Down
Min 2: 10/15 V-Ups
Min 3: 15 KB Sumo DLHP


FRIDAY

STRENGTH
3 sets
12 Glute Bridge Floor Press
8-10 Standing Pull Over
3 sets
15 Weighted Good Morning
15 Feet Elevated Glute Bridge

METCON
15 min Amrap
30 Double Unders
12 Dumbbell Thruster
9 Hands Off Push Ups


METCON CLUB


MONDAY

METCON
DETOX MONDAY
2 Rounds for Time
750 m Erg

5 Rounds
10 Reverse Lunges + Slam Ball
5 Burpees

750 m Erg

5 Rounds
10 Box Jump Step Down
5 Dumbbell Burpees Upright Row
*35 min cap time
**score time o reps


TUESDAY

METCON
IWT
Every 3 min x 5
21 cals Erg
15 Thruster (dual o single DB)
9 Push Ups

rest 3 min

Every 3 min x 5
21 cals Erg
15 DB o KB o D-Ball Deadlift (dual o single KB)
9 Broad Jump Back Pedal

Cash Out
50 Plate Pull Over
100 Russian Twist (Body Weight)
50 Plate Crunch


WEDNESDAY

STRENGTH
12 min Emom
Min 1: Amrap UB Chin Ups / Australian Pull Ups
Min 2: 12 Goblet Split Squat 6/6
Min 3: Shuttle Run o similares

METCON
The Cliff
32 min Emom
40 sec Ski
40 sec Burpees Broad Jump
40 sec Row
40 sec Wall Ball


THURSDAY

METCON
20 min Emom
Min 1: 250/200/150 mt erg
Min 2: Amrap D-Ball hug Squat
Min 3: 250/200/150 mt erg
Min 4: D-Ball Clean
Min 5: Box Jump

rest 3-5 min

Tabata – Abs
Flutter Kick
Tall Plank Shoulder Tap

rest 2 min

Tabata – Pump
Crush Grip Curl & Press
Banded Upright Row


FRIDAY

METCON
HIIT & PUMP
Double Tabata
. Erg
. Slam Ball
. Erg
. Dumbbell Burpees

Double Tabata
. Erg
. Russian Swing AHAP
. Erg
. No Push Ups Burpees Tuck Jump

*2 min rest between, 2 intervalos por ejercicio antes del cambio

10 min Amrap
250 mt erg
10 mt Quadruped Weighted Walk
250 mt erg


SATURDAY

METCON
Cherry Double Edition
30 min Amrap
100 cal Row
100 Box Jump
100 Burpees
100 Sandbag Lunges (slam ball hug o shoulder)

Cash Out
100 Curls
100 Vups

Workouts of the Week 20.01 / 26.01

17/01

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

Workouts of the Week 13.01 / 19.01

09/01

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

Workouts of the Week 6.01 / 12.01

04/01

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

Workouts of the Week 30.12 / 5.01

26/12

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


Workouts of the Week 23.12 / 29.12

19/12

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

Workouts of the Week 16.12 / 22.12

13/12

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

Workouts of the Week 9.12 / 15.12

05/12

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

Workouts of the Week 2.12 / 8.12

28/11

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