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Workouts of the week 04.03 / 10.03

29/02

Esta semana está dedicada a las mujeres, con motivo de la semana del 8 de marzo. Durante estos días, rendimos homenaje a grandes figuras femeninas del deporte que han impulsado algún tipo de cambio en la sociedad. ¡Esperamos que os gusten sus historias!

CROSSFIT

MONDAY

Alice Coachman
Fue la primera medalla de oro que un atleta negra proporcionaba a Estados Unidos, y fue récord mundial durante 8 años. Todo un hito teniendo en cuenta que no le era permitido entrenar en las pistas.

STRENGTH
Every 90 sec x 4
3 Hang Power Snatch
Every 90 sec x 4
2 Hang Squat Snatch
Every 90 sec x 4
4-3-2-1 Snatch

METCON
Alice Coachman
8 Round For Time
4 Overhead Squat 60/40 kg / Thruster
8 Box Jumps Over 50/60 cm

TUESDAY

Kathy Swizer
Es 1967, es decir, ayer… y a las mujeres no les está permitido correr la maratón. Kathrine Switzer se apunta con un nombre falso a la de Boston y consigue acabar a pesar de los intentos de los directores por pararla.

STRENGTH
Muscle Up Strength, ring o bar
+
8 min Emom
Min 1: 2-4 Muscle Up, ring o bar
Min 2: rest

METCON
Kathy Swizer
For Time
800m Med Ball Run 9/6 kg
261 Double Unders
800m Erg (any)
*14 min

WEDNESDAY

Alfonsina Strada (Devil in a Dress)
Fue la primera mujer en participar en un Giro de Italia masculino. En aquella edición tomaron la salida 90 ciclistas y tan solo acabaron 30, Alfonsina estaba dentro de ese grupo.

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

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

THURSDAY

Nadia Comaneci
La más famosa Gimnasta Rumana, ganó el oro con tan solo 14 años y fue la primera gimnasta en recibir un 10 en todos los ejercicios durante unos Juegos Olímpicos, determinación y personalidad son palabras que les quedan cortas

STRENGTH
Durante Core
+
T2B – HSPU o HSW Review

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

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

FRIDAY

¡¡ OPEN 24.2 !!

SATURDAY

Alice Miliat
En 1922 consiguió organizar unos juegos olímpicos exclusivamente para mujeres, ya que a ellas no les era permitido competir en las olimpiadas. Parece que le gustaba mucho remar… pero no tenemos claro si también le gustaban los Wall Balls jejejeje.

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

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


GPP

MONDAY

Alice Coachman
Fue la primera medalla de oro que un atleta negra proporcionaba a Estados Unidos, y fue récord mundial durante 8 años. Todo un hito teniendo en cuenta que no le era permitido entrenar en las pistas.

STRENGTH
3-4 sets
6 Trap Bar Staggered RD x side
8-12 Arnold Press (revisa TC)
+
3 x 15/20 Weighted Crunch
*1 min rest

METCON
Alice Coachman
8 Round For Time
8 A-Jumps
8 Dumbbell Thrusters 22.5/15
*Burpees No Push Ups Broad Jump 100/75 cm

TUESDAY

Kathy Swizer
Es 1967, es decir, ayer… y a las mujeres no les está permitido correr la maratón. Kathrine Switzer se apunta con un nombre falso a la de Boston y consigue acabar a pesar de los intentos de los directores por pararla.

STRENGTH
4 x 6-8 Strict Chin Ups, 2 sec pausa at top
+
3 sets
10 Upright Row
Max Hummer Curl, 2 sec pause at top, minimum 8 reps

METCON
Kathy Swizer
For Time
800m Med Ball Run / erg
261 Double Unders / Single
800m Erg

WEDNESDAY

Alfonsina Strada (Devil in a Dress)
Fue la primera mujer en participar en un Giro de Italia masculino. En aquella edición tomaron la salida 90 ciclistas y tan solo acabaron 30, Alfonsina estaba dentro de ese grupo.

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

METCON
Alfonsina Strada Team Version
For Time
72 Calorie Ski
19 Dumbbell Step Over the box (1 dumbbell)
24 Devils Press
19 Dumbbell Step Over the box (1 dumbbell)
72 Calorie Ski

THURSDAY

Nadia Comaneci
La más famosa Gimnasta Rumana, ganó el oro con tan solo 14 años y fue la primera gimnasta en recibir un 10 en todos los ejercicios durante unos Juegos Olímpicos, determinación y personalidad son palabras que les quedan cortas

STRENGTH
4 x max Strict Dips, minimum 6
10-12 Deficit Reverse Lunges, 6/6
10 Side Plank Down Up x side

METCON
Nadia Comaneci
10 minute AMRAP
19 Burpees
7 V-Ups
6 Rolling Pistols o 8 Jumping Lunges

10 minute AMRAP
19 Air Squat
7 Sit Up
6 Deck Squat

FRIDAY

¡¡ OPEN 24.2 !!

Workouts of the week 26.02 / 03.03

22/02

MONDAY

STRENGTH
In 12 min Build 2 Heavy Snatch (Squat o Power)

Then with the 70%
2 Snatch every 45 sec x 6 (9 min)

METCON
For Time
In 9 min, max Burpees to Target
Every 90 sec 3 Shuttle Run (7,5 m + 7,5 m), start with run

TUESDAY

STRENGTH
Every 2 min x 5
Max Strict Handstand Push Ups UB, mínimo 5 reps
Performance: max mt HSW, mínimo 5 UB
Open: Kipping Handstand Push Ups, mínimo 8 reps

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

WEDNESDAY

STRENGTH
Every 90 sec x 6 min
3 UB Power Clean

Every 90 sec x 6 min
2 UB Power Clean + 1 Clean, any style

Every 90 sec x 6 min
1.1.1 Clean, any style

METCON
In 7 min
Max UB T2B for Quality
3 D-Ball Clean after each set, add 1 rep every round

In 7 min
Max UB V-Ups for Quality
30 mt D-Ball Carry AHAP

THURSDAY

STRENGTH
6 x 4 Seated Box Jump
4 x 6 Lateral Slam Ball x side
3 x 10 Box GHD Sit Up

METCON
For Time – T2
100 Wall Ball
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push Ups
25 Burpees
100 Air Squat
25 Burpees
*25 min cap time, performance sub 20

FRIDAY

¡¡ OPEN 24.1 !!

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 Db Hang Power Snatch, alt 22/15 kg
20 Sit Up
20 Step Ups 22/15 kg


GPP

MONDAY

STRENGTH
5 sets
6 Landmine Squat, 30×1
4 Broad Jump for Distance
+
4 sets
15 Plate Frontal Raise
20 Plate Weighted Crunch

METCON
15 min Emom – Power Endurance
Min 1: 18/15/12 cals
Min 2: 18/15/12 Squat Jump o Wall Ball
Min 3: rest

TUESDAY

STRENGTH
4 set
10-12 Toes elevated Dumbbell RDL
8 3-Point Dumbbell Row x side
*rest 90 sec between
+
4 x 10 Reverse Crunch + 30 sec Hollow Hold
*rest 90 sec between

METCON
6 Rounds for Time
10 DB Push Press 22.5/15 kg
10 Box Jump Step Down 50/60 cm
10 American Swing 24/16 kg o Plate G2O

WEDNESDAY

STRENGTH
12-10-8 Seated Arnold Press
12 Dumbbell Drag after each set
+
3 x Max Banded Triceps Extension, 2 sec pause at top position, rest 1 min

METCON
15 min Amrap
6 D-Ball Over the Shoulder o 6 Hang Devil Press
12 Reverse Lunges D-Ball o Goblet Reverse Lunges
15 Cal Bike

THURSDAY

STRENGTH
5 sets
6/8 Chin Ups
10 Banded Face Pull, 2 sec pause at top
rest 2 min
+
50 Kettlebell Tall Kneeling Curl, max 15 reps per set

METCON
For Time
50 Cal erg
75 American Swing 24/16 kg
100 Air Squat
75 Sit Up
50 push Ups
*18 min cap time

FRIDAY

¡¡ OPEN 24.1 !!

Workouts of the week 19.02 / 25.02

13/02

MONDAY

STRENGTH
Deadlift 5 x 1.1.1

METCON
For Time (o reps ?) T-2
55 Deadlift
110 Wall Ball
110 cals Row
55 Deadlift
*cap time 18 min

TUESDAY

STRENGTH
16 minute EMOM
Min 1: 2-6 Bar Muscle Up / 8-12 C2B / 9-15 Pull Ups
Min 2: 6-10 Rolling Pistols
Min 3: UB Double Unders, 2 attempts
Min 4: rest

METCON
3 Rounds For Time
5 Wall Climb
20 Chest to Bar
35 Box Jump Over
. 12 min cap time

WEDNESDAY

STRENGTH
10 min EMOM
1 Clean 1 Hang Squat Clean 1 Jerk

METCON
15 min EMOM
Min 1: 9 Dumbbells Thruster 22.5/15 kg
Min 2: 9 Toes to Bar
Min 3: 9 Burpees Over the Dumbbell

THURSDAY

STRENGTH
Back Squat 5 x 1.1.1

METCON
16 min Emom – 45 sec On 15 sec Off
Min 1: Shuttle Run o Erg for mt
Min 2: D-Ball Over the S/W
Min 3: Air Squat into Lunges
Min 4: V-Ups

FRIDAY

STRENGTH
5 x 3 Tall Snatch
4 x 2 Hang Snatch
3 x 1.1.1 Snatch

METCON
Every 90 sec alternating x 15 min
A. 20-15 cals erg
B. 15-12-9-6-3 OHS*
*add weight every round, the score is the total kilos moved

SATURDAY

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

METCON
For Time
1000 mt Run
5 Rounds
5 Burpees Chest to Bar
10 Sit Up
15 Air Squat
1000 mt Run


GPP

MONDAY

STRENGTH
Trap Bar Deadlift, 12-10-8-6 climb every set
20 sec Feet Elevated Side Plank
*rest 90 sec

METCON
For Time
21 – 15 – 9 – 15 – 21
Box Jump Step Down
Slam Ball
cals

TUESDAY

STRENGTH
4 sets For Quality
3-6 Weighted Strict Chin Ups
40 sec Goblet Wall Sit, rest 90 sec
+
3 sets
6-10 Weighted Push Ups
10-12 Standing Dumbbell Curl, rest 90 sec

METCON
4 Rounds For Time – T 2
20 Burpees
40 Cal Row
*15 min Cap Time

WEDNESDAY

STRENGTH
5 Rounds
6-12 Strict Dips
8-10 D-Ball Hug Squat, 30×1 tempo

METCON
10 min
6 D-Ball Clean
12 V-Ups
18 Air Squat

Cash Out
100 Banded Triceps Extension

THURSDAY

STRENGTH
3-4 sets
8 Single Arm Dumbbell Row x side
10 Single Arm Reverse Lunges x side

METCON
Every 90 sec alternating x 15 min
A. 20-15 cals erg
B. 10 Renegade Row / 10 Dead KB Clean into Reverse Lunges, alt

FRIDAY

STRENGTH
4 x 8 Hip Thrust
3 x 8-12 Frontal + Lateral Raise

METCON
4 Rounds For Quality
20 Lateral Slam Ball
15 Dumbbell Push Press
9 Broad Jump Back Pedal for distance
*12 min cap time

Workouts of the week 12.02 / 18.02

09/02

MONDAY

STRENGTH
Every 3 min x 5
4-6 Weighted Pull Ups
8-12 Dumbbell Push Ups
10-15 V-Ups

METCON
4 Rounds for Time
14 Pull-ups
12 Dumbbell Hang Clean and Jerk, alt
8 Burpees to Target
40 Double Unders
*Cap Time 15 min

TUESDAY

STRENGTH
Back Squat
4 x 3.2.1

METCON
10 min Amrap
6 D-Ball Over the Shoulder 50-40 kg
9 T2B
15 Air Squat

WEDNESDAY

STRENGTH
16 minute Emom For Quality
Min 1: 2-6 UB Bar Muscle Up
Min 2: 3-6 Wall Walks
Min 3-4: Rest

METCON
4 K Row
Atleta 1 Row
Atleta 2 Dual Kb Front Rack Hold o D-Ball Hag
*cap time 25 min

THURSDAY

METCON
In 36 min, alternating exerceices every 90 sec
A. 22 Box Jump-step down 50-40 cm
B. 22 Kettlebell Swings 24-16 kg
C. 200m Run o 10 Shuttle Run
D. 200m Row
E. 22 Wallball (20/14)
F. 22 Burpees

FRIDAY

STRENGTH
5 x 2 High Hang Snatch, any style
4 x 2 Hang Snatch, any style
5 x 1.1 Snatch, any style

METCON
For Time – T2, relay style
21-15-9
Power Snatch
Cal Bike

SATURDAY

METCON
For Time – T2
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: 3-5 Weighted Pull Ups
Min 2: 10-12 Upright Row
Min 3: rest
+
50 Dumbbell Curl
50 Banded Curl

METCON
33-27-21-15-9
American Swing 24/16 kg
Burpees no Push Ups
*12 min cap time

TUESDAY

STRENGTH
Trap Bar Deadlift 12-10-8-6 climb every set
30 sec Side Plank each
20 Plank Twist

METCON
Every 3 min x 4
21 Slam Ball
15 V-Ups o Sit Up
12 Hands Off Push Ups

WEDNESDAY

STRENGTH
4 sets
8 Split Squat
6 Single Arm Dumbbell Row x side

METCON
Every 2 min, 90 sec On 30 sec Off x 5
6 D-Ball Over the Shoulder, max cals
12 Weighted Reverse Lunges, max xxxx

THURSDAY

STRENGTH
12-10-8-8 Incline Dumbbell Bench Press, climbing
10-15 Banded Face Pull rotation after each set

METCON
14 min Amrap
50 Sprinter Mountain Climbers
25-20 cals
50 Push Press
25-20 cals

FRIDAY

STRENGTH
4 sets
8 Landmine Squat o Dual KB Rack, 30×1 tempo
12 Slow Dumbbell Hamstring

METCON
2 Rounds For Time – T2
60 Wall Ball o Med Ball Thruster
50-40 Cals
40 Plate G2O 20-15 kg
19 min cap time

Workouts of the week 05.02 / 11.02

01/02

MONDAY

STRENGTH
Deadlift
4 x 2.2.1

METCON
2 min On 2 min Off x 5
10 Deadlift at 60% of the last set
15 Push Ups
Amrap Cals, any machine

TUESDAY

STRENGTH
Every 3 min x 4
4-6 Weighted Chin Ups
12 mt Dumbbell Front Rack Walking Lunges

METCON
Every 7 minutes for 21 minutes
500m Row
21 Wall Ball
250m Row
12 Chest to Bar

WEDNESDAY

STRENGTH
12 minute EMOM
Min 1: Max UB Strict HSPU
Min 2: 25-45 UB Double Unders
MIn 3: Rest

METCON
4RFT
6 Burpees Dumbbell Box Step-ups, alt
12 Kipping Toes to Bar
6 Burpees Dumbbell Box Step-up, alt
12 Kipping Handstand Push Ups
*cap time 18

THURSDAY

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

Every 90 sec x 5
1 Snatch 2 Hang Snatch, any style

METCON
16-20 min EMOM
Min 1: Max Distance Burpees no PU Broad Jump
Min 2: rest
Min 3 : Max D-Ball Hug Carry
Min 4 : rest

FRIDAY

STRENGTH
3 – 3 – 2 – 2 – 1 – 1 – 1
Clean, any style, un set every 90 sec

METCON
15-12-9-6-3
Thruster 35-25 kg
Bar Facing Burpees

On mín 7
1 Rm Clean
*cap time 15 min

SATURDAY

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

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


GPP

MONDAY

STRENGTH
3 x 6-8 Bulgarian Split Squat, 20×1 tempo
3 x 10-12 Romanian Deadlift
+
Tabata Frog Pump

METCON
15 min Amrap – T 2*
5 D-Ball Clean
10 Hands Off Push Ups
15 Air Squat
*relay style

TUESDAY

STRENGTH
4 sets
8 3 point DB Row x side
15 Side Bend x side
*rest 90 sec Between
4 sets
Max alt standing curl, minimum 8 reps x side
Max Hollow Hold
Max V-Ups
*rest 1 min

METCON
5 Rounds For Quality
250 mt Assault Bike
16 Side Kick
10 alt Dumbbell Snatch
*14 min cap time

WEDNESDAY

STRENGTH
Every 3 min x 4
6-8 Seated Strict Press
5-8 Medball Tuck Up
3 sets
Max Strict Diamond Push Ups + Max Triceps Extension

METCON
15 min – 45 sec On 15 sec Off alternando
Min 1: Row
Min 2: Box Jump Step Down o Step Up
Min 3: Slam Ball

THURSDAY

STRENGTH
Every 2-2:30 min x 5
5 KB Clean each Arm
30 Body Weight Russian Twist

METCON
Amrap 10 min Ladder 3
Burpees Over the Lines
KB Sumo DL High Pull

Amrap 10 min Ladder 4
cals erg
Sprinter Mountain Climber

FRIDAY

STRENGTH
3 sets
12-15 Glute Bridge Floor Press
8-10 Standing Pull Over
3 sets
16 Staggered Deadlift
16 Feet Elevated Glute Bridge

METCON
For Time
18-15-12-9-6-3
Deficit Reverse Lunges
Calorías
Plate G2O
*time cap 13 min

Workouts of the week 29.01 / 04.02

26/01

MONDAY

STRENGTH
12-15 minute EMOM
Min 1: 2-6 Bar Muscle
Min 2: 12 mt Single arm OH Walking Lunges
Min 3: Rest

METCON
20 minute AMRAP – T2
8 Burpee Box Jump Overs (24/20)
12 Dumbbell Power Snatch, alt
16/12 Calorie Row
*alternate partner every movement

TUESDAY

STRENGTH
Back Squat
4 x 2.2.2

METCON
For Time
55 Cal Row
55 Wall Ball
55 Kipping Handstand Push Ups
score: time or reps

WEDNESDAY

METCON
Every 3 min x 36 min, alt bloques
A 500 mt Row
B 25 T2B*
C 500 mt Run
D 30 Strict Pull Ups C2B
*add 5 reps every Round

PUMP
3 x 10-15 Crush Grip Curl + 10-15 Weighted Crunch

THURSDAY

STRENGTH
In 12 min
Find 1 Heavy rep of Clean and Jerk

METCON
Every 90-sec x 8 (12 mins)
8 Power Cleans
8 Front Squats
8 Shoulder-to-overhead
…7,7,7….6,6,6….5,5,5…
*aumenta el peso cada Round

FRIDAY

STRENGTH
3-4 sets
1 Muscle Snatch + 3 Overhead Squat, 32×1

METCON
Every 2 minutes for 16-20 min, alternating A-B
A. 18-15 Calorie Assault Bike
B. 10 Devil Press – Max DU Unbroken, max 2 attempts

SATURDAY

METCON
2 Rounds for Time – T3
1500 mt Row
90 Burpees
60 Box Jump Over
40 Synchro Toes to Bar / Sit Up
30 Deadlift 100/70 Kg o D-Ball Deadlift


GPP

MONDAY

STRENGTH
12 minute EMOM
Min 1: 2-6 Strict Pull Up
Min 2: 30-45 sec Front Leaning Rest
Min 3: Rest

+
50 Kb Pull Over

METCON
20 minute AMRAP – T2
9 Burpee
15 American Swing 24/16 Kg
18-14 calorías o 16 Reverse Lunges

TUESDAY

STRENGTH
12-10-8-6 Dual Rack Kb Squat, 30×1 tempo
*8-12 Banded Hamstring Curl after each set

METCON
For Time
120 Reverse Lunges
100 cals
80 Hands Off Push Ups into Beast Load
*cap time 19 min

WEDNESDAY

STRENGTH
Every 2 min x 5
6-8 Strict Press
+
3 x 10 Lateral + Frontal Raise, rest 90 sec

METCON
In 12 min – Ladder of 3
6 D-Ball Clean 50-40 kg
6 D-Ball Squat
*9 V-Ups after each set

THURSDAY

STRENGTH
Juego!

METCON
Every 3 min x 36 min alternating
A. 500 mt Row
B. 35 Devil Slam Ball (no push ups)
C. 500 mt Run o Erg
D. 40-50 Ring Row

FRIDAY

STRENGTH
9 min Volume Accumulation
10-12 Chest Fly
10-12 Plank to Push Ups

9 min Volume Accumulation
8-10 Single Leg Glute Bridge
10-15 Lying Glute Kick

METCON
4 min On 1 min Off x 3
10 Dumbbell Push Press 20/15 kg
10 Box Jump
20 Double Unders after each set

Workouts of the week 22.01 / 28.01

20/01

MONDAY

STRENGTH
Deadlift
4 x 2.2.2

SPARRING
Amrap 7
3 Wall Walks
6 Deadlift 100/70
30 Double Unders

TUESDAY

STRENGTH
Unlock your Skill

METCON
Barbell 18.1
20 min AMRAP
8 Toes to Bar
10 Hang Power Clean 60/40 kg
14 cal Row

WEDNESDAY

STRENGTH
Rope Climb Review

METCON
For Time
200 calorías
Every 2:30 min
1 Leg Less Rope Climb
15 Wall Ball
*cap time 18 min
+
Pump
6-9 min Volume Accumulation
15 Frog Pump / 10 Dumbbell Chest Fly / 10 Upright Row

THURSDAY

STRENGTH
¡¡Surprise!!

METCON
30 min Emom
Min 1: D-Ball Carry AHAP
Min 2: Chest to Bar
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

METCON
16 min Tabata
A: Wall Ball
B: Power Snatch 35/25 kg
C: Push Ups
D: Hollow Hold

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


GPP

MONDAY

STRENGTH
4 sets
8 Trap Bar Deadlift
40 sec Goblet Wall Sit
+
12-15 Weighted Leg Extension
10-12 Toes to Kettlebell

SPARRING
15 min Amrap
5 Hands Off Burpees
10 American Swing 32-24 kg
15/12 Calorías

TUESDAY

STRENGTH
4 sets
4-6 Close Grip Strict Chin Ups
10-12 Dumbbell Frontal Raise
+
3 x max time Guns Hold
20-30 Plate Russian Twist
*90 sec rest between

METCON
5 Rounds for Time
6/9 D-Ball Clean 50/40 kg
12 Box Jump Over
35 DU
*14 min cap time

WEDNESDAY

STRENGTH
3 sets
16 Bulgarian Squat (8/8)
*rest 90 sec

METCON
3 Rounds
Min 1: NPB into Reverse Lunges
Min 2: Lateral Slam Ball
Min 3-4: Erg for mt
*2 min rest between rounds

THURSDAY

STRENGTH
4 sets
10-12 Bent Over Dumbbell Row
10-15 Heel elevated Narrow Squat
*rest 2 min

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
12-10-8 Dumbbell Bench Press, rest 90 sec between
3 x 8 Single Leg RDL x side, rest 90 sec
Every 2 min x 4 15-12 Muscle Clean and Press

12 min EMOM
Min 1: 10 Single Leg Hip Thrust each
Min 2: 15-20 Crunch to Toes
Min 3: Rest

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

Workouts of the week 15.01 / 21.01

13/01

MONDAY

STRENGTH
Unlock your Skill: Kipping Handstand Push Ups

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

TUESDAY

STRENGTH
Back Squat
3 x 2.2.2

METCON
In 18 min alternating every Round with a partner
12 Bar Facing Burpees
10 UB Front Squat 40-50% last Strength’s set
2-6 UB Bar Muscle Ups

WEDNESDAY

STRENGTH
3-4 sets
6-8 Dumbbell SLRD
30 sec Side Plank each
*rest 90/120 sec

SPARRING DAY
6 Rounds for Time or reps
8 Toes to Bar
10 Box Jump Over
12 Dumbbell Snatch 22,5-15 kg
*cap time 9 min

THURSDAY

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

METCON
23 min Amrap 30 sec On 30 sec rest, alt with partner
Min 1: Shuttle Run
Min 2: D-Ball Over the Shoulder
Min 3: Wall Ball
Min 4: full rest
*score is total reps

FRIDAY

STRENGTH
Push Press
3 x 3.3.3

METCON
15-12-9-6-3
Shoulder-to-Overheads 60/40 kg
Box Jump
*cap time

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
15 min EMOM
Min 1: 8-12 Bench Press, Dumbbell or Barbell
Min 2: 15 Dumbbell Romanian Deadlift
Min 3: Rest
+
3 sets
10-12 Tall Kneeling Kettlebell Pullover*
*énfasis en apretar dorsal y core

METCON
15 min Amrap
20 Push Press 20-15
30 Burpees
40 Air Squat
50 calories Erg

TUESDAY

STRENGTH
Every 2:30 min x 4-5
6-10 D-Ball Hug Squat, 20×1
8 3 Point Dumbbell Row x side

METCON
20 min Emom 35 sec On 25 Off
Min 1: Erg
Min 2: Side Kick Throw
Min 3: D-Ball Clean
Min 4: Reverse Lunges

WEDNESDAY

STRENGTH
4 sets
Amrap – 2 Strict Pull Ups
10 Arrested Superman Raise
+
Every 2 min x 4-5
Máx Curl, minimum 12
10 V-ups + 30 sec Hollow Hold

METCON
5 Rounds for Time
250 mt Row
10 Sit Up
15 American Swing 24/16
*17 min cap time

THURSDAY

STRENGTH
12 min EMOM
Min 1: 6 Dual Rack Kb Split Squat AHAP, 30×1
Min 2: Banded Hamstring Curl
Min 3: 20 sec Weighted Side Plank each

METCON
AMRAP – T 2
2 min On 2 min Off x 20 min
4 Devil Press*
Amrap mt Erg
+add 2 Devil Press each Round

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Upright Row
Min 2: 10-12 Curl and Press
Min 3: Rest

12 min EMOM
Min 1: 10 Single Leg Hip Thrust each
Min 2: 15-20 Crunch to Toes
Min 3: Rest

METCON
In 14 min
50 Step Up, Prisoner o Weighted
90 cals, change every 15/12 cals
50 Box Jump step down
In the remaining time erg for mt, change every 15/12 cals

Workouts of the week 08.01 / 14.01

05/01

MONDAY

STRENGTH
Back Squat
5 – 4 – 3 – 2
*rest 3 minutes between sets

METCON
3 x 3 minute Amrap, 90 sec rest between
3 Power Cleans 100/70 Kg
5 Box Jump-step down 50/60 cm

TUESDAY

STRENGTH
Every 3 minutes x 5
8-12 Dumbbell Glute Bridge Floor Press
15 Banded Good Mornings
5-8 Strict T2B

METCON
5 RFT
12 mt Dumbbell Walking Lunges 2 x 22/15 kG
12 T2B
*14 minute cap

WEDNESDAY

STRENGTH
Every 2 minutes x 5
3 Muscle Snatch 3 Tall Snatch
*technical and speed focus

Every 2 minute x 5
1 Power Snatch 2 Hang Squat Snatch

METCON
10 minute AMRAP
15 SDHP (35/25)
30 Double Unders

THURSDAY

STRENGTH
Skill
Bar Muscle Ups

METCON
Every 3 minutes for 18 minutes (6 sets)
90-sec AMRAP
12 Burpee-to-target (6″)
AMRAP Calorie Assault Bike / Shuttle Run*
alteran cada ronda

FRIDAY

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

METCON
20 minute AMRAP T-2
19 Wallball 9/6 Kg
19 Calorie Row
*los atletas trabajan a la vez en un movimiento, al acabar de la tarea se cambian

SATURDAY

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
Goblet Squats (24/26)
Sit-ups
*20 minute cap, no rest between
**partition any style


GPP

MONDAY

STRENGTH
4 sets
6-8 Dual Kettlebell Press
10-12 Dual Rack Reverse Lunges (5/5 o 6/6)
+
3 sets
15 Plate Z-Press
15 Plate Bent Over Row

METCON
15 min AMRAP
10 American Swing
10 Box Jump Step Down
10 Hands Off Push Ups

TUESDAY

STRENGTH
4 sets
8 Hip Thrust
10 Banded Lateral Walk o Clamshell
+
100 Frog Pump

METCON
5 Rounds for Quality
18/15 calorias erg o 1 min Single Unders
12 Db Hang Clean and Jerk
9 V-Ups

WEDNESDAY

STRENGTH
Every 90 sec x 15 min alternating
8-10 3 Point Dumbbell Row each
12 Tall Plank Db Drag + 12 Shoulder Tap

+
In 5 min accumulate max time in Hollow Position

METCON
For Time
21 Burpees
15-12-9 D-Ball Clean 50-40 kg
*cap time 12 min

THURSDAY

STRENGTH
??4 sets
6-8 Bulgarian Squat x side
30 sec Side Plank each side
*rest 90-120 sec

METCON
16 min EMOM
1 min Air Squat
1 min Row
1 min Slam Ball
1 min Push Ups Loaded Beast

FRIDAY

STRENGTH
4 sets
4-6 Strict Chin Ups
8-12 Lateral Raise
+
3 sets
15 Biceps Curl
20 Donkey Banded Kick (10/10)

METCON
3-4 Rounds For Quality
Atleta A: 8 Renegade Row, 10 Hang Muscle Clean and Press, 12 Romanian Deadlift
Atleta B: erg for Mt
*15 min cap time

Workouts of the week 01.01 / 07.01

30/12

TUESDAY

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

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

WEDNESDAY

STRENGTH
Deadlift
3 x 3.3.3

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

THURSDAY

STRENGTH
Unlock your Skill: Bar/Ring Muscle Up

METCON
6 min Amrap
5 T2B
7 Box Jump Over
9 American Swing 24-16 kg

6 min Amrap
Wall Walks Ladder of 1
UB Double Under ladder of 10

6 min Amrap
5 T2B
7 Box Jump Over
9 American Swing 24-16 kg
*rest 90 sec between Amrap

FRIDAY

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

METCON
3RFT
20 C2B
10 Power Snatch 50/35
20 V-Ups
10 Overhead Squat 50/35

SATURDAY

STRENGTH
Every 3 min x 4
6 Close Grip Bench Press
12-15 Banded Pull Apart
30 sec Hollow Rock

METCON
In 17 min
Run/
Row 500 mt
Amrap
10 Hands Off Push Ups
10 Box Jump Step Down
10 Toes to Bar


GPP

TUESDAY

STRENGTH
Every 2 min x 5
Amrap Strict Pull Ups
10 Alternating Vups
+
1 set every 90 sec x 4
Max Bent Over Plate Row

METCON
18 min Emom, focus on quality
Min 1: Erg for mt
Min 2: 18 American Swing
Min 3: 12 Loaded Beast Push Ups

WEDNESDAY

STRENGTH
15 min EMOM
Min 1: 12 Dual Romanian Deadlift, 30×1
Min 2: 12 Goblet Narrow Squat
Min 3: Rest

6 min Emom
30-40 sec Hollow Hold
30-40 sec Plank on Hands

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

THURSDAY

STRENGTH
4 Rounds
1 Exercice every 90 sec
A: 10-8 Dual Seated Kettlebell Press
B: 35-45 sec Wall Sit
C: 15 Overhead Plate Sit Up

METCON
18 min Amrap
24 Air Squat
24 Hands Off Push Ups
48 Double Unders
24 Sit Up
24 Reverse Lunges

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Lateral Raise
Min 2: 10-12 Upright Row
Min 3: Rest

12 min EMOM
Min 1: 10-12 Cossack Squat
Min 2: 15-20 Banded Hamstring Curl
Min 3: Rest

METCON
12 min For Quality
15 Burpees no Jump
12 Slam Ball
9 Broad Jump Back Pedal