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

---

CROSSFIT

---

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

---

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

---

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

---

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

---

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

---

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

---

GPP

---

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

---

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

---

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

---

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

---

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

---

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

---

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

---

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

---

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

CROSSFIT

---

MONDAY

TEST: ABSOLUTE STRENGTH
1RM Back Squat
1RM Strict Pull Ups

METCON
For time:
9-15-21
DB Front Squat
Burpees Pull Ups
Time Cap 12 min

---

TUESDAY

TEST: POWER
1RM Power Clean

TEST: STRENGTH ENDURANCE
3-minute AMRAP Power Clean

METCON
12 min For Quality
7 T2B
9 Push Ups
12 Hang Power Clean 40/30
30 Double Unders

---

WEDNESDAY

TEST: AEROBIC POWER
2 K Row For Time

METCON
12/15 min For Quality
2 Wall Walks
10 V-Ups
2 Wall Walks
15 cals

---

THURSDAY

STRENGTH
16-minute EMOM
1 – 1-5 Bar Muscle Up o 5-10 C2B o 9-15 UB Pull Ups
2 – 12 Weighted Walking Lunges
3 – 30-45 sec Front Leaning Rest / Hollow (alternado)
4 – rest

METCON
19-minute EMOM (40 seg trabajo, 20 seg descanso)
Min 1: D-Ball Clean
Min 2: Box Jump
Min 3: Erg o Shuttle Run
Min 4: rest

---

FRIDAY

TEST: AEROBIC ENDURANCE
20 min Amrap
11 Box Jump-step down (50/60)
11 American Kettlebell Swings (24/16)
11 Calorie Row
11 Down and Up
11 Wallball (9/6)

STRENGTH
CORE o PUMP a elección del Coach

---

SATURDAY

METCON
In teams of 2
3 x 10 min Stations

Station A
10 Snatch 35/25
10 Burpee Box Jump Overs

Station B
10 Push Press 35/25
10 Box Jump Over

Station C
10 Front Squat 35/25
10 Cals Erg o 30 DU

GPP: Dumbbells

---

GPP

---

MONDAY

STRENGTH
4 sets (super set)
8 Incline Dumbbell Bench Press
12 Deficit Single Arm KB Split Squat (6/6)
3 sets
Máximo de Banded Triceps Extension (o French Press)
30 Russian Twist

METCON
5 Rounds for Time
20 Calorías
15 American Swing
10 Slam Ball

Cap time 22 min

---

TUESDAY

STRENGTH
4 sets
8/6 Dual KB/DB Sumo Deadlift (30×1)
Max Reverse Grip Australian Pull Ups
Max Curl Crush Grip

METCON
17 min AMRAP
12 Dumbbell Power Snatch
12 Box Jump Step Down
12 Down Up
12 Wall Ball

---

WEDNESDAY

STRENGTH
4 sets
10 Seated Shoulder Press
10 Hanging Leg/Knee Raise

METCON
21-18-15-12-9
Push Press (20/15)
Goblet Reverse Lunges
V-Ups
Cap time: 14 min

---

THURSDAY

STRENGTH
4 series
6/8 Wide Grip Pull Ups
6 Step Down por lado

METCON
19-minute EMOM (40 sec work, 20 sec rest)
Min 1: D-Ball Clean
Min 2: Box Jump
Min 3: Erg o Shuttle Run
Min 4: rest

---

FRIDAY

STRENGTH
3/4 sets
6/8 Hip Thrust
Max Dumbbell Floor Press

METCON
For Time – T2
50 – 40 – 30
Hands Off Push Ups
Calorías
Cap time: 15 min

---

SATURDAY

METCON
In teams of 2
3 x 10 min Stations

Station A
10 Dumbbell Snatch
10 Burpee Box Jump Overs

Station B
10 Dumbbell Push Press
10 Box Jump Over

Station C
10 Dumbbell Front Squat
10 Cals Erg o 30 DU

CROSSFIT

---

MONDAY

STRENGHT
Every 2 min x 6
2 Power Snatch 1 OHS

METCON
10-9-8-7-6-5-4-3-2-1
Snatch 40/30kg
Pull Ups
Cap time 13 min

---

TUESDAY

STRENGTH
5 x 2 Back Squat
rest 2 min between sets, start at 70%

METCON
In 20 min – T2
1200 mt Erg
200 Double Unders

10 Rounds
15 Wall Ball
5 Burpees

2000 double Unders
Amrap Erg

---

WEDNESDAY

STRENGTH
6 min EMOM
A- 3 Wall Walks
B- 18 Tall Plank Shoulder Tap
+
Kipping Handstand Push Ups Review

METCON
6 Rounds for time
200m Run o 250 erg
10 DB Box Step Ups 22.5/15kg
10 Handstand Push Ups
20 Sit Ups
Cap time 22 min

---

THURSDAY

STRENGTH
4 x 3 Deadlift
Rest 2 min between sets

METCON
16 min EMOM
Min 1: 5/8 D-Ball Clean
Min 2: 10/15 Hands Off Push Ups
Min 3: 10/12 D-Ball Hug Reverse Lunges
Min 4: 10/15 V-Ups

—

FRIDAY

MONSTER WORKOUT
For Time – In teams of 2
800m Row (400/400)
+
100 Thrusters 42,5/30
80 Toes to Bars
60 Burpees over Box o Bar
40 Clean and Jerk 50/35
20 Muscle ups
+
800m Row (400/400)
*time cap 35 min

---

SATURDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15

METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals

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 T-2
70 – 50 – 30
Calorías
Dual Dumbbell Snatch

Cap time 22 min

---

TUESDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Deficit Goblet Split Squat
+
3 sets
Máx Banded Triceps Extension
30 Russian Twist

METCON
15 min AMRAP
8 Dumbbell Box Step Up, 1 Dumbbell (22.5/15)
10 Hands Off Down Up
16/14 cals erg

---

WEDNESDAY

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

METCON
21 – 18 – 15 – 12 – 9 – 6
American Swing
Slam Ball
Squat Jump / Air Squat
*Cap time 14 minutos
+
Tabata
Side Kick Throw / Alt V-Ups

---

THURSDAY

STRENGTH
5 sets
8 Arnold Press
10 Reverse Sit Up
+
3 x 10 Bent Over Lateral Raise

METCON
15 min Emom
Min 1: 15/12 cals
Min 2: 15/12 Wall Balls
Min 3: 10 Dummbell Push Press

---

FRIDAY

MONSTER WORKOUT
For Time – In teams of 2
800m Row
+
100 Thrusters 20/12.5 kg
80 Sit Up
60 Burpees Over the Partner
40 Hang Clean and Jerk 20/12.5 kg
20 Australian Pull Ups
+
800m Row

Time cap 35 min

---

SATURDAY

STRENGTH
4 sets
6/10 Hip Thrust
Máx Dumbbell Floor Press*
*minimo 8 reps, max 15

METCON
AMRAP 18 min
30 D-Ball Deadlift
30 Sit Up
20 Cals
15 D-Ball Clean
20 cals

CROSSFIT

---

MONDAY

STRENGHT
5 sets, elegir un drill:
A. 5 Narrow Grip Pull Ups + 3-5 Russian Dips
B. 1-3 Banded Bar Muscle Ups
C. 1-3-5 Muscle Up o intentos según capacidades

METCON
5 Rounds for Time
30 Wall Balls 9/6 kg
15 American Swing
6 Bar Muscle Ups o 9 C2B
17 min cap Time

---

TUESDAY

STRENGTH
Bench Press
10-8-6-6

METCON
EMOM Until Failure:
Min 1: 15/12 Calorie Erg
Min 2: 6 Burpees Box Jump Over (añadir 1 rep cada ronda)
Min 3: Rest

---

WEDNESDAY

STRENGTH
Front Squat
7-5-3-3-3
2 min rest between

METCON
4 Rounds (15 min)
1:00 Max Bike
1:00 Max Thrusters 35/25 kg
1:00 Max Toes To Bar
1:00 rest
Cada ronda se puntúa por reps/cals

---

THURSDAY

STRENGTH
Active Recovery

METCON
10 Rounds For Time – T2
6 Double Dumbbell Hang Snatches
30 Double Unders
15/12 Calorie Row
1 Round each

—

FRIDAY

STRENGTH
Build 2 Heavy Reps of the Day of Power Clean
Cap Time 12 min

METCON
9 min Amrap
1-2-3
Cleans, HSPU
30 Air Squat

4-5-6
Cleans, HSPU
50 Air Squat

---

SATURDAY

METCON
For Time or rep – T2
100 Walking Lunges
120 Sit Ups
60 Power Snatch
100 Burpees no Push Ups
120 Cals erg
30 min cap time

GPP

---

MONDAY

STRENGTH
3/4 sets
12 Bulgarian Squat 6/6
16 Single Arm Kettlebell Floor Press 8/8
20 Alternating V-Ups 10/10

METCON
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbbell Thruster 15/10 kg
Burpees no Jump
Cap Time 12 min

---

TUESDAY

STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick (por lado)
30 Side Plank (por lado)

METCON
12 min Amrap
30 Double Unders
15/12 cals erg
12 American Swing

---

WEDNESDAY

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

METCON
15 min Emom 40 sec On 20 sec Off
Min 1: Calorías
Min 2: Box Jump Step Down
Min 3: Prisoner Reverse Lunges

---

THURSDAY

STRENGTH
4 sets
12 Gorilla Row
10 Hamstring Med Ball Curl
10 Reverse Sit Up

METCON
3 Rounds 5 min On 1 min Rest
9 Devil Slam Ball
12 Sit Up
15 Wall Ball

---

FRIDAY

STRENGTH
3 sets
12 Chest Fly
12 French Press
3 sets
3 x 16 Cossack Squat
3 x 30 Frog Pump

METCON
2 Rounds alternating A/B, 1 min rest between
A. Tabata Hands Off Loaded Beast Push Ups / Hollow Hold*
B. Tabata Erg
*cambia cada 2 intervalos

CROSSFIT

—

MONDAY

STRENGTH
Cada 90 segundos x 6 series
1 Hang Power Clean
1 Full Clean

METCON
Por tiempo – T2
500 m de remo
25 D-Ball Clean 50/35
500 m de remo
50 Hang Power Clean 70/50
500 m de remo
25 D-Ball Clean 50/35
Time Cap 16 minutos

—

TUESDAY

STRENGTH
Every 2 min x 6
3 Jerk ( 2 Power + 1 Split)*
*start with light weight, focus on technique

METCON
15-12-9 Push Jerk
25-20-15 Double Unders
15-12-9 Burpees Over the Bar
25-20-15 Double Unders
Time Cap : 13 minutos

—

WEDNESDAY

STRENGTH
Review: Kipping o Butterfly C2B

METCON
10 Rounds For Time
200 mt Row
15 Wall Ball
7 C2B
Time Cap 22 min

—

THURSDAY

STRENGTH
5 sets
5 Back Squats
10/15 Box Sit Up

METCON
Amrap 7 min
9 Box Jump Over
7 Toes to Bars

Amrap 7 min
12 Wall Ball
6 Dumbbell Snatch alt
*2 min rest between

—

FRIDAY

STRENGTH
5 sets
10 mt HSW
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

Opción 2
5 sets
10-16 Wall Supporters Hips Tap / Shoulder Tap
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

Opcion 3
5 sets
10-16 Pike Hips Tap / Shoulder Tap
40 sec Weighted Hollow
40-60 Double Unders Unbroken
*90 sec rest

METCON
15 min Emom
Min 1: 4 Strict Handstand Push Ups o Max mt HSW
Min 2: 8 V-Ups
Min 3: 12/15 American Swing

—

SATURDAY

METCON ?
In teams of 2
3 x 10 min Stations

Station A
10 DB Snatches
10 Burpee Box Jump Overs

Station B
10 DB Push Press x side
10 Box Jump Over

Station C
10 DB Front Squat
10 Cals Erg

---

GPP

—

MONDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
12 Goblet Split Squat
+
3 sets
Max Banded Triceps Extension
30 Russian Twist

METCON
For Time with a Partner
100 Athletic Burpees
100 cals
100 Russian Swing 32/24
*change every 10 reps

—

TUESDAY

STRENGTH
Back Complex Every 3 min x 4
8/10 Dual Kb/Db Deadlift, 30×1
6/8 Bent Over Db/Kb Row, 20×0
Máx Curl

METCON
20/19 min Emom
Min 1: 150 mt erg sprint
Min 2: 12 Goblet Reverse Lunges
Min 3: 12 Hang Dumbbell Snatch
Min 4: 12 Alt V-Ups Ronda 1-3-5 Rest min 2-4

—

WEDNESDAY

STRENGTH
4 sets
Max Chin Ups – 3
6 Step Down x side

METCON
8 Rounds For Time
4 D-Ball to Box
6 Box Jump Step Down
8 Sit Up
Cap Time 15 min

—

THURSDAY

STRENGTH
4 sets
10 Arnold Press
10 Reverse Sit Up
+
3 x 10 Frontal + Lateral Raise

METCON
21-15-9
Front Squat 22/15
Burpees
into
9-12-15
Push Press 22/15
Down Up

—

FRIDAY

STRENGTH
3/4 sets
6/10 Hip Thrust
Max Dumbbell Floor Press

METCON
In 15 min – T2
Row 500 metros

20 Rounds
6 Push-ups
9 Slam Ball (puedes cambiarlo por 12 Kettlebell Swings si lo prefieres)

AMRAP cals at Erg

CROSSFIT

—

MONDAY

STRENGTH
Every 2 min x 5 sets
1 High Hang Snatch
1 Hang Snatch (just above knee)
1 Low Hang Snatch (below knee)

METCON
Annie With a Twist
In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

—

TUESDAY

STRENGTH
Kipping Technique
+
Muscle Up o Pull Ups Practice

METCON
20 minutes Amrap
400-meter run
2 Rounds
6 Single Arm Devil Press, change every round
6 bar muscle-ups / 9 c2b
10 dumbbell walking lunges

—

WEDNESDAY

STRENGTH
4 sets
4 Back Squats
8 Bent Over Row

METCON
For time
9-7-5-3 Thrusters 60/45 kg
15-12-9-6 Box Jump

—

THURSDAY

STRENGTH
5 sets
10 Dumbbell Floor Press
15 DB Toes Elevated RDL

METCON
5 Rounds for Total Reps:
1 Minute Burpees
1 Minute Wallballs (20/14) to 10/9ft
2 Minute Bike Erg Calories
1 Minute Rest

—

FRIDAY

STRENGTH
Build 3 Heavy Power Clean

METCON
Every 3 min x 7
5 Power Clean 70/50
15 Bar Facing Burpees

—

SATURDAY

For Time – T2
10 Rounds
12 Cals Row
12 DB Front Squats

400m Run
15 Synchro Burpees

8 Rounds
12 Pull Ups
12 DB Reverse Lunges

400m Run
15 Synchro Burpees

6 Rounds
12 High Box Jumps
12 DB Power Snatches

---

GPP

—

MONDAY

STRENGTH
4 x 8 Seated Arnold Press 21×1
3 x 12 Deficit Suitcase DB Reverse Lunges 6/6

Max Banded Face Pull
Tabata Quadruped Shoulder Tap

METCON
4 Rounds For Time
10 Weighted DB Box Step Up, 10/5 kg plate
12 Single arm Hang Clean and Jerk each side
16/14 cal at machine

—

TUESDAY

STRENGTH
Trap Bar Deadlift 4 x 6
+
3 sets
10 Lying Glute Kick x side
30 Side Plank x side

METCON
14 min Amrap
Atleta A: 10 D-Ball Clean 50/40 kg
Atleta B: Amrap cals
*change after athlete A has completed all 10 reps

—

WEDNESDAY

STRENGTH
10-10-8-8 Dumbbell Bench Press
10 – 1 ¼ Narrow Stance Goblet Squat
+
3 x Max Diamond Push Ups

METCON
16 min Amrap
Min 1-2: Erg
Min 3: Slam Ball
Min 4: Burpees into Reverse Lunges

—

THURSDAY

STRENGTH
4 sets
12 Gorilla Row (no push ups – 5/5)
12 Feet Elevated Glute Bridge
12 Alt V-Ups

METCON
For Time
20-10-20-10
American Swing 24/16
Box Jump
V-ups

—

FRIDAY

STRENGTH
3 x 12 Chest Fly
3 x 12 French Press

3 x 16 Cossack Squat
3 x 30 Frog Pump

METCON
Amrap 20 min
200 mt run o Row-Bike-Ski
20 Hands Off Push Ups
30 Med Ball Deadlift
10 Medball Sit Up

—

CROSSFIT

—

MONDAY

STRENGTH
5 sets
4 Thruster
4 Weighted Pull Ups

METCON
For Time
21 Front Squat 50/35
15 Chest to Bar
21 Push Press 50/35
15 Chest to Bar
21 Thruster 50/35
15 Chest to Bar
*15 min cap time

—

TUESDAY

STRENGTH
12 EMOM
Min 1: Max Strict HSPU
Min 2/3: Descanso

METCON
Every 8 min x 3
800m Run o Row
60 Wall Ball
AMRAP Wall Walks

—

WEDNESDAY

STRENGTH
Every 90 sec x 6
1 Pull Clean
1 Hang Power Clean
1 Power Clean

METCON
14 min AMRAP
60 Double Unders
30 Toes to Bars
15 Power Clean 70/50 kg

—

THURSDAY

STRENGTH
4 sets
10 Box GHD Sit Up
10 Lateral Pass x side
20/30 m UB D-Ball Carry

METCON
5 rounds
28 Cals
21 Box Jump
12 Single Arm Push Press 6/6 22.5/15
*cap time 17 min

—

FRIDAY

STRENGTH
Every 3 min x 5
5-5-3-3-3 Sumo Deadlifts

METCON
5 Rounds For Time
5 Deadlift 100/70 kg
10 Burpees over the bar
20 Air Squat

—

SATURDAY

METCON
For Time – T2
1200m Row
90 SDHP 35/25 kg
30 Synchro Burpees

800m Row
90 Thrusters 35/25 kg
30 Synchro Burpees

400m Row
90 Snatch 35/25 kg
30 Synchro Burpees

---

GPP

—

MONDAY

STRENGTH
3 sets:
6/8 Single Arm Dumbbell Row
10/12 Single Leg RDL
+
3 sets
30 Russian Twist

METCON
20 min Amrap
12 Alt V-Up
12 Box Jump Step Down
12 Dumbbell Clean 6/6 (25/20)

—

TUESDAY

STRENGTH
10-8-6-6 Dual KB Front Squat 30×1
6/8 Single arm Press x side
+
3 sets
10/15 French Press

METCON
8 Rounds for Time
12 cals Row
10 Goblet Reverse Lunges
8 Down Up
cap time 15 min

—

WEDNESDAY

STRENGTH
4 sets
12 Bulgarian Squat 6/6
6 Strict Chin Ups 3 sec pause at top
+
3 x Max Banded Pull Apart

METCON
3 Rounds for Time
250 mt run o Erg
4 rounds
3 Push Press 20/12,5
9 Air Squat
cap time: 16 min

—

THURSDAY

STRENGTH
4 x 6 Trap Bar Deadlift
+
3 x 15 Side Bend x side

METCON
18 min Emom
Min 1: 15/12 cals
Min 2: 12 American Swing 24/16
Min 3: 10 Slam Ball

—

FRIDAY

STRENGTH
3 sets
12/+ Seated Dumbbell Curl
Max Diamond Push Ups

3 sets
12 Dumbbell Single Leg Glute Bridge
10 Deficit Cross Leg Glute Bridge x side after each set

METCON
For Time T-2
100 Weighted Step-Ups
80 DB Power Snatches
1200m erg
cpa time 20 min

—