h

Workouts of the week 10.05 / 15.05

08/05

CROSSFIT

MONDAY

Every 2:30 x 4
20 sec Weighted Lateral Plank each
8/8 Goblet Warrior Lunges Db
+
AMRAP 24
50 Du
12 Box Jumps
50 Sit Ups
12 Dual DB Front Lunges @22´5/15
800m Run every 6 min

TUESDAY

EMOM 12
M1: 1-3 Ring Muscle Ups estrictos
M2: 5/5 DB Bench Press t21x1
M3: 40 sec Plank March
+
5 x 3 min Window T2
25 sec max cal Assault each
20m Dual Kb Heavy Farmer Walk each
12-18 Burpees Syncro

WEDNESDAY

1 RM Squat Clean
+
For Time
35 Squat Clean* @50% of today RM

THURSDAY

12 min Volume Accumulation
8 Glute Bridge March
10 Forward Kick Through
12 Kb Plank Drag
20 Kb Hip Halos
+
AMRAP 12
1K Row for Time
directly into
Max Rounds of
4 T2B / Hang Leg Raises
8 Tuck Up Sit Ups
12 Russian Kb Swing

FRIDAY

1 RM Split Jerk, from rack
+
EMOM 7
7 Wall Balls, 6 Db Snatch, 5 Hand Release Push Ups

SATURDAY

AMRAP 13 – T2
AT1: 6 Pull Ups, 8 Box Jump Over
AT2: Max Mb/Slam Ball Throw

rest 2

5 min to Find 1 RM of Weighted Strict Pull Ups o Max Reps of Ring Row

.


GPP

MONDAY

Every 3 min x 4
6/6 Kb Suitcase Bulgarian Squats
6/6 Kb Single Leg Romanian DL
20 Wall Sit Abductions
+
AMRAP 20
12 Tuck Ups Sit Ups
16 Russian Kb Swing
12 Front Rack Kb Lunges
2 x 600-800m Row*
*Group 1 @ minutes 4 y 11
*Group 2 @ minutes 8 y 15

TUESDAY

12 Volume Accumulation
6/6 Kb Glute Bridge Floor Press
6 Push Ups Feet Elevated
12 Deadbugs

+
4 x 3:30 Windows T2
AT1: 200m Run
AT2: max Down Up + Step Ups

WEDNESDAY

Every 2 min x 5
5 Dual Db Squat Clean
16 Db Russian Twist
+
3-4 sets
12 Kneeling Sissy Squats
12 Seated Leg Raises
+
For Time
21-15-9
Dual Db Front Squats
Sit Ups
Du o Su x 3 (63-45-27)
TC.8´

THURSDAY

EMOM 12
M1: 1-5 Strict Pull Ups
M2: 6/6 Db Curl to Press
M3: 16 Vups alternas
+
4 sets For Quality
10 Dual Db Chinese Rows
15 Bench Tucks
+
AMRAP 12
IN: 20-34 cals o 2´max cal bike
Directly into
11 Db Crunch
8 Hang DB Snatch
5 Box Jumps

FRIDAY

Every 3 min x 5
7/7 Suitcase Kb Cursit Squats
7 Sprawl to Squats
14 Lateral Leg Throws
+
3 sets
10 Beast to Lunge
8 Push up to Downdog
6 Pike Leg Lifts Over the Kb
+
EMOM 9
50 sec Work 10 sec Rest
5 Burpee Broad Jump to Plate

  • max Plate Thrusters @15/10

Workouts of the week 03.05 / 08.05

30/04

CROSSFIT

MONDAY

12 min Volume Accumulation
Strict Ring Muscle Up
+
AMRAP 13
6 Burpee Box Jump
50 Double Unders

TUESDAY

Deadlift 5 Heavy Reps

+
Every 4:30 min x 4
400m Run
8-12 T2B
5 Deadlift @110-80

WEDNESDAY

Split Jerk find 2 Heavy reps
+
3 Rounds for Time
18 Wall Balls
6 HSPU
18 Kb Snatch 9/9 @20/12
tc 9

THURSDAY

15 min Volume Accumulation
15 Heavy DB Hip Thrust
10/10 Goblet Lateral Step Ups
30 Plate Russian Twist

+
E2MOM 8
30 sec Max Cal Assault
40m Heavy Farmer Walk (Kb/Db)

FRIDAY

Every 2 min x 5
2 Squat clean @90%
+
AMRAP 10
10 OHS @40/25
10 Box Jump Over
1 Rope Climb

SATURDAY

1 Round For Time Relay Style
15-18 cal row
15 2DB SUMO DL @22´5/15
100m sprint

Directly into
100-150 cal row

Directly into
1 mile run

.


GPP

MONDAY

Every 3 min x 4
6 Dual Db Arnold Press
7-9 Med Ball Push Ups
15 Bench Tucks

+
3 sets For Quality
6 Db Frontal Raises
12 Db Bent Rows (1 por los 2 bolos)
30 sec Hollow Hold /Tuck
+
AMRAP 13
10 Burpees Over the Db
200m Run

TUESDAY

Every 2 min x 5
8 Dual Kb Suitcase Deadlift
6/6 Half Turkish Get Ups*

+
4 For Quality
6/6 Banded Split Squats
8 Rower Tuck Ups
*Light Weight
+
5 Rounds 2:30 Work 30 sec Rest
30 sec Max Cal Row
40m Dual Kb Farmer Carry
Max Vups

WEDNESDAY

Every 2 min x 5
3 Db Push Press + 5 Db Push Jerk each

+
3 sets for Quality
5 Inchworm
6/6 Db single leg glute bridge
12 DB plank drags

+
3 ROUNDS for Time
7/7 Db Thrusters
14 Single Db Renegade Rows
7/7 Db Hang Snatch, no alt.
tc.9

THURSDAY

Every 3 min x 4
1 min Weighted Wall Sit
45 sec Weighted Forearm Plank
30 sec Broad Jumps Back Pedal
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: max DU
M2: max Vups
M3: max Box Jumps

FRIDAY

Every 2:30 x 5
5 Dual Db Hang Squat Clean, 2 sec pause in catch
3-5 Strict Pull ups
+
AMRAP 10
15 Sit Ups
15 Russian Kb Swing
A la voz del Coach 30 sec Max Effort en la Bike

Workouts of the week 26.04 / 01.05

25/04

CROSSFIT

MONDAY

Volume Accumulation 12 min
20m Dual Kb Front Rack Carry AHAP
20 Single Arm Kb Rack Bench tucks
20 Seated Pike Leg Lifts
+
EMOM 12
M1: 300-400m Assault
M2: max Kb Clean @24/16*
M3: rest
*1 arm each round

TUESDAY

Every 2 min x 5
3 Split Jerk behind the neck
+
6 Rounds For Time
12 Pull Ups
18 Single arm Devil Press @22´5/15
18 DB Suitcase Lunges
tc.18

WEDNESDAY

Running Drills
+
Every 4 min x 4
40 DU o 1 min máximos /100 SU
200m MB run
30 MB Russian Twist
+
Cash Out

THURSDAY

Every 2 min x 5
3 Squat Clean @80%
+
AMRAP 8
2 jumps over a wall (2 box)
3 T2B
3 DL
3 T2B

FRIDAY

Skill
Ring Muscle Up, focus on Turnover
+
For Time
50 Muscle Snatch @40/25*
40 Box Jump Overs
30 Muscle Snatch

SATURDAY

STAY OUT AND USE YOUR FITNESS, OR NOT!


GPP

MONDAY

12 min Volume Accumulation
6 Dual DB romanian DL
12 DB Hip Thrust
12 Hollow Rocks
+
Accessory
+
EMOM 12 min
40 sec Work 20 sec Rest
M1: Max DU
M2: DB Hang Power Clean alt.

TUESDAY

Every 2 min x 5
3 KB Strict Press
5 KB Push Jerk
+
Accessory

+
6 Rounds for Time
15 Burpees
18 Kb Lunges
12 Tuck Sit Ups
tc.15

WEDNESDAY

Every 3 min x 4
7 Dual DB front squat
1´ Wall Sit Banded Abductions
9 Squat Jump

+
Every 4 min x 4
Odd: 40 Mountain Climbers + 1 – 1´5k assault
Pairs: 40 Db L Crunches + 40 Db Front Squats

THURSDAY

15 min Volume Accumulation
6/6 Db Snatch
20m Single Arm Overhead Carry
6/6 Turkish Sit Ups unweighted

+
Accessory
+
AMRAP 8
16 Kb Russian Twist
12 AKb Swing
4 Broad Jumps

FRIDAY

Every 2:30 min x 5
6/6 DB Floor Press
12 Reverse Lunge to High Knee
18 Vups alt.
+
For Time
800m run
Directly into 4 rounds (T2)
AT1: 20 cal Row
AT2: max Push Ups
tc 15´

Workouts of the week 19.04 / 24.04

18/04

CROSSFIT

MONDAY

Every 2 min x 5
1 Push Jerk + 3 Split Jerk
+
AMRAP 9 min
1 km Row (comparar con el 8 abril)
Max Rounds
10 Db Snatch @22´5/15
7-10 Hand Release Push Ups

TUESDAY

EMOM 14 – 40/20 W/R
M1: Max Du
M2: Max T2B
+
EVERY 3´ X4 SETS:
16 Renegade Rows
16 Seated Leg Raises
16 Banded Lat Pull Downs
+
Tabata
. Db Russian Twist
. Db L Crunch

WEDNESDAY

Every 2 min x 5
5 Squat Clean @70% T&G
+
4 Rounds for Time
20 Dual Kb DL/Single Kb DL
30 Single Kb Step Ups
500m Run
tc.18

THURSDAY

Every 2:30 min x 5
3-8 Ring Pull Ups
5-7 Russian Push Ups
+
AMRAP
15 x 20 sec Work 10 sec Rest (7´30 total)
Int.1: max Pull Ups
Int.2: max Wall Balls
Int.3: max Db OH Lunges @22´5/15

FRIDAY

Assault Bike
5 40 sec max cal
*rest 2 min between
+
AMRAP 15
15 Sit Ups
15 Russian Swing @24/16
18 Single Leg V Ups alt.
18 Kb Clean

SATURDAY

For Time
18-15-12
Atleta 1: Dual Db Push Press
Atleta 2: T2B
20 mt Farmer Carry after each Round
+
For Time
2 K Row*
100 DU**
tc.10´
+
Adaptation
1´5k
50 DU o 200 SU


GPP

MONDAY

Every 3 min x 5 sets
4/4 kb Glute Bridge Floor Press
5-10 Diamond Push Ups
15 Superman Rocks
+
Core
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: Ring row
M2: Burpees
M3: Kb L Crunches

TUESDAY

Every 3 min x 5
1´max cal assault
2´ rest
+
AMRAP 8
19 Russian Kettlebell Swing
9 Box Jumps Step Down

WEDNESDAY

Every 2 min x 5 sets
10-12 Db Squat Clean
10 MB Warrior Lunges
8 Mb Pike Up
+
5 ROUNDS FOR TIME 20´TC
200m run
60 air squats*
40 sit ups
*10 reps less in every round

THURSDAY

EMOM 12
M1: 1-6 strict pull ups/negative pull ups
M2: 7/7 kb chinese rows
M3: 20-30 flutter kicks
+
AMRAP 13
20 DU/50 SU
5/5 Kb Push Press
20m Single Arm Oh Walk

FRIDAY

Every 4 min x 3
1 min Wall Sit
20 Wall Sit Calf Raises
14 Seated Leg Raises
+
For Time – T2
15-12-9-6 Cal Row
8 Dual DB Down & Up after each set

Workouts of the week 12.04 / 19.04

11/04

CROSSFIT

MONDAY

Gymnastics Strength
Every 3 min x 4
. 3-7 Seated Strict Ring Pull Ups
. 3-7 Strict Ring Dips
. 30 Wall Sit Calf Raises
+
Benchmark – Annie
50-40-30-30-20-10
. DU
. Sit ups
Time cap 10

TUESDAY

Weightlifting
. 3 RM Squat Clean, no T&G
+
Metcon
14´AMRAP
. 16 kb front squats @24/16
. 16 suitcase kb step up
. 32 russian kb swing

WEDNESDAY

Strength
Every 3 min x 4
. 6 Hip Thrust
. 20 Frog Pump
. 10 WT Scapular Pull Ups
+
Metcon
21´EMOM
M1: 7-12 t2b
M2: max mt Bike
M3: rest

THURSDAY

Weightlifting Skill
Every 2 min x 5
. 1 Push Press + 3 Split Jerk
+
For Time
10-20-30
. Hang Power Snatch @40/25
. 400m Run después de cada set
Time Cap 13

FRIDAY

Metcon
6 Rounds – 3:30 Work 1 min Rest
. 35 burpees
. 14 pistols on box
. max Tuck Sit Ups

SATURDAY

Strongman Saturday

. 2Kb Sumo DL
. 20m Farmer Carry
. 20m Front Rack Carry
+
3 SETS:
. 20 donkey kicks (banded si es posible)
. 20m duck walk
+
AMRAP 10 – T2
AT1: 5/5 KB Power Clean, 8 Slamball/MB Lateral Throw
AT2: Max DU


GPP

MONDAY

Upper Body
Every 3 min x 5
6/6 DB Floor Press T21x1
12 Box Dips (velocidad)
40″ Plank
+
Metcon
12´AMRAP
5-10 Push Ups
15 American Kb Swing
200 mt run

TUESDAY

Lower Body
Every 2 min x 5
3 Single arm Db DL + 5 Hang Squat Clean*
*1 complex con cada brazo
+
Metcon
For Time – T2
AT1: 50-40-30-20-10 sit ups
AT2: max cal row

WEDNESDAY

Upper Body
Every 3 min x 5
6/6 Seated Bb Strict Press
12 Seated Banded Face Pulls
18 Deadbugs
+
Metcon
EMOM 20 – 40/20 W/R
M1: max DU o práctica
M2: KbSuitcase Step Ups
M3: Kb Snatch o Sumo High Pull
M4: Box Jump Step Down

THURSDAY

Lower Body
Every 4 min x 3
1´max cal assault
1´wall sit
1´max lunges
+
Metcon
7´AMRAP:
max Burpee 2 Jumps over the Db

FRIDAY

Upper Body
EMOM 12
M1: 1-5 Strict Pull Ups o Banded Pull Ups/ring rows
M2: 15 Seated Banded Rows
M3: 30 Mountain Climbers
+
Metcon
8 Rounds For Time
8 Tuck Sit Ups
8 DB Power Clean alternas
30m Single Arm Farmer Walk AHAP
. Time Cap 15

Workouts of the week 05.04 / 10.04

05/04

CROSSFIT

MONDAY

Strength
Hang Squat Clean
5 x 3
+
4 Rounds 4 min Window
. 15-20 cal Assault
. 6 Front Squats*
. 12-15 t2b
*@ 70% of 3 Heavy Reps of Today

TUESDAY

Strength
Every 2 min x 5
. 10-20 sec Ring Hold Support
. 3-10 Ring Dips
+
Accessory
3 sets:
. 10 Db Floor Press t31x1
. 20″ Weighted Hollow Hold
+
For Time
. 32 Power Man Maker @ 22.5-15
*cap time 12

WEDNESDAY

Running Drills
EMOM 12 min – 45 work 15 rest
M1: Banded Run
M2: Goblet Big Reverse Lunge + Step Up + High Knee
+
Metcon
EMOM 20 min
M1: 45″ max DU
M2: 45″ max Sit Ups
M3: 45″ max Sprinter Mountain Climbers
M4: 45″ max Reverse Lunges

THURSDAY

Strength
Every 2 min x 5
Set 1: Max unbroken strict Pull Ups
Set 2-3-4-5: 70% of set 1
+
4 sets
. 6 Sumo DL
. 8 Plank Walkouts
+
In 10 min
. 800m row
AMRAP
. 8 Sumo DL@60-70% peso de arriba
. 12 Down & Up

FRIDAY

Strength
5 x 4 Split Jerk*
*2 sec in Catch Position
+
For Time
6 Rounds
. 20 box jumps
. 16 HSPU o pike push ups
*tc.14´

SATURDAY

HERO WOD
PK
AMRAP 24
. 10 back squats @60/40
. 10 DL @80/50
. 400m sprint
2 min rest between Rounds


GPP

MONDAY

Lower Body
Every 2 min x 5
. 4 Dual DB sumo DL
. 5 Dual DB front squats
. 6 Dual DB suitcase lunges
+
4 Rounds 4 min Window
. 20 V-ups
. 20 Mb Clean
. 200m run

TUESDAY

Upper Body
EMOM 9 min
M1: 6/6 Half Kneeling Landmine Press
M2: 6/6 Landmine Row
M3: Weighted Plank
+
Accessory
+
For Time
. 24 burpees over the bar
. 20 box jumps
. 18 burpees over the bar
. 20 box jumps
. 12 burpees over the bar
. 20 box jumps
*time cap 9

WEDNESDAY

Total Body
EMOM 12 min
M1: 3-5 Strict Pull Ups
M2: Kb Sumo Deadlift High Pull
M3: Superman Rocks
+
EMOM 20
M1: 45″ max m Row
M2: 45″ max DB Power Clean Alternas (AT2)

THURSDAY

Lower Body
5 sets
. 12/12 DB Suitcase Split Squats
. 30 sec Wall Sit Calf Raises
+
Core
+
AMRAP 10
. 20 DU-50 SU
. 10 sit ups
. 20 DU- 50 SU
. 10 Down & up

FRIDAY

Lower Body
5 sets
. 12/12 DB Suitcase Split Squats
. 30 sec Wall Sit Calf Raises
+
Core
+
AMRAP 10
. 20 DU-50 SU
. 10 sit ups
. 20 DU- 50 SU
. 10 Down & up

Workouts of the week 29.03 / 03.04

28/03

CROSSFIT

MONDAY

Strength
Every 2 min x 5
. 30″ plank + 30″ max Strict HSPU o 1 x Unbroken
+
Metcon
22´AMRAP
. 300m row / 600m assault
. 5 Devil´s Press @22´5/15
. 15 Tuck Sit Ups

TUESDAY

Strength
Every 2 min x 5
. 3 High Hang Squat Clean
+
Accessory
+
Metcon
2 Rounds for Time
. 400m run
. 30 hang power clean @50/35
. 20 pull ups
*cap time 12

WEDNESDAY

Strength
Every 2 min x 5
. 3 Push Jerk, 2 sec Pause in Catch Position
+
Metcon
12´AMRAP*
. 10 Db Snatch alt. @22,5-15
. 5 t2b
*Every 4 Rounds perform 50 Du

THURSDAY

Power Endurance
5 sets
. 45″ max cal Assault
. 2´rest
+
Accessory
3-4 sets
. 20 Wall Sit Calf Raises
. 10 Jumping Lunges
. 12 Alternating V-Ups
+
Metcon
EMOM 8 min
20 Sprinter Mountain Climbers, 6 Box Jumps, 5 Burpees

FRIDAY

Strength
Every 2 min x 5
. 3-6 Seated Ring Pull Ups (use false grip), scale up to L Sit o down to Feet on Box
. 12-15 MB Sit Ups
+
For Time
12-15-21
C&J @50/30
. 1-3 rope climb and 200m MB Run* between sets
*or 40 mt Farmer Carry

SATURDAY

*


GPP

MONDAY

Upper Body
Every 2 min x 5
. 30 sec Kb/Db plank + 5-10 Kb/Db push ups t21x1
+
Accessory
+
Metcon
AMRAP 16 min
. 5 tuck sit ups
. 10 burpees
. 15-25 DU/50 SU

TUESDAY

Every 2 min x 5
7 dual DB Front Squats 1 1/4
8 MB Warrior Lunges
+
Accessory
+
2 Rounds For Time
. 30 Db Hang Power Clean
. 400m row
. 50 sit ups
. 60 MB lunges

WEDNESDAY

Total Body
Every 2 min x 5
. 5 Single Arm Kb Push Press T31x2
. 14 Lying Leg Twist
+
Metcon
EMOM 12 min
M1: 3-5 Strict Pull Ups/10-12 Ring Rows
M2: 45″ max cal Assault Bike
M3: 45″ max American KB Swing

THURSDAY

Power Endurance
Every 3 min x 5
. 20-30 Sprinter Mountain Climbers
. 200m run
+
Leg Accessory
+
Metcon
For Time
18-15-12-9-6
. Synchro Lateral Jumps over the Db
. 2Db Deadlift, (split reps)
. Synchro Down Up

FRIDAY

Total Body
Every 3 min x 5
. 12 Kb High Pulls
. 6/6 Goblet Lateral Step Ups
. 3/3 Kb Thrusters
+
Metcon
Amrap 9 min
. 16 Tall Plank Kb Drag
. 14 Sit Ups
. 10 Box Jumps
. 5 Diamond Push Ups

Workouts of the week 22.03 / 27.03

19/03

CROSSFIT

MONDAY

Strength
Every 2´ x 5
. 3 Front squats
+
Metcon
14´EMOM
M1: 2 Rounds*
3-4 T2B + 5 Dead Kb Clean
M2: 30-50 DU

TUESDAY

Strength
Every 2 min x 5
. 6 Push press T&G 2″ pausa en posición final
+
Metcon
20´AMRAP
. 6 Hang Power Snatch @43/30
. 6 Bar Facing Burpees
*every 3 rounds run 200 mt

WEDNESDAY

Strength
Every 90 sec x 6
. 3 Lean Back Strict Pull Ups
+
Functional Body Building
3 set:
. 10 Db/Kb Renegade Rows
. 10 Kb Crunches
. 10 kb/db alternating Bicep Curls/Crush Grip Curl
+
METCON
16 Sets 20 sec On 10 sec Off
Even: max Sit Ups
Odd: Box Jumps

THURSDAY

Power Endurance
T-2 8 Rounds
. 30 mountain climbers
. 12/8 cal assault 16/12 row
*1 Round each
+
Metcon
FOR TIME
. 50 Cal Assault /60 row
. 40 Alt Db Power Clean @22´5/15
. 30 v ups
*10 min cap time

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

SATURDAY

Core
Every 2 min x 6
Even:
. 12 Half Kneeling Landmine Twist
. 10 Kb Russian Twist
. 30 Heel Touches
Odd:
. 12 Good Morning
. 10 Kb Russian Swing
. 30 Back Extensions


Metcon
15´EMOM:
M1: 18 kb Goblet Step Ups @24/16
M2: 18 kb Thrusters
M3: rest


GPP

MONDAY

Total Body
Every 3 x 4 Sets
. 5/5 DB Hang Squat Clean > HEAVY
. 10/10 Single Leg Db Hip Thrust
. 20 BanDed Lateral Heel Touch
(banda por los talones y agarrada con las manos)
+
Metcon
EMOM 12´-14
M1: 12-16 box jump over
M2: 12-16 cal row

TUESDAY

Upper Body
12´EMOM:
M1: 1-5 chin ups / 1-5 banded chin ups
M2: 5/5 DB push press T21x2
M3: 40″ Tuck Hollow
+
Metcon
7´AMRAP x 2
. 10 burpees
. 15 tuck sit ups
. 20 AKB Swing

  • rest 3 min between

WEDNESDAY

Total Body
Every 90 sec x 9
S1: 40″ Dual Kb Deadlift
S2: 40″ max cal Assault
S3: 40″ Push Ups feet elevated (plate)
+
Accessory
3 SETS:
. 20 superman rocks
. 20 banded tricep kicks
+
Metcon
AMRAP 10 min @ aerobic pace
. 4 Broad Jump Back Pedal
. 8 Hands Off Push Ups
. 12 Cals Bike o Sprinter Mountain Climbers

THURSDAY

Lower Body
Every 2 min x 5
. 40-60 sec Wall Sit goblet Loaded
. 12 Kb Step Ups
+
3 Rounds for Time
. 50 Du
. 40 Sit Ups
. 30 Mb Lateral Step Ups
. 20 Alternating V-Ups
. 10 MB Clean
*cap time 15

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

Workouts of the week 15.03 / 20.03

15/03

CROSSFIT

MONDAY
Strength
Strict Shoulder Press
5, 5, 4, 4, 4
*rest 2 min between Rounds

+

Accessory
Every 90 sec x 4
. 5/5 1kb turkish sit ups
. 5 High Box Jump

+

Metcon
For Time
. 15/15 Kb Snatch 24/16
. 21 Box Jump
. 12/12 Kb Snatch
. 21 Box Jump
. 9/9 Kb Nnatch
. 21 Box Jump

TUESDAY

Strength
Back squat
3 – 3 – 2 – 2 – 1 – 1 @32×1

+

Metcon
15´EMOM
. M1: 30″ max effort assault*
. M2: max MB clean
. M3: rest

WEDNESDAY

Strength
Every 90 sec x 6
. 20 sec Hollow Hold + 4-10 Kipping T2B

+

Metcon
20´AMRAP T2
. 50 DU /80 SU cada 1
. 15 Russian Swing Sincro @24/16
. 3-5 Strict Pull Ups

THURSDAY

Strength
Every 2’30» sec x 5
. 5 Hang Power Clean (no T&G, pausa 2″ en catch)
. 10 Front Reverse Lunges
. 15 Superman Rocks

+

Metcon
Every 45 sec x 15 Sets
. Even: 8-10 Burpees
. Odd: 8-10 Wall Balls

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

SATURDAY

Strength
12 min – 90 sec Work 30 sec Rest
Even: 5-10 Strict Ring Dips – Wall Sit in the remaining time
Odd: 5 -10 pike push ups – Lateral Step Up Over in the remaining time

+

Metcon
For Time
27-24-21
. Back Squats @50% 1RM
. Box Jump Over
*200m run between sets


GPP

MONDAY

Upper Body
12´EMOM:
M1: 12/16 Alternating Dual Kb o Db Arnold Press
M2: 12-15 Banded Pull Apart
M3: 40 Plate Russian Twist
+
Shoulder/Core Finisher
Every 90 sec x 4 Sets
. 10 plate turkish sit ups
. 10 plate GTOH
+
Metcon – Team Intervals
21-18-15-9
. American Swing
. Cal row
*cap time 14

TUESDAY

Lower Body
Every 2´30″ x 5
COMPLEX:
. 4 Dual/Goblet squats T32X1
. 4 Dual/Goblet squats T11x1
. 10/15 Side Bend each side or 30 mt Farmer Walk

+

Accessory
Every 2 min x 3
. 12/12 side lying leg lift (PVC a lo largo de la pierna)
. 20-30″ prisoner superman rocks

+

Metcon
. M1: 50 sec Row – Bike
. M2: 50 sec Sit Up
. M3: 50 sec Air Squat
5 segundos menos en cada set

WEDNESDAY

Total Body Pump
16 Sets: 30″ On 30″ Off
. S1: max cal assault
. S2: max 2 hands KB floor press
. S3: max KB sumo DL
. S4: max V ups / tuck sit ups

+

Metcon
AMRAP 16
. 12 Burpees Hands Off Push Ups
. 10 Box jumps Step Down
. 200m run

THURSDAY

Core
12´EMOM
. M1 6-10 Row Pike Up / Body Saw
. 20 sec Side Plank Down Up
. 30-40 sec Kb Crunches / Crunches

+

Metcon
Every 90 sec x 10 sets
. Even: 200/150m Row
. Odd: 20-30 Db C&J @22´5/15

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

Workouts of the week 08.03 / 13.03

04/03

CROSSFIT

MONDAY
Strength 
Every 2´ x 5 Sets: 
. 3 Back Squats T32x1

+

Accessory 
Every 90 sec x 4 Sets:
. 30 sec Weighted Hollow Hold 
. 10-12 DB Romanian Deadlift, 30×1 

+

Metcon 
EMOM 8 min 
M1: 21 DB Front Lunges @22´5/15
M2: 21 burpees over the DB
-3 reps each in every round 

TUESDAY

Skill 
12´EMOM
. M1: 1 rope climb // + legless // – floor 
. M2: 3-5 Strict seated ring pull ups + 5 russian push ups 

+

Metcon
5 Rounds for Time T-2
. 16/12 Cal Row relay style
. 6 Syncro T2B
. 16 Alternating Box Jumps
Time cap.16´

WEDNESDAY

Strength
Every 2´ x 5
. 2 power clean + 2 push press*
*No T&G

+

AMRAP 19´
. 5 G2O @40/25
. 10 Wall Balls
. 15 Air Squats
. 50 DU

THURSDAY

Power Endurance
3 Rounds (31´30” Tot.)
In 3:30 sec
. 21/16 cal assault, 10-15 box jump over
In 3:30 sec
. 25 burpees to target , 10-15 T2B
In 3:30 sec
. 200m run, 16 MB lateral throws

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES

SATURDAY

Strength
Every 2´ min x 5
. 3 Hang Squat Snatch

+

Metcon
For Time
20-15-10
. Kb snatch @24/16
. C2B

+

Accessory
Every 90 sec x 3 sets
. 6/6 KB Chinese rows
. 6/6 KB OH Lunges


GPP

MONDAY

Strength
Every 2´ min x 5
. 3 Hang Squat Snatch

+

Metcon
For Time
20-15-10
. Kb snatch @24/16
. C2B

+

Accessory
Every 90 sec x 3 sets
. 6/6 KB Chinese rows
. 6/6 KB OH Lunges

TUESDAY

Upper Body
12´EMOM
. M1: 8/8 Half Kneeling Kb Press
. M2: 10-15 Bent Over Single Kb rows
. M3: 16 Single Leg Alternating V-ups

+

Conditioning
. 14 Rounds for Time, 1 Round each
. 12 Db Hang Snatch alternating
. 6 Tuck Ups Sit Ups

WEDNESDAY

Total Body
Volume Accumulation 10-12 min
. 6/6 Single Leg KB romanian DL
. 10-12 Tall Kneeling KB horn curl to halo
. 8-10 Sit Up to Standing

+

AMRAP 12´
. 20 KB sumo DL high pull
. 12 box jumps

THURSDAY

Aerobic Endurance
Every 7 min x 3
120 SU/50 DU
15 MB clean
80 mountain climbers
15 MB clean
40 russian swing

FRIDAY

COMMUNITY WOD OPEN EDITION

WORKOUT ÚNICO PARA TODOS LOS NIVELES