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

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

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

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

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

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

CROSSFIT

MONDAY

Every 2 min x 5
. 1-5 Bar Muscle Up
. 3-8 Strict Pull Ups 6-12 Ring Rows

+

For Time
50-40-30-20-10 KB Snatch @24/16
50-40-30-20-10 Sit Ups
*cap time 15 

—

TUESDAY

Back Squat Every 2 min x 5
. 5 reps @32X1

+

EMOM 11
Minutos 1 / 2 / 3
. 6 Hang Squat Clean
. 10 Burpees Over the Bar
Minuto 4
. Rest y subida de peso
Minuto 5 / 6 / 7
. 4 Hang Squat Clean
. 10 Burpees Over the Bar
Minuto 8 . Rest y subida de peso
Minuto 9 – 10 – 11:
. 2 Hang Squat Clean
. 10 Burpees Over the Bar

—

WEDNESDAY

Every 2/3 minute x 4/5
. 3 Power Snatch  + 3 Snatch Balance

+

AMRAP 18 – T2
. 12 Wall Balls
. 10/7 Cal Assault (14/10 Row)
. 5 T2B
*1 Round each

—

THURSDAY

. Running Drills
. Plyo Box Jump 

+

Metcon
Long Intervals

—

FRIDAY

Every 2 min x 5
. 2 Hang Power Clean + 3 Push Press

+

Every 45 sec 18 Sets (13´30 en total)
– Impares: 5 P.Cluster @50/35 o 70% del peso encontrado en el complex de fuerza
– Pares : 6-10 HSPU

—

SATURDAY

Pump + Mega Metcon

---

GPP

MONDAY

. 10 Hip Thrust
. Db Lat Pull Down 
. Max Single Db Row

+

For Time 
50-40-30-20-10 Db Push Press 
50-40-30-20-10 Cal Row

—

TUESDAY

Every 2 min x 5 
. 7 Db Squat T32X1 + 5 Broad Jump

+

Every 90 sec x 4
20 Banded Good Morning
10 Mb Kneeling to Standing

+

. 10 2Kb Sumo Deadlift
. 6-10 Kb Push Ups
. Max Burpees no Push Ups

—

WEDNESDAY

M1: 2-5 Strict Pull Ups
M2: 50″ Lateral Heels Touches
M3: 25/25″ Kb Row

+

12 American Swing
15 Du o 30 Su
8 Single Leg Vups

—

THURSDAY

5/5 Landmine Romanian Deadlift
5/5 Landmine Rows
10 Half Kneeling Landmine Twist

+

Every 5 min x 5 
40 Mountain Climbers 
200 m Run
10/20 Hands Off Push Ups 
10 Plyo Kneeling to Standing / Tall Kneeling to Standing

—

FRIDAY

Cada 2 min x 5 
6/6 Db/KB Floor Press 
25″ Feet Elevated Plank 
+
Cada 90 sec x 4 
30 sec Side Plank each 
15 Kb Crunch

+

Cada 45 sec x 18 sets 
. A1 max mt Row / A2 Kb Overhead Hold

CROSSFIT

MONDAY

Every 2’15» x 5 
. 7 Back Squat,  t 32×1
+
Every 2 min x 3
. 6/6 Lateral Goblet Step Up
. 12 Superman Rocks +
AMRAP 11 
10 ROUNDS 
. 12 Kb Dead Clean 6/6
. 5 Burpee Box Jump 
In the remaining time: max Double Unders 

—

TUESDAY

Every 2’30» x 5
. 5-10 Strict Ring Dip
. 6/6 Db Curl & Press
+
Every 2 minutes x 3
. 3-7 Russian Push Ups
. 3-7 Lean Back Strict Pull Ups
+
For Time
21 – 15 – 9
. Dual Dumbbell Push Press
. Pull Ups
. Wall Ball

—

WEDNESDAY

Every 2 min x 5
. 1 Slow Clean Pull + 3 Hang Power Clean
+
Every 3 min x 6 Rounds – T2
. 200/150 m Row
. Max Kg Movidos de Power Clean

—

THURSDAY

Skill Toes to Bar
+
32´EMOM:
M1: 20 Down Ups
M2: 1-2 Rope Climb
M3: 16/12 T2B
M4: 20″ max effort Assault Bike
*RX+ 1 Leg Less Rope Climb

—

FRIDAY

Every 2 minutes x 5
. 3 Power Snatch + 2 OHS
+
Every 2 minutes x 3
. 6/6 RNT Db Overhead Reverse Lunges
. 20-30″ Handstand Hold
+
AMRAP 8
. 6 Box Jump Over
. 5 1Db Thruster @22´5/15
. 4 Strict HSPU

—

SATURDAY

Cada 3 minutos x 5
. 12 Kick Sit
. 12 Mb Warrior Lunges
. 12 Mb Pike Ups/Tukcs

---

GPP

MONDAY

Every 2 minutes x 5 sets
. 1´max Mb Clean for Quality
. 1´rest
+
Every 90 sec x 5
. 12 Mb Cossack Squats
. 12 Superman Rock
+
AMRAP 11 min
8 Rounds:
150/100 mt Row
In the remaining time: max synchro Burpees

—

TUESDAY

5 Sets:
. 10-15 Box Dips
. 6/6 Lateral Step Down
. 10 Plate Hammer Curl
+
EMOM 6 min – 40 sec work 20 sec rest
. M1: Wall Sit Calf Raises
. M2: Plate Front Raises
+
For Time
21-15-9
. Plate Thrusters
. Alternating Plate Push Ups
. Box Jump

—

WEDNESDAY

Every 2 minutes x 5
. 2 Single Arm Kb Swing*
. 3 Single Arm Kb Pull*
. 4 Single Arm Kb Clean*
. 10 Kb Supine Horn Rows
*1 Complex por cada Brazo
+
6 Rounds 2’30» On 30″ Off
. Max Double Unders o Single Unders
. 8 Kb Dead Clean 4/4
. Max Synchro Speed Skater

—

THURSDAY

32´EMOM:
M1: 16 Sprawls
M2: 12-16 Single Arm Ring Face Pull
M3: 5/5 Triangle to Combat Stand
M4: 20″ Max Effort Row

—

FRIDAY

Every 90 sec for 9 sets
. Set 1: Strict Knee to Elbow / Knee-Leg Raise
. Set 2: 8/8 Kb Front Squat
. Set 3: 8/8 Kb Push Press
+
Every 2 min
. 30 sec Hollow / Tuck Hollow / Tuck Sit Up
. 3o sec Plank Shoulder Tap
. 10 Plate Squat Therapy @2´5 O 1´5

CROSSFIT

MONDAY

Every 90 sec for 5 set
. 3 Muscle Snatch + 2 Hang Power Snatch

+
3 Round for Time
. 15 Pull Ups
. 20 Box Jump
. 25 American Kb Swing @24/16

—

TUESDAY

Every 2:30 for 5 sets
. 9 Back Squat, tempo 32×1
+
AMRAP 15 min – Team 2
5 T2B
18 DU/36 SU
*1 Round each, una ronda cada uno

*10 minute cap

—

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: MAX Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

—

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

—

FRIDAY

Every 2 min for 10 min
. 1 POWER CLEAN + 3 PUSH PRESS
+
7 Rounds for Time
. 3-5 Strict Pull Ups
. 5 Power Clean @70/45
. 7 Kb OH Lunges each side 24/16
*cap time 15

—

SATURDAY

Every 2 minutes for 10 minute
. 10 Box Jump
. 30″ max Toes to Bar
+
AMRAP 10 min
A1: 12/9 cals Row o 10/7 cals Assault Bike
AT2: max V-ups o Tuck Sit Up
+
Tabata
. Biceps Curls
. Russian Twist

---

GPP

MONDAY

Every 2:30 x 5
. 3/5 Strict Press + 3 Shoulder to Overhead
+
5 Rounds for Time
. 12 Alternating Gorilla Row
. 16 Lateral Jump over the Dumbell
. 20 Dual dumbbell Suitcase Lunges
**time cap 12/14´

—

TUESDAY

Every 2′:30 for 5 sets
. 7 Dual Kb o Goblet Squat, T32X1
. 7 Jumping Squats (resetea en cada rep)
+
Amrap 15 min Team of 2
. 20 Mountain Climbers
. 12/9 Cal Row o 10/7 Cal Bike
*1 Round each, una ronda cada uno

—

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: Max Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

—

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

—

FRIDAY

8 Rounds For Time
. 10 MB Clean
. 15 Box Dips
*cap time 15

CROSSFIT

MONDAY
Back Squat Strength Volume + Heavy Couplet

A. Back Squat – (W/U 10/8) 5, 5, 5+; rest 2-3 minutes
*same weight across
**aim for 8-10 reps on the last set, leaving 2 reps in reserve

+

7 minute AMRAP
3 Power Cleans (100/70)
5 Box Jump-step down (30/24)

—

TUESDAY
Hip Extension Structural Balance + Grip Endurance Metcon

Every 3 minutes for 15 minutes
10-15 Dumbbell Pull Over w/ Bridge @2111
15-25 Banded Good Mornings

+

5RFT
12 Dumbbell Reverse Lunges (22/15/hand)
10 T2B

*10 minute cap

—

WEDNESDAY
Third Pull Complex + 11.1 and 14.1 SDHP

A. Muscle Clean + Tall Clean – Every 2 minutes for 10 minutes: 3+3
*technical and speed focus

Adjustments:
Muscle Clean > Hang Muscle Clean
Tall Clean > High Hang Squat Clean > High Hang Power Clean

+

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

—

THURSDAY
Strict Pull-up Strength + Power Intervals

A. Strict Pull-up or Strict Pull-up Negatives – 5×5; rest 2 minutes

+

Every 3 minutes for 18 minutes (6 sets)
90-sec AMRAP
12 Burpee-to-target (6″)
AMRAP Calorie Assault Bike

FRIDAY
HSPU Volume Accumulation + 19.1

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

or

10 minute EMOM
4-8 Pike Box HSPU
20-sec Bent Hollow Hold

+

15 minute AMRAP
19 Wallball (9/6)
19 Calorie Row/Assault Bike

SATURDAY
Fun group workout

For Time
30-20-10
Calorie Assault Bike
Kettlebell Swings (24/16)
-into-
30-20-10
Box Jump-step down (24/20)
Push-ups
-into-
30-20-10
Goblet Squats (24/26)
Sit-ups

---

GPP

MONDAY
Lower Body + Dumbell Conditioning

Dual Db/Kb Front Rack Squat
(10 – 8) 8 – 8 – 8*, 21×1

+

AMRAP 7 min
8 Dumbell Power Clean 22.5/15
10 Burpees no push ups Broad Jump

rest 2 min

AMRAP 7 min
10 Db reverse Lunges 22.5/15
150 mt Row

—

TUESDAY
Upper Body Pull Strrength + For quality Workout

EMOM 12/15
. 5 Strict Pull Ups
. 40 sec Weighted Super Man
. 40 sec Weighted Hollow Hold / hollow / tuck
. rest

+

5 Rounds for Time o Quality
12 Deck Squat o Rolling Pistols
10 Ring Row
8 Kb Push Press

—

WEDNESDAY
Long Amrap – Aerobic Endurance

20 minute AMRAP @ aerobic pace
21 Box Jump Step Down
18 Cals Row / Bike
15 Russian Swing
12 Sit Up

+

4 rounds
10 Hollow Rock
20 Pike Leg Lift Over
30 Russian Twist

—

THURSDAY
Functional Body Building + Intervals

4-5 Sets
10 Renegade Row
10-12 Ground Knee to Elbow
10-15 Plate o Banded Curl

+

Every 3 min x 5
200 mt run
30 Double Unders
20 Sprinter Mountain Climbers

FRIDAY
Shoulder Strng

4 sets:
10 Half Kneeling Landmine Press
10 Standing Kb/Plate Pull Over

+

For Time
10-1
Alternating Hang Dumbbell Snatch
Dumbell Box Step Up