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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


Workouts of the Week 25.11 / 1.12

20/11

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

Workouts of the Week 18.11 / 24.11

13/11

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

Workouts of the Week 11.11 / 17.11

09/11

CROSSFIT


MONDAY

STRENGTH
5 x 3 Front Squat

METCON
For Time
100 Double Unders
50 Thrusters (35/25)
45 Chest to Bar
50 G2O (35/25)
100 Double Unders


TUESDAY

STRENGTH
Every 2 min x 6
1 Snatch Pull
1 Power Snatch
1 Snatch

METCON
3 min On, 90 sec Off x 5
7 Burpees Box Jump Over
14 Toes to Bars
Max reps Wall Balls


WEDNESDAY

STRENGTH
Bar Muscle Up

METCON
Nate
20 min Amrap
2 Muscle-ups
4 HSPU
8 KB Swings (32/24)


THURSDAY

STRENGTH
4 sets
Max reps Wide Strict Pull Ups
10 DB Pullovers
Max Dumbbell Curls

METCON
18 min EMOM
Min 1: 15-12 Cal Bike
Min 2: 10 Renegade Row
Min 3: 2-5 Wall Walks / Max D-Ball Carry, alternando


FRIDAY

STRENGTH
Find 1 Heavy rep of this Complex
1 Hang Power Clean
1 Squat Clean

METCON
A. In 12:00 WINDOW
10-9-8-7-6-5-4-3-2-1
Deadlift (70/55)
Burpees over Bar
B: 1 Rep Max Clean


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


GPP


MONDAY

STRENGTH
3/4 sets
6 Bulgarian Squat
8 Single Arm Kettlebell Z-Press
30 sec side plank

METCON
In 15 min
150 Air Squat
70 Burpees
50 D-Ball Over the Shoulder (40/30)
AMRAP cals erg, change every 10 cals


TUESDAY

STRENGTH
4 x 6 Trap Bar Deadlift
3 sets
10 Lying Glute Kick
10 V-Ups

METCON
For Time
21-18-15-12-9-6-3
Slam Ball
Box Jump (50/60 cm)
Cap time 12 min


WEDNESDAY

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

METCON
AMRAP 18 min (90 sec On, 30 sec Off)
12 Plate G2O
10 Prisoner Reverse Lunges
8 Burpees (no push-ups) to plate


THURSDAY

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

METCON
15 min AMRAP
200 mt erg
15 Med-Ball Sit Up
10 Hang DB Snatch into Push Press (alt 22.4/15)


FRIDAY

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

METCON
5 Rounds
15 American Swing
15 calorías erg
15 Hands Off Push Ups
Cap Time 15 min


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

Workouts of the Week 4.11 / 10.11

30/10

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


Workouts of the week 28.10 / 3.11

23/10

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

Workouts of the week 21.10 / 27.10

17/10

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

Workouts of the week 14.10 / 20.10

10/10

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

Workouts of the week 07.10 / 13.10

01/10

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