h

Workouts of the week 22.04 / 28.04

16/04

MONDAY

STRENGTH
Back Squat
6 – 6 – 4 – 4
*build a tough set for the day

METCON
For Time
500 mt Run
15 Deadlift 110/75 kg
18 Strict Handstand Push Ups
15 Deadlift 110/75 kg
500 mt Run
*cap time 12 min
**performance sub 9

TUESDAY

STRENGTH
Skill: Split Jerk
+
6/8 x 1 Push Jerk + 1 Split Jerk
*no T&G, un set every 90 sec

METCON
3 Rounds
1 min cal erg
1 min S2O 40-30 kg
1 min rest

3 Rounds
1 min cal erg
1 min G2O 50-35 kg
1 min rest
*peso liviano, vez por muchas reps!

WEDNESDAY

STRENGTH
6 sets
4 Weighted Chin Ups
10-15 GHD Box Sit Up
*rest 90 sec

METCON
¡No pasa nada! Re-Do
5 Rounds for Time
6 Renegade Step Over the Box
45 Double Unders
*cap time 14 minutos

THURSDAY

STRENGTH
4 sets
6 Incline Bench Press
30 mt Farmer o Bear Hug Carry AHAP
*rest 2 min between

METCON
For Time
75 Wall Ball
50 Burpees
25 Chest to Bar
50 Box Jump
75 Air Squat
*14 min cap time
**Performance sub 13

FRIDAY

STRENGTH
Every 2 min x 7
1 Clean Pull
1 Power Clean
1 Hang Squat Clean

METCON
3-6-9-12-15
Squat Clean 80-55 kg
12 T2B after each set
*cap time 10 min
**performance sub 7

SATURDAY

STRENGTH
Skill: Thruster Strength & Cycling

HERO SATURDAY
Jackie Modified
Team 3
3000 mt Row
150 Thruster 35/25
90 Pull Ups Chest to Bar


GPP

MONDAY

STRENGTH
5 Rounds
8 Dumbbell Bench Press AHAP
20-30 sec max Tall Kneeling Slam Ball
+
3 sets
15 Pinch Press
15 Bent Over Plate Row o Ring Row
*rest 60 sec

METCON
6 Rounds for Time
5 Hang Devil Press 22.5/15 kg
10 Sit Up
15 Air Squat
*12 min cap time

TUESDAY

STRENGTH
3 sets
8 Goblet Bulgarian Squat, 20×1 x side
8 3 Point Dumbbell Row x side
*rest 90 sec between
+
3 sets
10 DB Lateral Raise
10-15 Lying Glute Kick x side

METCON
15 min Amrap
45 Double Unders
3 Rounds
15 American Swing
7 Burpees no Push Ups into Reverse Lunges

WEDNESDAY

STRENGTH
5 RM Trap Bar Deadlift

METCON
12 Rounds for Time – T2
3 D-Ball Over the Shoulder
6 Burpees over the Row
12 cals
*17 min cap time

Cash Out
100 Crunches

THURSDAY

STRENGTH
16 min Emom
Min 1: 10-12 Dumbbell Romanian Deadlift, 30×1 tempo
Min 2: 40 sec Weighted Wall Sit
Min 3: Weighted Plank
Min 4: rest

METCON
20 min – 40 sec On 20 sec Off
Ski Erg
Slam Ball
Bike o Row
Down Up into Reverse Lunges

FRIDAY

STRENGTH
4 sets
12 Seated Curl into Press
12 Dumbbell Upright Row
Max Weighted Crunch

o

4 sets
12 Hip Thrust
12 Dumbbell o Med Ball Leg Extension
Max Weighted Crunch

METCON
For Time
21-15-9
American Swing 32/24 kg
15-9-3
Deficit o Dumbbell Push Ups*
200 mt run o erg after each set
*chest on the ground

Workouts of the week 15.04 / 21.04

09/04

MONDAY

METCON

METCON
Barbara
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Up
50 Squats
*3 min rest Between
**40 min cap time

STRENGTH
Cash Out Coach’s Choice

TUESDAY

STRENGTH
Deadlift
6 – 6 – 4 – 4
*build a tough set of 4 for the day

METCON
For Time
120 Wall Ball 9-6 kg
Emom
3 Deadlift 100/75 kg

Cash Out
Run, erg for 7-10 min at easy pace

WEDNESDAY

STRENGTH
Muscle Up o Chest to Bar

METCON
25 min EMOM
Min 1: 3/6 UB Muscle Up o C2B
Min 2: 12 DB Hang P. Snatch alt
Min 3: Max Distance Bear Hug Carry
Min 4: rest

Cash Out
50 V-Ups
100 Bodyweight Russian Twist

THURSDAY

STRENGTH
Every 2 min x 7
1 Thruster 1 Push Jerk 1 Split Jerk

METCON
THURSDAY THROWDOWN
For Time
50 Double-Unders
30 S2O 50/35 kg
50 Double-Unders
20 Thruster 60/40 kg
50 Double-Unders
10 Clean and Jerk 70/50 kg
*time cap

FRIDAY

STRENGTH
6-5-4-3
Hang Power Clean

METCON
T3, change station every round, score are total reps
3 Rounds 90 Amrap each station, change every 90 sec
A. Max Power Clean
B. Max Burpees to Target
C. Max mt at erg
D. Rest

SATURDAY

STRENGTH
15 min Emom
Min 1: 1 Power Snatch 1 Hang P. Snatch 1 P. Snatch
Min 2: 6-10 Strict T2B / K2E
Min 3: rest

METCON
12 min Amrap
10 T2B
15 Sumo Deadlift High Pull 40-25 kg
10 Hands Off Push Ups
15 Front Squat 40-25 kg


GPP

MONDAY

STRENGTH
4 sets
6-8 Landmine Squat, 30×1 tempo
+
4 sets
12 Bent Over Dumbbell Row
Max Upright Row

METCON
7 Rounds For Quality
15 cals Row
12 DB Reverse Lunges
9 Burpees Over the Dumbbell

TUESDAY

STRENGTH
4 sets
6-8 Seated Shoulder Press
12-15 Dumbbell Romanian Deadlift, 20×1

METCON
21 min – 35 sec On 25 sec Off
Min 1: Push Press
Min 2: Heavy Russian Swing
Min 3: Air Bike o erg for cals
Max effort every interval!

WEDNESDAY

STRENGTH
4 sets
6-8 Chin Ups, 2 sec pause at top
10-12 Goblet Narrow Squat, heels elevated
*rest 90 sec

METCON
6 Rounds For Time – T2
18 D-Ball Clean
30 calorías
*18 min cap time

THURSDAY

THURSDAY THROWDOWN
The D-Ball Chief
5 Rounds – 3 min On 1 min Off
3 D-Ball Clean
6 Push Ups
9 Air Squat

STRENGTH
Skill: D-Ball Clean
+
Core Killer
12 min Emom
Min 1: 30-40 sec Feet Elevated Plank
Min 2: 4-8 Medball Pike Up
Min 3: 30 Medball Russian Twist

FRIDAY

STRENGTH
3-4 sets
12 Bench Chest Fly, 30×1
10 Plank to Push Ups

3-4 sets
5 Long into Cross Lunges x side
10 Single Leg Glute Bridge x side o Monster Walk

METCON
0-5
1000 mt Run o Erg
5-17
Amrap – Ladder of 3
Air Squat o Slam Goblet Squat
Devil Slam Ball
V-Ups o Sit Up

Workouts of the week 08.04 / 14.04

05/04

MONDAY

STRENGTH
Every 2-3 min x 5
3 Push Jerk
*No Touch and Go

METCON
For Time
50 Shoulder to Overhead
75 Deadlift
50 Burpees
*10 min cap time

12 min – 1 min On 1 min Off
D&U Shuttle Run* o Erg
score: total mt

TUESDAY

STRENGTH
4 x 3 High Hang Snatch
4 x 2 Hang Snatch
4 x 1.1 Snatch

METCON
4 Rounds for Time
15-12-9-6 Overhead Squat 60/40 kg
10 Toes to Bar
60 Double Unders
*13 min cap time

WEDNESDAY

STRENGTH
Bar Muscle Up Review

METCON
20 min Amrap
3 Bar Muscle Up
9 Hands Off Push Ups
12 American Swing
15 calories erg

THURSDAY

Emom 24 min
Min 1: 8/10 D-Ball Clean
Min 2: 10/15 Box Jump Over
Min 3: 15/20 UB Wallball 9/6 kg
Min 4: 15 V-Ups

STRENGTH
Core Killer 12 min
1 – 30-45-sec Russian Twist Slam
2 – 30-45-sec Bear Hug March o Carry
3 – 30-45-sec Forearm Plank

FRIDAY

STRENGTH
5 sets
5 Weighted Chin Up
10 Bent Over Row
10 Dragon Flag
+
Skill: Kipping & Butterfly

METCON
3 Rounds for Time – T2
60 cals air Bike
40 Navy Seals Sit Up
30 Syncro Reverse Lunges
20 Syncro Pull Ups C2B
*25 min cap time

SATURDAY

METCON
HERO SATURDAY – ABBATE
1 mile Run
21 Clean and Jerk 70/50 kg
800 mt Run
21 Clean and Jerk 70/50 kg
1 mile Run


GPP

MONDAY

STRENGTH
4 sets
6/8 Seated Dumbbell Shoulder Press
10-12 Partner Reverse Sit Up
+
4 sets
10/12 Dumbbell Upright Row

METCON
18-15-12-9
D-Ball over the Shoulder 50/30 kg
Down Up over the D-Ball
*cap time 12 min

TUESDAY

STRENGTH
3 sets
12 Bulgarian Squat 6/6
Max Ring Row o Bent Over Row
*rest 90 sec between
+
Skill: Dumbbell Snatch

METCON
10 min Emom
1 min Dumbbell Step Up 22,5/15 kg
1 min Erg for mt
into
10 min Emom
1 min Alt Dumbell Snatch 22,5/15 kg
1 min Erg for mt

WEDNESDAY

STRENGTH
4-5 sets for Quality
8 Close Grip Dumbbell Bench Press
8-12 Tall Kneeling Slam Ball
+
3 sets
12-15 Seated French Press
15-20 Crunch Feet Elevated

METCON
16 min Tabata
A: Air Squat
B: Erg o Air Bike
C: Sprint Mountain Climbers
D: Slam Ball
*no rest between, score is reps

THURSDAY

STRENGTH
4 sets
8 Single Arm Row x side
10/15 Heels Elevated Narrow Goblet Squat
20 Frog Pump, 2 sec at top every rep
+
100 Side Heels Touches

METCON
For Time – T 2
2000 mt Erg o Run – 250 each
120 Walking Lunges
30 Devil Press 22,5/15 kg
*20 min cap time

FRIDAY

STRENGTH
4 sets
8/10 Hip Thrust
Max Curl, any style
Max Banded Crunch
*rest 60 sec

METCON
18 AMRAP
15 Box Jump Step Downs 60/50 cm
12 Db Hang Power Clean alt 22,5/15 kg
9 V-Ups

Workouts of the week 01.04 / 07.04

28/03

MONDAY

STRENGTH
3/4 sets, build a tough set for the day
12 Back Rack Reverse Lunges
10/12 V-Ups
10/12 Side Bend x side

METCON
Amrap 12
30-20-10
Double Unders *x 3
Wall Ball o Air Squat

Amrap 12
10-20-30
Box Jump Over
Burpees Slam Ball (no push ups)

Amrap 12
30-20-10
Cals
Hands off Push Ups

TUESDAY

STRENGTH
5 x 1.1.1 Cluster

METCON
AMRAP 12 min
1 Cluster
2 Jerk
4 Hang Clean
8 Deadlift
Score: total load

WEDNESDAY

STRENGTH
4/5 sets For Quality
4-6 Strict Pull Ups / Weighted
8-10 Single Arm Dumbbell Row x side
*minimum 90 sec rest
+
3 sets
Max Curl, any style

METCON
Every 3 min x 5
21-18-15-12, 3 reps less in every round
American Swing 24/16 kg
Pull Ups
Amrap cals machine o Burpees Shuttle Run

THURSDAY

STRENGTH
Every 40 sec x 6 min 2 Power Snatch, unbroken
Every 30 sec x 6 min 1 Power Snatch
Every 20 sec x 3 min 1 Power Snatch
*rest 3 min between

METCON
Ingrid
10 Rounds For Time
3 Power Snatch 60/40 kg
3 Burpees Over the Bar
*10 min cap time, performance sub 7

FRIDAY

STRENGTH
3/5 sets
12-16 Barbell Cossack Squat
10/15 Box GHD Sit Up
10 Barbell Curl
*rest 90 sec

METCON
3 Rounds Amrap (27 min)
1 min Dumbbell Step Over
1 min Toes to Bar
1 min Row

1 min Dumbbell Push Press
1 mim V-Ups
1 min Row

1 min Dumbbell Front Squat
1 mim Sit Up
1 min Row

SATURDAY

STRENGTH
Bodybuilding Session by Coach

METCON
30 min Amrap – T2
1000 mt Run
70 Cals
50 Box Jump
30 Feet Elevated Ring Row
10 Wall Climb o Inchworm Push Ups


GPP

TUESDAY

STRENGTH
3/4 sets
12 Rear Foot Split Squat (6/6), 30×1
6-8 Single Arm Kb Strict Press x side
10 Side Plank Crunch
*rest 90 sec

METCON
For Time
21-15-9
American Swing 24/16 kg
Box Jump
Hands Off Push Ups
500/400 mt erg o run after each set
*15 min cap time

WEDNESDAY

STRENGTH
4 sets
8 Bent Over Row
12/16 Tall Plank Drag
+
3 sets
12/15 Seated French Press
20 Seated Russian Slam Ball 10/10

METCON
15 min Amrap
35 Double Unders o 15 cals Erg
10 Devil Slam Slam ball
5 Deck Squat

THURSDAY

STRENGTH

STRENGTH
5 Rounds for Quality
12-10-8-8 DB Bench Press AHAP
Amrap Ring Row
10 V-Ups for Quality
*rest 90 sec between
+
100 Frog Pump

METCON
Ingrid
10 Rounds For Time
3 Devil Press
9 calories, any machine o 6 alt Reverse Lunges
*12 min cap time
**performance Weighted Lunges o 12 cals

FRIDAY

STRENGTH
4/5 sets
12 Heels Elevated RDL
10-12 Dumbbell Curl
20 Plate Weighted Crunch
*rest 90 sec

METCON
4 Rounds, 15 min
1 min Medball Hug Reverse Lunges
1 min D-Ball Clean
1 min Erg
1 min rest

Workouts of the week 25.03 / 31.03

13/03

MONDAY

RE-TEST
Rowing Drills
+
Re-Test: 2 K Row

METCON
6 Rounds for Quality
9 Chest to Bar
12 KB Sumo Deadlift High Pull 32-24 kg
18 Air Squat

TUESDAY

STRENGTH
Back Squat
4 x 10 at 5 RPE, 20×1
*rest 2 min between

METCON
15-18 min Emom
Min 1: 10 D-Ball Over the Shoulder 50/40 kg
Min 2: 15-20 Cals Row
Min 3: 35-50 Double Unders

WEDNESDAY

RE-TEST
20 min Amrap
11 Box Jump Step Down 50/60 cm
11 American Swing 24/16 kg
11 Down Up
11 Wall Ball 9/6 kg

STRENGTH
Bodybuilding Session Upper Body or Lower Body ¡¡Surprise!!

THURSDAY

STRENGTH
Strict Press
9-7-5-5
*2 min rest, climb every set

METCON
1-10 Dual KB S2O
*after each round
12 mt Walking Lunges
6 V-Ups

FRIDAY

SATURDAY

STRENGTH
Snatch Review

METCON
For Time
12-15-18
Squat Snatch 45/25 kg
7-5-3
Bar Muscle Up


GPP

MONDAY

STRENGTH
4 Rounds
8 Incline Db Bench Press AHAP
10 Tall Kneeling Slam Ball

METCON
20 min Amrap
20 Cals erg
15 American Swing 24/16 kg
10 Hands Off Push Ups into Shoulder Tap

TUESDAY

STRENGTH
3 sets
6 Deficit Split Squat, 20×1 x side AHAP
8 3 Point Dumbbell Row x side
10 Reverse Crunches + 20-30 sec Hollow Hold
+
3 sets 10-15 Glute Kick + 15 Banded Row, 3 sec pause at top

METCON
5 Rounds for Time
6 Box Jump Over
12 Dumbbell Snatch alt
18 Sprinter Mountain Climber
*13 min cap time

WEDNESDAY

STRENGTH
D-Ball Clean Technique

METCON
T-2
30 Rounds, 1 Round each
3 D-Ball Clean
6 Burpees
9 Cals
*30 min cap time

THURSDAY

STRENGTH
5 sets
5 Trap Bar Deadlift, club weight every set
10-15 sec Chin Over the Bar Hold
10-15 Banded Curl

METCON
15 min Amrap – 40 sec On 20 sec Off
Min 1: Erg
Min 2: Air Squat
Min 3: KB Sumo Deadlift High Pull
Min 4: Hands Off Push Ups to Loaded Beast*
*at wall

FRIDAY

SATURDAY

STRENGTH
3 sets
10-15 Pull Over
8-12 Seated Lateral Raise
30-40 sec Banded Face Pull
+
3 sets
6 SLRDL x side
10-12 Banded Hamstring Curl, 3300
30-40 sec Frog Pump Hold

METCON
2 Rounds For Time
500 mt run o Erg
3 sets
10 Dumbbell Deadlift
5 Dumbbell Push Press

Workouts of the week 18.03 / 24.03

12/03

MONDAY

STRENGTH
20 min to Find
1 RM Back Squat
1 RM Weighted Pull Ups

METCON
3 Rounds For Time
9 Burpees to Target
15 Toes to Bar
21 Goblet Squat 24-16 kg
Performance: Kb 32/24 kg – Burpees Pull Ups
*10 min cap time

TUESDAY

METCON
Power Endurance Test Prep
30 min Amrap

T-2
4 K Row

in the remaining time

AMRAP, IGYG
9 mt Single Dumbbell Weighted Walking Lunges, 4,5 mt x 2
6 Single Arm Hang to Overhead x side
3 Wall Walks
*relay style

STRENGTH
3 sets
Max Dumbbell Floor Press
Max Tall Plank Weighted
*1 min rest between sets
**minimum 12 reps and 40 sec on the first round

WEDNESDAY

RE-TEST
10 min to find
1 RM Power Clean

3 min Amrap Power Clean @75% o 50% BW

METCON
Aerobic Test Preparation
12 min increasing effort every 4, RPE 5 – RPE 6 – RPE 7
11 Down Up
11 American Swing
11 Wall Ball

THURSDAY

STRENGTH
15 min Skill Work: Muscle Up o Pull Ups

METCON
18 min Emom
Min 1: 18-15 cals
Min 2: 10 Thruster 40-30 kg
Min 3: 5 Bar Muscle Up – 9 C2B

Open: Chest to Bar o Pull Ups
Performance: Ring Muscle Up, minimum 3 UB

FRIDAY

STRENGTH
Every 90 sec x 5
1 Muscle Snatch 1 Snatch Balance 1 OHS

Every 90 sec x 5
1 Power Snatch 1 Hang Squat Snatch 1 OHS

METCON
5 Rounds for Time
7 Dual Kettlebell Snatch 16-12 kg
14 V-ups
42 Double Unders
*13 min cap time

SATURDAY

STRENGTH
Every 4 min x 3
20m Farmer Carry AHAP
20m Bear Hug Carry AHAP
20m Partner Carry AHAP

METCON
AMRAP 15 – T2
Atleta 1
5 D-Ball Over the Shoulder
5 Burpees Pull Ups
Atleta 2
. Max mt Assault Bike


GPP

MONDAY

STRENGTH
3 set
8 Bulgarian Squat x side
Max Weighted Push Ups, for quality
*rest minimum 90 sec
+
4 sets
10 Goblet Squat Pulse, heels elevated
10 Plank to Ups into Shoulder Tap
*rest minimo 60 sec

METCON
4 Rounds for Time
21 Squat Jump o Air Squat
15 Slam Ball
9 Hands Off Push Ups Down Up
1 min rest between
*12 min cap time

TUESDAY

STRENGTH
5 sets
3-6 Strict Pull Ups
10 Dumbbell Upright Row
+
3-4 sets
Min 1: 10 Tall Kneeling Kettlebell Pullover
Min 2: 10-16 Bicycling Crunch

METCON
Amrap 3:30 on 30 sec Off x 5
12 Hang Dumbbell Clean
12 Box Jump Step Down
12 Sit Up

WEDNESDAY

STRENGTH
4 sets
12-10-8-8
Incline Bench Press
Deficit Reverse Lunges
*rest 90 sec, increase weight every round
+
100 Weighted Crunch
*every break performa 30 BW Russian Twist

METCON
Amrap 15 min
Atleta 1: 15 Cal Erg + 5 Burpees over the Row
Atleta 2: Max D-Ball Over the Shoulder
change after each round,

THURSDAY

STRENGTH
Trap Bar Deadlift
8 – 8 – 6 – 6, 2 min rest between
+
3-4 sets
10-12 Bent Over Plate Row, 30×3 tempo: 3 sec bajada, 3 sec al pecho!
10 Lying Glute Kick x side

METCON
Amrap 3-2-1 min for each station
A. Bike o Erg for mt
B. Burpees Broad Jump
C. Slam Ball into Reverse Lunges
*1 Slam Ball + 1 R.L x side

FRIDAY

STRENGTH
4 sets
8 Arnold Press
12-15 Leg Extension (banda o medball)
*rest 1 min

3 sets
10 Seated Bent over Reverse Fly
10/15 Single Leg Glute Bridge* x side
*weighted o bodyweight
**rest 1 min

METCON
3 Rounds for Time
40 Air Squat
30 Sprinter Mountain Climbers
20 cals
15 Dumbbell Push Press, lightweight 20/12.5
17 min cap time

Workouts of the week 11.03 / 17.03

07/03

MONDAY

STRENGTH
5 Sets
5 False Grip Strict Pull Ups 5
5 x 30-40 sec Ring Supported Hold
*rest 90 sec
+
Ring Muscle Up Transition 7-10 min Practice

METCON
Death by
Every 3 min x ???*
35-50 Double Unders*
15-12 American Swing 24/16 kg
9 Toes to Bar
3 BNP Pull Ups C2B
Performance: Bar Muscle Up – Elite: Ring Muscle Up

*Adapt volume to complete minimum 4 rounds

TUESDAY

STRENGTH
Low Hang Snatch
3 x 3 3 3
Hang Snatch
3 x 2 2 2
Snatch
3 x 1.1

METCON
10 min Amrap – T2
Ladder 3
Synchro Hang Power Snatch 40/25
Ladder 1
Wall Walks

rest 2 min

50 Syncro Chest to Bar for Time

WEDNESDAY

METCON
Team of 2
10 Rounds for Quality
250 mt Row
10 Dumbbell Step Up
1 Round each

STRENGTH
4 sets
Incline Bench Press to fail*
5/10 Candle Stick

then

3 sets
French Press to fail*
10 V-Ups
*minimo 15 first set

THURSDAY

METCON
A) For Time – T3
5K Run-Erg
Relay Style

B)
3 Rounds IGYG
15 D-Ball Cleans 50/40 kg
500-400 mt Row
21 D-Ball Squats 50/40 kg

FRIDAY

¡¡ OPEN 24.3 !!

SATURDAY

METCON
7 Rounds – T2
10 Man Maker
20 Navy Seal Partner Sit Up
40 Cals Row
*35 min Cap Time


GPP

MONDAY

STRENGTH
5 sets
6 Trap Bar Deadlift
4 Broad Jump for distance
*rest 90 sec

3 sets
20 Weighted Crunch
15/10 Medball Hamstring Curl

METCON
6 Rounds for Quality
5 Burpees Box Jump Over
10 V-Ups
15 Med Ball Thruster 9-6 kg

TUESDAY

STRENGTH
5 sets for quality
5 x 5-10 sec Chin over the Bar Hold
10 Single Arm Row x side
+
3-4 sets
12 Seated Curl
10 Side Plank Down Up

METCON
For Time – T2
1000 mt Run/Erg
100 Reverse Lunges
50 D-Ball Over the Shoulder 50/30 kg
50 D-Ball Deadlift 50/30 kg
100 Reverse Lunges
1000 mt Run/Erg
*25 min cap time

WEDNESDAY

STRENGTH
4 Rounds
8-6 Landmine Squat, 30×1
10 Seated Shoulder Press, KB o DB
+
3 x 8 Goblet Reverse Lunges + Halo x side

*alternarse cada round con un compañerx

METCON
15 min Emom
Min 1: 6 Push Ups Renegade Row
Min 2: 10-12 Kneeling Slam Ball, fuerteeeee ???
Min 3: Max cals

THURSDAY

STRENGTH
4 sets
8 Dumbbell Bench Press
6-10 Medball Tuck Up
*rest minimum 90 sec

4 Rounds
10-15 Side Bend x side
30 Slam Ball Russian Twist

METCON
For Time
42 American Swing 24/16 kg
21 Hands Off Push Ups
30 American Swing
15 Hands Off Push Ups
18 American Swing
9 Hands Off Push Ups
*12 min Cap Time

FRIDAY

STRENGTH
3-4 sets
10 Chest Fly
15 Plate Frontal Raise
15 Chinese Raise

3-4 sets
6-10 Nordic Curl
10-12 Leg Extension con Medball o DB
10 Box GHD Sit Up

¡¡ OPEN 24.1 !!

Workouts of the week 04.03 / 10.03

29/02

This week is dedicated to women, on the occasion of the week of March 8th. During these days, we pay tribute to great female figures in sports who have driven some kind of change in society. We hope you enjoy their stories!

CROSSFIT

MONDAY

Alice Coachman
Was the first black athlete to win a gold medal for the United States, setting a world record that stood for 8 years. This achievement is remarkable considering she was not allowed to train on the tracks.

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
In 1967, which might as well be yesterday, women aren’t allowed to run marathons. Kathrine Switzer signs up with a false name for the Boston Marathon and manages to finish despite the race directors’ attempts to stop her.

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)
She was the first woman to participate in a men’s Giro d’Italia. In that edition, 90 cyclists started the race, but only 30 finished, and Alfonsina was among them.

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
The most famous Romanian gymnast, she won the gold at just 14 years old and was the first gymnast to receive a perfect 10 in all exercises during an Olympic Games. «Determination» and «personality» fall short in describing her.

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
In 1922, she managed to organize Olympic Games exclusively for women, as they were not allowed to compete in the Olympics. It seems she really enjoyed rowing… but we’re not sure if she also liked Wall Balls, hehehe.

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
Was the first black athlete to win a gold medal for the United States, setting a world record that stood for 8 years. This achievement is remarkable considering she was not allowed to train on the tracks.

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
In 1967, which might as well be yesterday, women aren’t allowed to run marathons. Kathrine Switzer signs up with a false name for the Boston Marathon and manages to finish despite the race directors’ attempts to stop her.

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)
She was the first woman to participate in a men’s Giro d’Italia. In that edition, 90 cyclists started the race, but only 30 finished, and Alfonsina was among them.

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
The most famous Romanian gymnast, she won the gold at just 14 years old and was the first gymnast to receive a perfect 10 in all exercises during an Olympic Games. «Determination» and «personality» fall short in describing her.

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

STRENGTH
3 sets
10 Bench Chest Fly
10 Pinch Press
20 Feet Elevated Tall Plank Shoulder Tap

3 sets
10 Hip Thrust
10 Nordic Curl
5 Bridge Walk Out

¡¡ 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