305686690

Miercoles 02 Diciembre

Warm Up
ON A 5:00 RUNNING CLOCK
200m Jog
Into
2 SETS
5 Inchworms w/ Push-Up
10 Slow Barbell Goodmornings
10 Slow RDLs
Into
Shuttle Run in time remaining

Skill
ON A 15:00 RUNNING CLOCK
3×5
Deadlift*
*Heavy for all Sets.

Workout
FOR TIME
600m Run
50 Deadlifts
30 Bar Facing Up-Downs
600m Run

1 diciembre 2020
maxresdefault

Martes 01 Diciembre

Warm Up
ON A 5:00 RUNNING CLOCK
1 ROUND
10 Kb Deadlifts
10 Kb Strict Press
10 Slow Deadbugs
Into
1 ROUND
10 Russian Swing
10 Tuck-Ups
10 Supermans
Into
1 ROUND
10 Russian Swing
10 V-ups
10 Kip Swings

Skill
ON A 12:00 RUNNING CLOCK
3×5
Push Press*
*Heavy for all Sets.

Workout
AMRAP x 15 MINUTES
18 Russian Swing
12 Toes to Bar
6 Shoulder to OH

30 noviembre 2020
img_1119

Lunes 30 Noviembre

Warm Up
AMRAP x 5 MINUTES
25 Single Unders
8 Wall Ball Deadlifts
8 Wall Ball Strict Press
8 Wall Ball Front Squats

Skill
ON A 15:00 RUNNING CLOCK
3×5
Front Squat*
*Heavy for all Sets.

Workout
12 ROUNDS FOR TIME
10 Wall Balls
20 Double Unders

29 noviembre 2020
images

Sabado 28 Noviembre

Warm Up

2 Rounds

5 Barbell Sumo Deadlifts-5 B High Pull- 5 Up-Downs

Skill

Mouvements of the Workout

Workout

AMRAP X 20 Minutes

10 Hang Power Snatch

20 Sumo Deadlift High Pull

30 Sit Ups

40 Burpees

27 noviembre 2020
663C6384-B895-44A6-981A-41ABE291B976

Viernes 27 Noviembre

Warm Up
2 ROUNDS
8 Step-Ups
8 Ring Rows
8/8 Cossack Squats
2 ROUNDS
10 Box Jumps
10 Kip Swings
10 Slow Air Squats

Skill
ON A 12:00 RUNNING CLOCK
4×5
Front Squat*
*Moderate-heavy for all sets. Maintain weight from last week or
increase slightly.

BENCHMARK WORKOUT
«CLEARANCE SALE»
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats
8 Pull-Ups
10 Box Jump Overs (24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-

26 noviembre 2020
8870FE51-E528-4838-8227-A05A4739327C

Jueves 26 Noviembre

Warm Up
AMRAP x 5 MINUTES
8/6 Cal Row
10 Plate Deadlift
10 Lunges
5 Push-ups

BENCHMARK WORKOUT
«CORNUCOPIA»
FOR TIME
75/60 Cal Row
50 G2OH
50 Walking Lunges
35/25 Cal Row
50 Push-Ups
35/25 Cal Row
50 G2OH
50 Walking Lunges
75/60 Cal Row
-Time Cap 26:00

Post Workout Strenght
3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Row

25 noviembre 2020
89915564-1DB2-453B-8199-1C28B19A8DC6

Miercoles 25 Noviembre

Warm Up
AMRAP x 5 MINUTES
100m Run
20 Alt. Tuck-Ups
10 Air Squats
20 Quad Heel Taps

Skill
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.

Workout
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans
Max Alt. V-Ups with the remaining time.

24 noviembre 2020
1AEB7A4A-8C4B-441D-ABA3-CE7972F98252

Martes 24 Noviembre

Warm Up
1 ROUND*
:30 Single Unders
:30 Alt. DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alt. DB Hang High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch

Skill
ON A 15:00 RUNNING CLOCK
4×5
Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or
increase slightly.

Workout
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders

-Rest 1:00 b/t Sets

AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders

23 noviembre 2020
D3F76451-B679-413F-A067-01653C5BDF07

Lunes 23 Noviembre

Warm Up
4 ROUNDS (6:00 CAP)
10/8 Cal Row
8 Scap Push-Ups
6/6 SA DB Strict Press
4 Burpees

Skill
ON A 12:00 RUNNING CLOCK
4×5
Push Press*
*Moderate-heavy for all sets. Maintain weight from last week or
increase slightly.

Workout

5 ROUNDS FOR TIME
25/20 Cal Row
12 Push Press
-Hard 12:00 Cap-

22 noviembre 2020
maxresdefault

Sabado 21 Noviembre

Warm Up

3 Rounds

3 DB Burpees-6 Scap Push-ups-3 DB Push Presses-6 DB Front Squats

Skill

DB Man Maker

Partner Workout

In Team of 2

Buy In ( alone) -Amrap 5´

Max DB Man Makers

Amrap 15´*

P1:400 m Run

P2: Max Burpees Pull Ups

*Partner 1 will complete a 400 m Run while Partner 2 completes Max Burpees Pull UPs : Then switch.

Buy Out(alone)-Amrap 5´

Max DB Man Makers

 

 

 

20 noviembre 2020
EDD127A3-499A-42B5-9872-FF1787B1598F

Viernes 20 Noviembre

Warm Up
AMRAP x 6 MINUTES
20’ Bear Crawl
10 Alt. Tuck-ups
20 Piked Shoulder Taps
10 Seesaw DB Strict Press

Skill
ON A 12:00 RUNNING CLOCK
4×5
Push Press*
*Moderate-heavy for all sets

Workout
3 SETS FOR MAX REPS
1:00 – Push Press
1:00 – Up-Downs
1:00 – Front Rack Reverse Lunges
1:00 – Hollow Body Hold

19 noviembre 2020
box-jumps

Jueves 19 Noviembre

Warm Up
3 ROUNDS (5:00 CAP)
10 Step-Ups
10 Clean Grip Deadlifts
10 Good Mornings
20 Elbow Punches

Skill
9-7-7-5
Hang Power Clean
*Keep weight moderate-heavy.

Workout
EVERY 1:15 x 10 SETS
7 Hang Power Cleans
10 Box Jump Overs

18 noviembre 2020
hola

Miercoles 18 Noviembre

Warm Up
AMRAP x 5 MINUTES
100m Jog
10 Scap Push-Ups
5/5 Upright Rows
5/5 Arnold Press

Skill
EMOM x 12 MINUTES
MIN 1 – 12 SA DB Bench Press (R)
MIN 2 – 12 SA DB Bench Press (L)
MIN 3 – :30 Max Push-Ups

Workout
AMRAP x 5 MINUTES
100m Run
5 Renegade Rows
-Rest 1:00-
AMRAP x 4 MINUTES
75m Run
4 Renegade Rows
-Rest 1:00-
AMRAP x 3 MINUTES
50m Run
3 Renegade Rows

17 noviembre 2020
1501827428_966537_1501827524_noticia_normal

Martes 17 Noviembre

Warm Up
AMRAP x 1 MINUTE
Max Alt. Lunges
Into
EMOM x 4 MINUTES
12 Air Squats into Max Single Unders

Skill
ON A 12:00 RUNNING CLOCK
4×5
Front Squat*
*Moderate-heavy for all sets

Workout
FOR TIME
100 Double Unders
30 Front Squats
15/12 Cal Row
75 Double Unders
20 Front Squats
15/12 Cal Row
50 Double Unders
10 Front Squats
15/12 Cal Row

16 noviembre 2020
kelley-jackson-regionals-2-toes-to-bar-jpg_279-305909

Lunes 16 Noviembre

Warm Up
4 SETS
20 Mountain Climbers
10 Reverse Lunges
5 Up-Downs
-Rest :30 b/t Sets

Skill
ON A 15:00 RUNNING CLOCK
4×5
Deadlift*
*Moderate-heavy for all sets

Workout
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts
7 Toes to Bar

15 noviembre 2020
Saimo-2017-Med-Ball-Run

Sabado 14 Noviembre

Warm Up
400m Run
into
2 ROUNDS
5/5 Bodyweight Split Squats
7 Med. Ball Front Squats
9 Med. Ball Ground to Overhead

Skill

Mouvements of the Workout

Workout

5 ROUNDS FOR TIME
400m Run (200 m with Med Ball-200 m Without)
35 Wall Balls
25 KB Swings

13 noviembre 2020
games2013_13072414473808_05004

Viernes 13 Noviembre

Warm Up
AMRAP x 5 MINUTES
250m Row
5 Inchworms
10 Bird Dogs
10 KB Deadlifts

Skill
ON A 15:00 RUNNING CLOCK
5×5
Deadlift*
*Moderate for all sets

Workout

2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts

12 noviembre 2020
t2b-zapoli

Jueves 12 Noviembre

Warm Up
AMRAP x 6 MINUTES
20 Single Unders
5/5 SA DB Strict Press
5/5 SA DB Swing
10 Tuck Ups

Skill
ON A 12:00 RUNNING CLOCK
5×5
Push Press*
*Moderate for all sets

Workout
FOR TIME
2 ROUNDS
60 Double Unders
12 Up-Downs
Into
6 ROUNDS
4 Push Press
8 Toes to Bar
Into
2 ROUNDS
60 Double Unders
12 Up-Downs

11 noviembre 2020
img_1026

Miercoles 11 Noviembre

Warm Up
1:00 Row (EZ)
Into
AMRAP x 4 MINUTES
10 Russian KB Swings
8 Goblet Squats
30’ Bear Crawl
Into
1:00 Row (Hard)

Skill
ON A 12:00 RUNNING CLOCK
5×5
Front Squat*
*Moderate for all sets

BENCHMARK WORKOUT
«REDLINE»
3 SETS
15-10-5
Front Squats
Cal Row
-Rest 1:30 b/t Sets-

10 noviembre 2020
10AB5BD9-7BDF-4D57-B460-29033080E1F9

Martes 10 Noviembre

Warm Up
EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Lunges
MIN 2 – Alt. DB Deadlifts
MIN 3 – Single DB Strict Press
MIN 4 – Alt. Bird Dogs
MIN 5 – Slow Deadbugs

Skill
5-4-3-5-4-3*
Bench Press
*Keep weight moderate-heavy.

Workout
AMRAP x 11 MINUTES
10 Alt. DB Power Cleans
50′ OH Walking Lunges (R)*
15 Sit-Ups
50′ OH Walking Lunges (L)
*If unable to Lunge for distance complete 14 OH Lunges.

9 noviembre 2020
7E509A8D-DC2D-4525-9E39-40882EEA1B3C

Lunes 09 Noviembre

Warm Up 
2 ROUNDS
10 Step-Ups
10 Up-Downs
10 BB Snatch Grip Deadlift
Into
1 ROUND
8 Box Jumps
8 Burpees
8 BB Snatch Grip Upright Row

Skill
8-6-6-4*
Hang Power Snatch
*Keep weight moderate.

Workout
EVERY 4:00 x 3 SETS
10 Hang Power Snatches

15 Bar Facing Burpees

20 Box Jumps

8 noviembre 2020
Kettlebell-exercises-1280×720

Sabado 07 Noviembre

Warm Up
3 ROUNDS (6:00 CAP)
3 Burpees
4 Air Squats
5/5 Moose Antlers
6 Alt. Step-Ups
7 Body Weight Good Mornings

Skill

Movements of the workout

PARTNER WORKOUT
IN TEAMS OF 2

AMRAP x 25 MINUTES*
1 DB Thruster

2 DB Burpees

3 DB Front Squats

4 DB Reverse Lunges

100 m Run

*Partner 1 completes one full round while Partner 2 rests. Then switch.

6 noviembre 2020
CA9CF91C-5AD1-4406-8E25-F65EC16F3F24

Viernes 06 Noviembre

Warm Up
AMRAP x 6 MINUTES
200m Row
8/8 Alt. DB DL
8/8 Single DB Russian Swings
8 Kips Swings
8 Tuck-ups

Skill
5 SETS
2 Hang Power Cleans
+
2 Power Cleans
+
2 Front Squats

Workout
EVERY 3:00 x 5 SETS
12 Toes to Bar
15/12 Cal Row
Max Power Cleans
-Rest :30 b/t Sets-

5 noviembre 2020
Glute-Bridge-1280×720

Jueves 05 Noviembre

Warm Up
EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1: Good Mornings
MIN 2: Cal Row (EZ)
MIN 3: Glute Bridge
MIN 4: Cal Row (MOD)
MIN 5: Up-Downs

Skill
ON A 15:00 RUNNING CLOCK
6×5
Deadlift*
*Light-Moderate for all sets

Workout
EMOM x 14 MINUTES
MIN 1 – 5 Deadstop Deadlifts*
MIN 2 – :45 Max Cal Row
*Deadlift starts moderate then can build every round or every other
round.

4 noviembre 2020
Kipping-pull-up-587×338

Miercoles 04 Noviembre

Warm Up
3 SETS (5:00 CAP)
35 Single Unders (Progress to Double Unders optional)
10 Kip Swings
5 Slow Ring Rows
10 DB Seesaw Shoulder Press

Skill
ON A 12:00 RUNNING CLOCK
6×5
Push Press*
*Light-Moderate for all sets

Workout
AMRAP x 14 MINUTES
75 Double Unders
25 Push Press
15 Pull-Ups

3 noviembre 2020
B3DE58FB-668B-472F-95D2-6684B4A7427C

Martes 03 Noviembre

Warm Up
3 ROUNDS (5:00 CAP)
100m Run
30 Mountain Climbers
10 Russian KB Swings
8 KB Goblet Forward Lunges

Skill
ON A 15:00 RUNNING CLOCK
6×5
Front Squat*
*Light-Moderate for all sets

Workout
EVERY 2:30 x 5 SETS
200m Run
10 Front Squats

2 noviembre 2020
maxresdefault (1)

Lunes 02 Noviembre

Warm Up
EMOM x 5 MINUTES
MIN 1 – :45 Row (EZ)
MIN 2 – :45 Shoulder Taps
MIN 3 – :45 Row (Mod)
MIN 4 – :45 Up-Downs
MIN 5 – :45 Row (Mod-hard)

Skill
EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold

Workout
FOR TIME
60/50 Cal Row
50 Sit-Ups
40/30 Cal Row
40 Sit-Ups
30/20 Cal Row
30 Sit-ups

1 noviembre 2020