2F91CA19-469E-449E-A1D6-8A79C786A447

Jueves 09 Julio

Warm Up
2-3 ROUNDS FOR QUALITY (5 MINUTES CAP)
15 Air Squats
30 Mountain Climbers
15 KB Deadlifts
15 Russian KBS

Skill
7-5-3-7-5-3
Deadlift

Workout
AMRAP x 6 MINUTES
2,4,6 and so on…
Deadlifts
Wall Ball
Up-Downs

-2:00 Rest

AMRAP x 6 MINUTES
2,4,6 and so on…
Deadlifts
Wall Ball
Up-Downs
*Restart back at 2 reps in the second effort.

8 julio 2020
45A18432-7930-43C8-ADA1-D30AB55BD5F4

Miercoles 08 Julio

Warm  Up
AMRAP x 5 Minutes
8 Barbell or DB Strict Press
10 Alt. Step-ups
12 Scap Push – Ups

24 Mountain Climbers

Skill

7-5-3-7-5-3
Push Press

Workout

«COWABUNGA»

EVERY 3:00 x 5 SETS
10 Push Press
15 Push-ups
20 Box Jump Overs

7 julio 2020
89915564-1DB2-453B-8199-1C28B19A8DC6

Martes 07 Julio

Warm Up

3 ROUNDS (6 MINUTES CAP)
200m Run
5/5 SA KB Deadlift
5/5 SA Russian KBS
10 Goblet Squats

Skill
7-5-3-7-5-3
Front Squat

Workout

FOR TIME
30-20-10*
Front Squats
Kettlebell Swings
*Complete a 400m Run after each full round.

6 julio 2020
53A95753-CC91-4326-9D09-BB31FBE4815B

Lunes 06 Julio

Warm Up
AMRAP x 5 Minutes
25 Jumping Jacks
10 Scap Push-ups
25 Mountain Climbers
10 Ring Rows

Skill

EMOM x 10 Minutes
5 Hang Power Snatch

Workout

AMRAP x 12 Minutes
6 Bar Facing Burpees
8 Hang Power Snatch
200m Row

5 julio 2020
6D4F87C1-816D-4C24-9A09-E64733D8FEAA

Domingo 05 Junio

Rest Day ! Have a great day !

Día de descanso ! Que teneis un Feliz Día !

4 julio 2020
1AEB7A4A-8C4B-441D-ABA3-CE7972F98252

Sabado 04 Julio

Warm Up
AMRAP x 6 Minutes
10 Alt. DB Deadlifts
:30 SA DB Overhead Hold/Side
10 Alt. Lunges
100m Run

Skill
EMOM x 12 Minutes
MIN 1 – 15 KB High Pull
MIN 2 – 20 DBL KB Shrugs
MIN 3 – 20 DBL KB Calf Raises

Workout
2 ROUNDS FOR TIME
20 Kettlebell Swing
30 Alt. DB Hang Snatch
400m Run
50 Walking Lunges

3 julio 2020
5D836B00-7BB8-49FF-B344-5C2FC07DA80E

Viernes 03 Julio

Warm Up
AMRAP x 7 Minutes
200m Row
10 Quad Heel Taps
10 Alt. DB High Pull
5 Broad Jumps

Skill
EMOM x 10 Minutes
5 Hang Power Cleans

Workout
AMRAP x 14 Minutes
21/16 Cal Row
15 Tuck-ups
9 Hang Power Cleans

2 julio 2020
0D922E3E-DCB3-49B1-B169-3DCA2858E120

Jueves 02 Julio

Warm Up
AMRAP x 5 Minutes
5 Scap Push-ups + 10 Mountain Climbers
5 Lunge-Lunge Squats*
10 Hollow Rocks
10 Arm Haulers
*Lunge-Lunge-Squat = Lunge on each leg + Air Squat

Skill
ON A 10:00 Running Clock
2-4-6 and so on…*
Strict Pull-up
Deficit Push-up
*After each full round complete  150m Run easy pace

Workout
4 SETS FOR MAX REPS
1:00 – Pull-Up or Ring Rows
1:00 – Box Dips
1:00 – DB Goblet Squats
-1:00 Rest b/t Sets-

1 julio 2020
A01A887E-930E-4C1D-BCFC-F328F87A010B

Miercoles 01 Julio

Warm Up
3 Rounds (6 MINUTES CAP)
24 Jumping Jacks
12 Reverse Lunges
12 Up-Downs
12 Step-ups
12 Wide-Stance Good Mornings

Skill

8-6-4-8-6-4
Deadlift

Workout
EMOM x 6 Minutes
MIN 1 – 10 Deadlifts
MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest

AMRAP x 6 Minutes
5 Deadlifts
7 Burpees
9 Box Jumps

30 junio 2020
479D51F0-0503-4457-A85A-C53DC1208D04

Martes 30 Junio

Warm Up
AMRAP x 3 Minutes
2 Push-up
4 Up-Downs
6 Revers Lunges
-Rest 1:00-
TABATA (:20 ON / :10 OFF)
ROUNDS 1&2 – Single Unders
ROUNDS 3&4 – Single Single Double Under
ROUNDS 5&6 – Single Double Under
ROUNDS 7&8 – Double Under

Skill
8-6-4-8-6-4
Push Press

Workout
ON A 2:00 Running Clock
Max Double Unders
———————–
EMOM x 8 Minutes
MIN 1 – :45 Push Press
MIN 2 – :45 Reverse Lunges
———————–
ON A 2:00 Running Clock
Max Double Unders

29 junio 2020
4B0F470A-0C9F-414B-B93B-6AB9FB00C36B

Lunes 29 Junio

Warm Up
EMOM x 6 Minutes
MIN 1 – :45 Russian KBS

MIN 2 – :45 Lunge + Twist

MIN 3 – :45 Air Squats

Skill

8-6-4-8-6-4 Front Squat

Workout
AMRAP x 10 Minutes
3-6-9 and so on…

Front Squats

Toes to Bar

28 junio 2020
684A8619-BFC5-4C4A-A964-F6339700388C

Domingo 28 Junio

Rest Day ! Have a sunny day !

Día de descanso ! Que teneis un soleado día  !

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

Sabado 27 Junio

Warm Up
AMRAP x 5 Minutes

5 Upright DB High Pulls (Right)
5 DB Push Press (Right)
5 Upright DB High Pulls (Left)
5 DB Push Press (Left)
:30 Row
10 Kip Swings

Skill
3 SETS

7 SA DB Snatch (R)
10 SA OH DB Lunge (R)
7 SA DB  Snatch (L)
10 SA OH DB Lunge (L)

Workout
4 ROUNDS FOR TIME
30/25 Cal Row
20 Alt. DB Snatches
10 Pull-ups

-15:00 Hard Cap

26 junio 2020
00A6AE3B-6B68-499E-A32E-50A7C8562E16

Viernes 26 Junio

Warm Up
EMOM x 7 Minutes

MIN 1: :45 Single Unders
MIN 2: 10/10 SA DB Deadlifts
MIN 3: :45 High Jump Single Unders
MIN 4: 20 PVC Deadlifts
MIN 5: :45 Double Under/Attempts
MIN 6: 20 Reverse Lunges
MIN 7: :45 Moderate Sprint on Row

Skill
EVERY 1:30 x 6 SETS

10 Deadlift

Workout
EVERY 4:00 x 4 SETS

50 Double Unders
250 m Row
10 Deadlifts
50 Double Unders

25 junio 2020
15E6C7C3-51FF-457B-A8FB-F662F4BCA905

Jueves 25 Junio

Warm Up
AMRAP x 5 Minutes

:20 Single DB Overhead Hold
10 Alt. DB Strict Press
10 Up-Downs
10 Box Step-ups

Skill
EMOM x 10 Minutes

MIN 1 – 10 Strict Press
MIN 2 – 10 Seesaw Bent Over Row
*1 Rep of Seesaw Row = L Row + R Row

Workout
4 SETS
AMRAP x 3 Minutes*

3 Burpees
5 Push Press
7 Box Jump Overs

-1:00 Rest b/t Sets-
*Pick up where you left off

24 junio 2020
CAC07959-A955-4B99-9826-34C445881BC5

Miercoles 24 Junio

Warm Up
2-3 ROUNDS (6 Minutes CAP)

200m Run
10 Tempo Air Squats (3131)
30 Mountain Climbers
10 Alt. Samson Stretches

Skill
5 SETS On A 15:00 Clock

7 Back Squats
1:00 Wall Sit

Workout
EMOM x 10 Minutes

MIN 1 – 18/14 Cal Row
MIN 2 – 10 Front Squats

23 junio 2020
41D812A3-BA21-4D71-8CE8-6DC8434E87F3

Martes 23 Junio

Warm Up
EMOM x 6 Minutes
MIN 1 – :40 Lunges
MIN 2 – :40 Single DB Strict Press
MIN 3 – :40 Scap Push-ups
MIN 4 – :40 Hollow Hold
MIN 5 – :40 Single DB Hammer Curl
MIN 6 – :40 Perfect Push-ups

Skill
10-10-10
Bench Press

Workout
AMRAP x 15 Minutes
25 DB Floor Press
25 Walking Lunges
25 Hand Release Push-ups
25 Tuck-ups

22 junio 2020
C692CEDC-8F7D-4715-BA24-ED20B20A7007

Lunes 22 Junio

Warm Up
2-3 ROUNDS (5 Minutes CAP)

30 Jumping Jacks

20 Lateral Hops Over Barbell

10 Barbell Deadlifts

10 Front Rack Lunges

Skill
6 SETS On A 12:00 Clock

2 Hang Power Clean
+
1 Power Clean
+
1 Front Squat

Workout
2 ROUNDS FOR TIME

800m Run
20 Power Cleans

21 junio 2020
88BBD98F-9587-4460-A7C4-2847310EAC05

Domingo 21 Junio

First day Of SUMMER !!! Rest Day ! Have a good day !

Primer Día del VERANO!!! Día de descanso ! Que teneis un buen dia !

20 junio 2020
B5267CFA-5224-48A4-A70F-4FD9DBE58F69

Sabado 20 Junio

Warm Up
4 SETS (:20 ON / :10 OFF)*
MVMT 1 – Tuck-Ups***
MVMT 2 – KB Suitcase Deadlifts
MVMT 3 – Air Squats**
*1 Set = 1 round of Tuck-Ups, KB DL, & Air Squats
**Option to progress to V-Ups for the 3rd & 4th rounds
***Option to progress to KB Goblet Squats for the 3rd & 4th rounds

Skill

3 SETS
200m KB Suitcase Carry
10/10 SA Russian KB Swing
20 Heel Taps Over KB

-Rest 1:30 b/t Sets-

Workout
AMRAP x 15 Minutes

20 Russian KB Swings
20 Goblet Squats
20 Toes to Bar

19 junio 2020
981F6FC8-3207-43A2-92FF-298BC9EDD83E

Viernes 19 Junio

Warm Up
2 Rounds (6:00 CAP)
100m Run
10 Good Mornings
10 Reverse Lunges
10 G2OH
10 Groiners

Skill
6 SETS On A 12:00 Clock

7 Deadlift

Workout
FOR TIME
800m Run
30 G2OH
21 Deadlifts

400m Run
20 G2OH
15 Deadlifts

200m Run
10 G2OH
9 Deadlifts

 

18 junio 2020
D3F76451-B679-413F-A067-01653C5BDF07

Jueves 18 Junio

Warm Up
EMOM x 5 Minutes
MIN 1 – :45 Step-ups
MIN 2 – :45 Up-Downs
MIN 3 – :45 Scap Push-ups
MIN 4 – :45 Mountain Climbers
MIN 5 – :45 Burpees

Skill
6 SETS On A 12:00 Clock

7 Strict Press

Workout
EVERY 3:00 x 5 Sets

10 Strict Press
12 Up-Down Box Jump Over
10 Strict Press

17 junio 2020
CA9CF91C-5AD1-4406-8E25-F65EC16F3F24

Miercoles 17 Junio

Warm Up 
AMRAP X 6 MINUTES

30 Single Unders
8/6 Cal Row

Skill
EMOM x 8 MINUTES

3 Hang Power Cleans

Workout
5 ROUNDS FOR TIME
50 Double Unders
20/15 Cal Row
10 Hang Power Clean

 

16 junio 2020
562951B0-843F-42A8-85DF-5D00E4B2693D

Martes 16 Junio

Warm Up

1 ROUND

30 Mountain Climbers 20 Tuck-ups 10 Lunge + Twist

1 ROUND

30 Mountain Climbers 10 Kang Squats 10 Tempo Air Squats (2211)

1 ROUND

30 Mountain Climbers 10 Good Mornings 5 Narrow Stance Air Squats 5/5 Staggered Air Squats 5 Wide Air Squats 5 Air Squats

Skill

6 SETS ON A 12:00 CLOCK

7 Back Squat

Workout

AMRAP x 14 MINUTES

7 Front Squats

14 Wall Balls

21 Sit-ups

15 junio 2020
ADF6E52F-4130-4223-A97B-93E160DEBAB1

Lunes 15 Junio

Warm Up
EMOM x 6 MINUTES

MIN 1 – 100m Run

MIN 2 – :45 Up-Downs

MIN 3 – 150m Run

MIN 4 – :45 Burpees

MIN 5 – 200m Run

MIN 6 – :45 Fast Burpees

Skill
6 SETS ON A 12:00 CLOCK

7 Bench Press

Workout
EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Burpees

14 junio 2020
1D0C250E-441B-49F1-B0CD-F81451C4BEF1

Domingo 15 Junio

Rest Day ! Have a Nice day !

Día de descanso ! Que teneis un buen dia !

13 junio 2020
7E509A8D-DC2D-4525-9E39-40882EEA1B3C

Sabado 13 Junio

Warm Up

AMRAP x 7 Minutes

20 Mountain Climbers

10 Good Morning

5/5 Single Arm DB Deadlift

5 Burpees

Skill

On A 12:00 Running Clock

3 x 5 Tempo Deadlift ( 1 1 1 1 )

Keep Loading Moderate to MOderate-Heavy

Workout

3 Sets

21 Wall Balls

15 Bar Facing Burpees

9 «Deadstop» Deadlifts

12 junio 2020
8870FE51-E528-4838-8227-A05A4739327C

Viernes 12 Junio

Warm Up 

EMOM x 6 Minutes

MIN 1- : 50 Mountain Climbers

MIN 2- :50 Jumping Jacks

MIN 3- :50 Lunges

3 Rounds

6/6 Single Arm Ring Rows

8 G2OH

10 Cossack Squats

Skill

EMOM x 10 Minutes

MIN 1- 8/8 Gobelet Split Squats

MIN 2- 5-7 Strict Pull-UPs

MIN 3- :50 EZ Row

Workout

3 Rounds For Time

500 m Row

30 Lunges

15 Ring Rows

30 G2OH

 

11 junio 2020
A44AB70D-5E44-44EB-86C5-38E68947D6BB

Jueves 11 Junio

Warm Up

1 Round

1:00 Single Unders

20 Alt DB Shoulder Press

15 Tuck-Ups

1 Round

:45 Single Single Double Under

15 Single Push Press

10 Kip Swing

1 Round

:30 Double uNders

10 Push Press

10 Knees to Chest

Skill

On A 12:00 Running Clock

3 x 5 Tempo Strict Press (1111)

Keep Loading Moderate to Moderate -Heavy

Workout

4 Sets

50 Double Unders

15 Push Press

10 Toes To Bar

-1:30 Rest b/t Sets-

10 junio 2020
F749E5B5-0464-414D-947A-6CE9A59B27F0

Miercoles 10 Junio

Warm Up

600 m Run

3 Rounds

12 KB Deadlift- 12 Russian KBS- 20 KB Plank Taps

Workout

EMOM x 18 Minutes

MIN 1- 15/12 Cal Row

MIN 2- 20 Alt DB Snatches

MIN 3- 15 Hand Release Push Ups

 

9 junio 2020
B3DE58FB-668B-472F-95D2-6684B4A7427C

Martes 09 Junio

Warm Up

AMRAP x 4 Minutes

12 Forward Lunges

10 Up-Downs

8 Single Ring Rows

AMRAP x 4 Minutes

5 Burpees

6 Jumping Pull Ups

7 Air Squat

Skill

On A 12:00 Running Clock 

3 x 5 Tempo Back Squat (1111)

Keep Loading Moderate To Moderate-Heavy

Workout

EVERY 3:00 x 4 Sets

12 Front Squats

12 Burpees Pull-Ups

8 junio 2020