KB Swing

Sábado 03 Diciembre

WARM-UP
1 ROUND
:30 Row – Legs ONLY
10 KB Deadlifts
10 Alt. Deadbugs
6 Alt. Groiners
Into…
1 ROUND
:30 Row – Arms ONLY
10 Russian KB Swings
10 Sit-Ups
5 Cat Cows
Into…
1 ROUND
1:00 Row – Full Body
10 American KB Swings
10 Tuck-Ups
10 Alt. Cossack Squats

WORKOUT
3 ROUNDS FOR TIME
500/400m Row
25 Russian KB Swing
15 Tuck-Ups
250/200m Row
15 American KB Swing
25 Sit-Ups

POST-WORKOUT STRENGTH
EMOM x 12 MINUTES
MIN 1 – 5/5 Staggered Stance KB GoodMorning
MIN 2 – 10 Rower Glute Bridge-Ups
MIN 3 – :45 Max KB Horn Bicep Curls

2 diciembre 2022
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Viernes 02 Diciembre

STRENGHT & CONDITIONING 

WARM-UP
EMOM x 9 MINUTES
MIN 1 – :20 Air Squats + :20 Alt. Groiners
MIN 2 – :20 Scap Pull-Ups + :20 Kip
Swings
MIN 3 – :20 Box Step Overs + :20 Box
Jump Overs

STRENGTH
4×3 @ 85-90%
Front Squat*

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

1 diciembre 2022
Back-Squat-Collage

Viernes 02 Diciembre

WARM-UP
EMOM x 9 MINUTES
MIN 1 – :20 Air Squats + :20 Alt. Groiners
MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings
MIN 3 – :20 Box Step Overs + :20 Box Jump Overs

STRENGTH
8-6-4-6-8
Back Squat

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

1 diciembre 2022
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Jueves 01 Diciembre

STRENGHT & CONDITIONING 

WARM-UP
200m Run
Into…
3 ROUNDS
7/5 Cal Bike + 5 Burpees
10 Scap Push-Ups
8 Clean Deadlifts
6 Hang Muscle Cleans
Into…
200m Run

BENCHMARK WORKOUT
«GRATITUDE NCX»
4 ROUNDS FOR TIME*
11 Power Cleans
400m Run
12 Hand Release Push-Ups
22/18 Cal Bike
12 Burpees

30 noviembre 2022
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Jueves 01 Diciembre

METCON

WARM-UP
200m Run
Into…
3 Rounds
7/5 Cal Bike + 5 Burpees
10 Scap Push-Ups
10 Snatch Deadlifts
10 Hang Muscle Snatch
Into…
200m Run

 BENCHMARK WORKOUT
«GRATITUDE»
4 ROUNDS FOR TIME
11 Power Snatches
400m Run
12 Handstand Push-Ups
22/18 Cal Bike
12 Burpees

30 noviembre 2022
Infinity_Kipping_Bar_MU_WEB

Miercoles 30 Noviembre

METCON

WARM-UP
3 ROUNDS
1:00 Row (EZ→ MOD→ HARD)
10 Strict Sit-Ups
10 Scap Ring Rows → 5 Tempo Ring
Rows (30×1) → 10 Ring Rows
10 Reverse Lunges → Forward Lunges →
KB Goblet Lunges

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – Complete One Complex Option…*
MIN 2 – EZ Row
*Option 1:
1 Big Kip Swing +1 Hips to Rig + 1 Bar Muscle-Up
Or…
Option 2:
1 Kip Swing + 1 Big Kip Swing + 1 Pull-Up

WORKOUT
AMRAP x 18 MINUTES
25/20 Cal Row
20 DBL KB Front Rack Lunges
15 Sit-Ups
*Every 1:30 including 0:00, complete 3
Bar Muscle-Ups.

29 noviembre 2022
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Miercoles 30 Noviembre

STRENGHT & CONDITIONING

WARM-UP
1:00 Row (Easy Effort)
Into…
2 ROUNDS
10 Moose Antlers
5 Push-Ups to Pike
:20 Front Rack Hold
10 Elbow Punches
Into…
1:00 Row (Moderate Effort)
Into…
2 ROUNDS
10 Alt. Bird Dogs
:20 Empty BB Overhead Hold
5 Empty BB Strict Press

STRENGTH
4×3 @ 85-90%
Push Press*

WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – Max Distance Row
MIN 3 – 12 Push Press
MIN 4 – 1:00 Front Rack Hold
MIN 5 – Rest

29 noviembre 2022
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Martes 29 Noviembre

METCON

WARM-UP
3 ROUNDS
10 PVC Pass Thrus
10 PVC Good Mornings
10 PVC Cuban Press
Into…
2-3 ROUNDS
7 Barbell RDL
7 Barbell Hang High Pulls
7 Barbell Strict Press
:15 Barbell OH Hold

STRENGTH
EVERY 1:30 x 7 SETS*
1 Deadlift +1 Hang Power Clean+ 1 Shoulder To Overhead

HERO WORKOUT
«DT»
5 ROUNDS FOR TIME
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

28 noviembre 2022
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Martes 29 Noviembre

STRENGHT & CONDITIONING 

WARM-UP
1-2 ROUNDS
30 Jumping Jacks
8 Alt. Wall Ball Around the Worlds
8 Alt. Bird Dogs
6 Alt. Groiners + Twist
:20 Tuck/ Hollow Hold
Into…
AMRAP x 4 MINUTES
5 Kip Swings
6 WB Thrusters
7 Tuck-Ups

SKILL
3 SETS
10/10 Single Arm Banded LatNPushdowns
:30 Ring FLR
10 Kipping Knee Raises

WORKOUT
2 SETS
AMRAP x 7 MINUTES*
2-4-6-8-and so on…
Wall Balls
Toes to Bar
-Rest 2:00 b/t Sets-

28 noviembre 2022
ESS_Deadlift_WEB

Lunes 28 Noviembre

STRENGHT & CONDITIONING

WARM-UP
3:00 Bike…use this to find your goldilocks pace for the workout!
0-1:00 → EZ (make sure the seat is adjusted correctly)
1:00-2:00 → Moderate Pace
2:00-3:00 → :10 Sprint / :10 EZ
Into…
AMRAP x 4 MINUTES
5 Calf Raises + 10 Bunny Hops + 15 Single Unders
5 Body Weight GoodMornings
10 Banded Pull-Throughs*

STRENGTH
4×3 @ 85-90%
Deadlift*

WORKOUT
FOR TIME*
24-20-16
Deadlifts (205/145)|(145/100)
Cal Bike**
Ring Rows
*B/t each full set, perform 60 Double
Unders. The workout ends with 60
Double Unders.
Alt. Bike Cals: 20-16-12

27 noviembre 2022
Bench-Press-Collage

Lunes 28 Noviembre

METCON

WARM-UP
2 ROUNDS
10/10 Ankle Rollouts
8 Bootstrappers
8 Alt. Bird Dogs
Into…
AMRAP x 5 MINUTES
30 Single Unders*
6 Alt. Lunges
6 Push-Up to Pike
6 Alt. Knee Raises
* Switch to Double Unders at halfway

STRENGTH
6-4-2-6-4-2*
Bench Press

WORKOUT
«TABATA»
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Single DB Front Squat
TABATA 2 – Knees to Elbow
TABATA 3 – Double Unders
-Rest 1:00 b/t Tabatas-

27 noviembre 2022
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Sabado 26 Noviembre

WARM-UP
EMOM x 6 MINUTES (:45 WORK // :15REST)
MIN 1 – Cardio
MIN 2 – BW Lunge-Lunge-Squat
MIN 3 – Alt. Step-Ups
MIN 4 – Barbell Muscle Clean + Up/Over*
MIN 5 – Burpee + Vertical Jump
MIN 6 – Cardio

PARTNER WORKOUT 
IN TEAMS OF 2…
EMOM x 24 MINUTES*
MIN 1 & 2 – AMRAP of 5 Box Jumps + 5 Back Rack Lunge-Lunge-Squats
MIN 3 & 4 – Complete Cardio of Choice**

*Partner 1 is doing the AMRAP, while P2
is completes the Cardio of Choice. After
2 Minutes, Partners will switch.
**Cardio Choice Options…
300m Run
30/25 Cal Row
25/20 Cal Bike

25 noviembre 2022
ESS_Deadlift_WEB

Viernes 25 Noviembre

STRENGHT & CONDITIONING

WARM UP

2 SETS
5/5 Leg Swings + 10 Calf Raises
10 KB Deadlifts
10 Scap Pull-Ups
Into…
2 SETS
10 Alt. Groiners
10 Russian KB Swings
10 Kip Swings + 10 Ring Rows
Into…
2 SETS
100m Run
10 American KB Swings
10 Kip Swings + 10 Jumping Pull-Ups

STRENGTH
5×4 @ 80-85%
Deadlift*

 BENCHMARK WORKOUT
«HELEN»
3 ROUNDS FOR TIME
400m Run
21 American KB Swings (53/35)|(35/26)
12 Pull-Ups

24 noviembre 2022
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Viernes 25 Noviembre

METCON

WARM-UP
2 ROUNDS
100m Run
10 Slow Paced Good Mornings (Narrow
Stance)
10 Ring Rows
12 Glute Bridge-Ups
8 Cat Cows
Into..
2 ROUNDS
100m Run
10 Slow Paced Good Mornings (Sumo
Stance)
10 Scap Pull-ups
8 Kipping Swings
8/8 Single Leg RDLs

STRENGTH
10-8-6
Romanian Deadlift

BENCHMARK WORKOUT
«RIPCORD»
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift
400m Run

24 noviembre 2022
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Jueves 24 Noviembre

STRENGHT & CONDITIONING 

WARM-UP

2 ROUNDS
15 Banded Pull Aparts
10 Air Squats
:30 Tuck Hold
Into…
2 ROUNDS
15 Banded Upright Rows
10 Alt. Lunges
:30 Hollow Hold

4 Sets FOR QUALITY

1:00 Wall Sit Hold

10/10 DB Arnold Press

20 Glute bridges

10/10 Bulgaria split squat

1:00 Hand Stand Hold

FINISHER

4 Rounds

15 Sit Ups

20 Air squats

 

23 noviembre 2022
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Jueves 24 Noviembre

METCON

WARM-UP
200m TEAM RUN
Into…
EVERY 3:00 x 3 SETS
6 Step-Ups
6 Box Jumps
6/6 DB Around the World
6 Deadbugs

WORKOUT
AMRAP x 15 MINUTES
10 Alt. DB Farmer Step-Ups
15 Up-Down + Box Jump Overs
30 Sit-Ups

FINISHER
EMOM x 9 MINUTES
MIN 1 – :40 Slow Box Dips
MIN 2 – :40 Alt. DB Upright Rows

23 noviembre 2022
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Miercoles 23 Noviembre

STRENGHT & CONDITIONING

WARM-UP
EMOM x 9 MINUTES (:40 WORK // :20
REST)
MIN 1 – Bike (Arms Only)
MIN 2 – Push-Up to PIke
MIN 3 – Plate Hops
MIN 4 – Bike (Legs Only)
MIN 5 – Empty BB Strict Press
MIN 6 – Single Unders
MIN 7 – Bike (Arms and Legs)
MIN 8 – Empty BB Push Press
MIN 9 – Tall Jump Single Unders or
Double Under Attempts

STRENGTH
5×4 @ 80-85%
Push Press*

WORKOUT
AMRAP x 3 MINUTES
Max Cal Bike
-Rest 1:00-
AMRAP x 3 MINUTES
10/8 Cal Bike
12 Push Press
-Rest 1:00-
AMRAP x 3 MINUTES
10/8 Cal Bike
12 Push Press
36 Double Unders
-Rest 1:00-
AMRAP x 3 MINUTES
Max Cal Bike

22 noviembre 2022
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Miercoles 23 Noviembre

,METCOM

WARM-UP
AMRAP x 8 MINUTES
8 Slow Air Squats
8 Knee Push-Ups
8 Muscle Cleans
8 Kang Squats

STRENGTH
5-5-5
1+1/2 Back Squat*
*Start Moderate and build to
Moderate-Heavy. 1 Rep = Squat Down +
Stand to Parallel + Squat Down + Stand
(Score is Weight)

HERO WORKOUT
«THE CHIEF»
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-

22 noviembre 2022
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Martes 22 Noviembre

STRENGHT & CONDITIONING 

WARM-UP
EMOM x 5 MINUTES
MIN 1 – :30 Row – ARMS ONLY
MIN 2 – :30 Row – LEGS ONLY
MIN 3 – :45 Row – 20-25 S/M
MIN 4 – :45 Row – 25-30 S/M
MIN 5 – :45 Row – 30+ S/M
Into…
AMRAP x 5 MINUTES
10 Single DB Front Raises
5 Hollow Rocks
5 Supermans
:20 Active Bar Hang

STRENGTH
3 SETS
15 Hollow Banded Lat Pulldowns
5 Pause Kip Swings*
15 DB Bench Pullovers
-Rest as Needed b/t Sets-
*1 Rep = :01 Pause in Hollow Position +
:01 Pause in Arch Position.

WORKOUT
EMOM x 15 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 & 3 – Max Cal Row

21 noviembre 2022
Bench-Press-Collage

Martes 22 Noviembre

METCON 

WARM-UP
EMOM x 8 MINUTES
MIN 1 – :45 Mod Bike
MIN 2 – :20/:20 SA Ring Row
MIN 3 – :45 Up-Down + Shoulder Tap
MIN 4 – :20/:20 SA DB Strict Press
MIN 5 – :45 Mod Bike
MIN 6 – :40 Slow Ring Rows
MIN 7 – :40 Burpees
MIN 8 – :20/:20 SA DB Push Press

STRENGTH
1.) 5-5-5-5 (21X1)*
Tempo Bench Press
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
-Short Rest b/t P1 & P2-
2.) ON A 1:00 RUNNING CLOCK…
Max Reps Bench Press

WORKOUT
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike*
MIN 2 – 20 Ring Rows
MIN 3 – :50 Max Push Press
*After each full round add 1 Cal. Ex.

21 noviembre 2022
run

Lunes 21 Noviembre

***METCON***

WARM-UP
ON A 10:00 RUNNING CLOCK…
LINE DRILLS*
Walking Samson Lunges
Alt. Knees to Chest Stretch
Toy Soldiers
Toe Walk
Heel Walk
High Knees
Butt Kickers
200m Run
Into…
AMRAP FOR REMAINDER OF TIME
:45 Row
10 Calf Raises
30 Single Unders
10 Sit-Ups
*Perform the drills 20 ft out and jog back to the starting point

WORKOUT
FOR TIME*
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups

*Partition as Needed.

Option 1:
Straight Through

Or…
Option 2:
2 Rounds
150 Double Unders
1000/875m Row
800m Run
50 Sit-Ups

Or…
Option 3:
4 Rounds
75 Double Unders
500/440m Row
400m Run
25 Sit-Ups

FINISHER
FOR RECOVERY
:45/:45 Calf Stretch
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Alt. Groiners
1:00 Corpse Pose

20 noviembre 2022
Front squat

Lunes 21 Noviembre

***STRENGHT & CONDITIONING***

WARM-UP
AMRAP x 2 MINUTES
10 Calf Raises
5/5 Single Leg GoodMornings
10 Bunny Hops
5 Burpees
Into…
2 ROUNDS
100m Run
10 Alt. 90-90 Hip Rotations
8 Hang Muscle Cleans + 4 Alt. Elbow Punches
6 Med. Ball Thrusters

STRENGTH
5×4 @ 80-85%
Front Squat*

*Base percentages off 2-Rep Heavy.

WORKOUT
2 ROUNDS FOR TIME
400m Run
3 Front Squats
30 Wall Balls
3 Front Squats
20 Burpees
3 Front Squats

20 noviembre 2022

Sabado 19 Noviembre

WARM-UP
AMRAP x 1 MINUTE
6 Lunges
6 Good Mornings
Into…
AMRAP x 2 MINUTES
6 Step-Ups
10 Alt. Calf Stretches on Box
Into…
AMRAP x 2 MINUTES
6 Weighted Step-Ups
6 Alt. Cossack Squats

HERO WORKOUT
«CHAD»
FOR TIME
1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest,
or DB

18 noviembre 2022
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Viernes 18 Noviembre

STRENGHT & CONDITIONING

STRHENGHT

6×5 @ 75-80%*

PUSH PRESS

*Base percentages off

2-Rep Heavy

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 12 Burpees Over the Bar + 6 Push Press

MIN 3 – Rest

17 noviembre 2022
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Viernes 18 Noviembre

METCON

WORKOUT

EMOM X 20:00

MIN 1 – 20 Russian KB Swing

MIN 2 – 15 Pull Ups

MIN 3 – 12/10 Cal bike

MIN 4 – REST

FINISHER

2-3 SETS

25 Banded Tricep Push-Downs

25 Banded Lat Push-Downs

25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

17 noviembre 2022
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Jueves 17 Noviembre

METCON

WARM-UP
1 ROUNDS
8 Scap Push-Up to Pike
12 Straight Leg Sit-Ups
12 Banded Flys
12 Banded Pull Aparts
Into…
2-3 ROUNDS
6 Kip Swings
6 Strict Knee Raises
6 Barbell Strict Press
6 Up-Downs

STRENGTH
10-8-6-8-10*
Bench Press

WORKOUT

5 SETS ON A 2:00 RUNNING CLOCK…
15 Toes to Bar
Max Shoulder to Overhead
with Time Remaining…*
-Rest 1:00 b/t Sets-

16 noviembre 2022
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Jueves 16 Noviembre

STRENGHT & CONDITIONING

WARM-UP
1 ROUND
:30 (EZ PACE) Bike
5/5 SA Ring Rows
10 Scap Pull-ups
10 Push-up Negatives (:03 LOWER)
Into…
3 ROUNDS
:30 (MOD PACE) Bike
5 Ring Rows (GET LOWER EACH ROUND)
10 Kipping Swings
5 Knee Push-ups / Push-ups

WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3&4 – AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Sit-Ups

POST-WORKOUT STRENGTH
3 SETS
25m Single Arm Overhead KB Carry (R)
20 Banded Upright Rows
25m Single Arm Overhead KB Carry (L)
20 Banded Tricep Extensions

16 noviembre 2022
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Miercoles 16 Noviembre MC

METCON

WARM-UP
EVERY 2:00 FOR 4 SETS…
50m Run
10 RDLs
10 Alt. Elbow Punches
5-10 Sumo good Mornings

STRENGTH
5×5*
Deadstop Deadlift

WORKOUT
AMRAP x 10 MINUTES
8 Deadlifts
6 Hang Power Clean
200m Ru

15 noviembre 2022
ESS_Deadlift_WEB

Miercoles 16 Noviembre S&C

STRENGHT & CONDITIONING

WARM-UP
200m Warm-Up Jog
Immediately Into…
3 SETS
8 Barbell Romanian Deadlift
8/8 Standing Leg Swings
8/8 Single Leg Glute Bridge-Up
5 Stretch Rotations*
30 Single Unders

STRENGTH
6×5 @ 75-80%
Deadlift*
*Base percentages off 2-Rep Heavy.

WORKOUT
AMRAP x 12 MINUTES
15-12-9
Deadlift
45-60-75
Double Unders

15 noviembre 2022
Back-Squat-Collage

Martes 15 Noviembre

METCON

WARM-UP
ON A 8:00 RUNNING CLOCK…
2 ROUNDS
8 Samson Lunges
8 Bootstrappers
8 Cat Cows
8 Bird Dogs
Into…
2-3 ROUNDS (Time Permitting)
6 Wall Ball Front Squats
6 Wall Ball Strict Press
6 Up-Downs
6 Slow Tuck-Ups

STRENGTH
6-6-6 (22X1)*
Tempo Back Squat

WORKOUT
5 ROUNDS FOR TIME
20 Wall Balls
20 Burpees

14 noviembre 2022
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Martes 15 Noviembre

STRENGHT & CONDITIONING

WARM-UP
AMRAP x 4 MINUTES
8/8 SA DB Deadlifts
16 Alt. Shoulder Taps
8 Tuck-Ups
4 Scap Pull-Ups
Immediately into…
AMRAP x 4 MINUTES
8/8 S.A. DB Hang Muscle Cleans
16 Alt. DB Slides
4 Kip Swings
4 Kipping Knee Raises

STRENGTH/SKILL
5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises

WORKOUT
4 SETS
AMRAP x 3 MINUTES*
6 Toes to Bar
8 DB Alt. No Push-Up Renegade Rows
10 DBL DB Hang Muscle Cleans

1:00 Rest b/t Sets-
*Start the AMRAP from the beginning in
each new set.

14 noviembre 2022