0F48BF41-AB70-4A65-ACC0-B07EC5DD6568

Miercoles 14 Abril

Warm Up
EMOM x 8 Minutes
MIN 1 – :40 Single Unders
MIN 2 – 10/10 Crossbody KB Deadlifts
MIN 3 – 10 Lunge + Lunge + Air Squat
MIN 4 – 8 Alt. Groiners + Max Bootstraps

Skill
Deadlift*
3×5 @ 50% (3111)
2×5 @ 60% (1111)
*Base percentages off 5-Rep Heavy.

BENCHMARK WORKOUT
«THE INFERNO»
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts
75 Double Unders
35 Air Squats
20 Deadlifts
50 Double Unders
35 Air Squats
10 Deadlifts

13 abril 2021
hola

Martes 13 Abril

Warm Up
EMOM x 6 MINUTES
MIN 1- 50 m Run + Max Slow Tuck-Ups
MIN 2- 50m Run + Max Scap Push-Ups
Min 3- Quad Crawl*
*DB Quad Crawl for second set.

Skill
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-

Workout
FOR TIME
800 m Run
25 DB Renegade Rows
100 Tuck-Ups
25 DB Renegade Rows
800 m Run

12 abril 2021
pullup2

Lunes 12 Abril

Warm Up
AMRAP x 3 MINUTES
30 Crossbody Mountain Climbers
8 Lunges (DB Goblet Pos. Optional)
10 DB Bent Over Rows
-Rest 1:00-
AMRAP x 3 MINUTES
5 Up-Downs
6 Air Squats
5 Ring Rows

Skill
Back Squat*
3×5 @ 50% (3111)
2×5 @ 60% (1111)
*Base percentages off 5-Rep Heavy.

Workout
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups

11 abril 2021
5C607991-A55B-4A44-9020-578B6DE531B7

Sabado 10 Abril

Warm Up
AMRAP x 6 MINUTES
100m Jog
7 Hang High Pulls
6 Alt. Elbow Punches
5 Kip Swings
4 Scap Push-Ups
into
2 ROUNDS
5/5 Moose Antlers
5 Cat/Cows
:20/:20 Single Arm Plank

Skill
ON A 12:00 RUNNING CLOCK
Build to a Moderate-Heavy 3-Rep Hang Power Clean

Workout
2 SETS
AMRAP x 7 MINUTES
7 Hang Power Cleans
7 U-V Sit Ups
7 Hand Release Push-Ups
-Rest 2:00 b/t Sets-

9 abril 2021
562951B0-843F-42A8-85DF-5D00E4B2693D

Viernes 09 Abril

Warm Up
3 ROUNDS FOR TIME 
10 Up-Downs
10 Single DB Front Squat
10 Single DB Push Press
10 Single DB Thruster

Skill
ON A 15:00 RUNNING CLOCK
Build to a 5-Rep Heavy Back Squat

BENCHMARK WORKOUT
«THIGHNEL RICHIE»
ON A 12:00 RUNNING CLOCK
5 ROUNDS
10 Burpees to a Target
20 Wall Balls
then…
Max Back Squat  with remaining time

8 abril 2021
Crossfit-guy-chest-to-bar-pull-up-800×419

Jueves 08 Abril

Warm Up
AMRAP x 7 MINUTES
:30 Jumping Jacks
7 Ring Rows + :10 Top of Ring Hold
10 Scap Pull-Ups
:20 Active Hang

Skill
EVERY :45 x 4 SETS
3 x 2-for-1 Pull-Ups*
-Rest As Needed

3 SETS FOR QUALITY
5-10 Kipping Pull-Ups
*1 Rep = 1 Kip Swing + 1 Kipping Pull-Up + 1 Kip Swing

Workout
EVERY 3:00 x 5 SETS
60 DU
20 G2OH
8 Pull-Ups*
*C2B Optional.

7 abril 2021
45A18432-7930-43C8-ADA1-D30AB55BD5F4

Miercoles 07 Abril

Warm Up
3 ROUNDS
200m Run
8 Push-Up to Pike
8 Lunge + Lunge + Up-Down
16 Hollow Rocks

Skill
ON A 15:00 RUNNING CLOCK
Build to a 5-Rep Heavy Push Press

Workout
3 ROUNDS FOR TIME
400m Run
30 DB Suitcase Lunges
15 Push Press

6 abril 2021
deadliftbrooke-1440xauto@2x

Martes 06 Abril

Warm Up
2 SETS 
8 Slow Dead Bugs
8 Bird Dogs
8/8 Staggered Stance Good Mornings
Into
3 SETS
8 RDL’s
8 Glute Bridge
8 Alt Reverse Lunges

Skill
ON A 15:00 RUNNING CLOCK
Build to a 5-Rep Heavy Deadlift

Workout
6 SETS
10 Deadlifts
20 Sit-Ups
-Rest 1:00 b/t Sets-

Finisher
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Superman Hold
MOVT 2 – Hollow Hold
*1 SET = MOVT 1 + MOVT 2

5 abril 2021
305686690

Lunes 05 Abril

Warm Up
AMRAP x 8 MINUTES
50 Single-Unders
100m Jog
10 Alt. Deadbugs w/:02 pause in extension
200/150m Row
10 Alt. Step-Ups

Skill
3 SETS FOR QUALITY
10-15 Single DB Supinated Front Raise
20 DB Z-Press
-Rest As Needed b/t Sets-

PARTNER WORKOUT IN TEAMS OF 2
FOR TIME*
200 Double Unders
800m Run
1200m/1000m Row
160 Alt. V-Ups
40 Box Jumps
200m DB Suitcase Carry (Athlete Choice)**
*P1 works while P2 holds one Heavy DB in any position. Split work
as needed on DU, Row, V-Ups, Box Jumps. Single DB can not go to
the ground entire workout. If DB touches ground, both partners must
complete 200m Run. The 800m Run (DB does not go on the run) and
200m DB Carry should be completed together, alternate DB as
needed.
**DB weight should be Heavy.

4 abril 2021
D9DE5A88-158C-4625-AF02-F051308BA007

Sabado .03 Abril

Warm Up
EMOM x 6 MINUTES
MIN 1 – 100m Jog
MIN 2 – 5 Scap Push-Ups + 10 Kip Swings
MIN 3 – 10 Burpees + 10 Air Squats

Skill
3 SETS
:30 Chin Over the Bar Hold
-Rest :15-
:30 Wall HS Hold
-Rest :15-
:30 Plate Weighted Wall Sit
-Rest 1:00-

PARTNER WORKOUT 
IN TEAMS OF 2
AMRAP x 20 MINUTES
Rounds of «Cindy»*
*1 Round of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes Max Rounds of Cindy while P2 runs 400m Run. Once
P2 returns from 400m, they take over the AMRAP. Pick up where P1
left off.

2 abril 2021
00A6AE3B-6B68-499E-A32E-50A7C8562E16

Viernes 02 Abril

Warm Up
AMRAP x 7 MINUTES
:30 Jumping Jacks
10 KB Deadlift

5 Up-Downs

10 Glute Bridges
5/5 Curtsey Squats

Skill
6-6-6*
Deadlift

Workout
AMRAP x 14 MINUTES
3 Deadlifts
8 KB Russian Swings
6 Burpees*
*2 Burpees more after each full round

1 abril 2021
maxresdefault

Jueves 01 Abril

Warm Up
4 ROUNDS 
10 Wall Ball Lunges
10 Wall Ball Squats
10 Wall Ball Push Press
:45 Quad Heel Taps

Skill
6-6-6
Push Press

Workout
EMOM x 16 MINUTES
MIN 1 – 8 Push Press (Athlete Choice)
MIN 2 – 20 Wall Balls
MIN 3 – 25 Sit-Ups
MIN 4 – :45 Max Wall Ball Taps

31 marzo 2021
45704DBB-5188-4557-AB21-FB86DE50B185

Miercoles 31 Marzo

Warm Up
3 SETS 
1:00 Row @ Easy Moderate Pace
10 Alternating Cossack Squats
8 Clean Grip Deadlifts
6 Broad Jumps

Skill
EMOM x 12 MINUTES
MIN 1 – 1 Power Clean + 2 Hang Power Clean + 1 Front Squat
MIN 2 – :45 Cal Row (Mod)

Workout
FOR TIME
125/100 Cal Row
50 Burpees
25 Power Cleans

30 marzo 2021
maxresdefault

Martes 30 Marzo

Warm Up
3 ROUNDS
20 Single Unders
5/5 SA DB Deadlifts
5/5 SA DB Strict Press
25’ Toe Walk
Into
3 ROUNDS
20 Double Unders/attempts
10 Scap Push-Ups
5/5 SA DB Push Press
25’ Heel Walk

Skill
3 SETS
12 Alt. DB Arnold Presses
12 Alt. DB Upright Rows
-Rest 1:30 b/t Sets-

Workout
«TABATA»
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Double Unders
TABATA 2 – Russian KB Swings
TABATA 3 – Single DB Push Press

29 marzo 2021
A44AB70D-5E44-44EB-86C5-38E68947D6BB

Lunes 29 Marzo

Warm Up
GENERAL WARM-UP
AMRAP x 5 MINUTES
:30 Jumping Jacks
:30 Good Mornings
:30 Mountain Climbers
:30 Lunge + Twist
:30 Shoulder Taps
SPECIFIC WARM-UP
1 ROUND 
25’ Walking Elbow to Instep
25’ Toe Walks
25’ Kang Squats
25’ Heel Walks
25’ Air Squats
25’ Slow Straight Legged Bear Crawl

2 ROUNDS FOR QUALITY
8 Tempo Barbell Back Squats (22X1)
10 Scap Push-ups
10 Kip Swings

Skill
6-6-6
Back Squats

Workout
10 ROUNDS FOR TIME
10 Front Squats
8 Toes to Bar

28 marzo 2021
SRCF_Burpee-Over-DB

Sabado 27 Marzo

Warm Up
EMOM x 6 MINUTES
MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Lunges
MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in
remaining time
MIN 3 – :30 Single-Unders + :30 Up-Downs

Skill

Mouvements of the Workout

BENCHMARK WORKOUT
«REX KWAN DO»
AMRAP x 20 MINUTES*
9 DB Power Cleans
7 DB Push Press
5 Burpee Over DB
*Every 2:00 including 0:00 complete 35 Double Unders.

POST WORKOUT STRENGTH
3 SET FOR MAX REPS
:40 Hollow Hold
-Rest :20-
:40 Side Plank (R)
-Rest :20
:40 Side Plank (L)
-Rest :20

26 marzo 2021
A01A887E-930E-4C1D-BCFC-F328F87A010B

Viernes 26 Marzo

Warm Up
EMOM X 8 MINUTES (:45 WORK / :15 REST)
MIN 1 – Row*
MIN 2 – SA Suitcase KB DL (KB to outside of foot)
MIN 3 – Russian KBS
MIN 4 – Alt. Deadbugs
REPEAT!
* Round 1 – Arms only
Rounds 2 – Arms body
Round 3 – Half slide
Round 4 – Full slide

Skill
8-6-6*
Deadlift

Workout
2 ROUNDS FOR TIME
1000m/800m Row
35 Toes to Bar
15 Deadlifts

25 marzo 2021
CAC07959-A955-4B99-9826-34C445881BC5

Jueves 25 Marzo

Warm Up
4 ROUNDS 
8 Lunges
8 Air Squats
8/6 Cal Row
50ft Bear Crawls
30 Crossbody Mountain Climbers

Skill
8-6-6*
Back Squats

Workout
EVERY 3:00 x 5 SETS
8 Back Rack Lunges
8 Back Squats
12/10 Cal Row

24 marzo 2021
2017080308045181_DAA_AN2I3526

Miercoles 24 Marzo

Warm Up
EMOM x 6 MINUTES
MIN 1 – 100m Run
MIN 2 – 7 Squat Jumps + Max Good Morning
MIN 3 – 8 Barbell Muscle Clean + Max Groiners

Skill
6 SETS
1 High Hang Power Clean
+
1 Above the Knee Hang Power Cleans
+
1 Below the Knee Hang Power Clean

Workout
FOR TIME
800m Run
20 Hang Power Clean
400m Run
15 Hang Power Clean
200m Run
10 Hang Power Clean

23 marzo 2021
Cz4xlGYVEAQjYNI

Martes 23 Marzo

Warm Up
3 ROUNDS (8:00 CAP)
12 Jumping Jacks
10 Plate Deadlifts
8 Slow Sit-Ups
Into…
2 ROUNDS
:30 Overhead Plate Hold
8 Up-Downs
6 Alligator Rolls*

Skill
EVERY 2:30 x 5 SETS
:30 DB Turkish Sit-Ups (R)
:30 SA DB Floor Press (R)
:30 DB Turkish Sit-Ups (L)
:30 SA DB Floor Press (L)

Workout
EMOM x 12 MINUTES
MIN 1 – :50 Max Plate Ground to Overhead
MIN 2 – :50 Max Up-Downs to Plate
MIN 3 – :50 Max Plate Hollow Body Flutter Kicks

22 marzo 2021
Kipping-pull-up-587×338

Lunes 22 Marzo

Warm Up
AMRAP x 7 MINUTES
2/2 DB Bent Over Row
3/3 SA DB Russian Swing
4/4 SA DB Strict Press
5 Burpees

Skill
8-6-6*
Push Press
*Build to a Heavy weight. Complete :20-:30 Top of the Ring Hold after each Set.

Workout
AMRAP x 10 MINUTES
3-6-9-and so on…
Push Press
Ring Rows
Dips
-Rest 2:00-
5 ROUNDS FOR TIME
6 Push Press
6 Pull-Ups
6 Dips

21 marzo 2021
FBF5D55E-A245-4672-82E3-9DFCCE378190

Sabado 20 Marzo

Warm Up
3 ROUNDS 
6/6 Single Arm High Pull + Push
Press
5 Burpees w/High Jump
4/4 Single Arm DB Deadlifts (Sumo Style)
:30 DB Goblet Squat Hold
+
2 ROUNDS
4 Alt. Scorpions
5 Cat/Cows
5/5 Moose Antlers
10 Glute Bridge-Ups w/:03 pause
at top

Workout
4 SETS*
20 Alt. DB Snatch
25 Sit-Ups
20 Alt. DB Up-Downs
25 G2OH
-Rest 1:30 b/t Sets-
*Start at a different movement
each Set and work through
movements in any order.

19 marzo 2021
9E1103E0-608A-4CC8-9F56-C9A1D6460C08

Viernes 19 Marzo

Warm Up
AMRAP x 7 MINUTES
8 Up-Downs
8 Ring Supinated Ring Rows
8 Knee Push Ups
16 Bodyweight Lunges

Skill
EVERY 3:30 x 3 SETS
20 Alt. Incline DB Bench Press*
15 Supinated Ring Rows
*Alt. DB must stay in locked out position.

Workout
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges
-Rest 1:00-
AMRAP x 3 MINUTES
Max Burpees
-Rest 1:00-
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges

18 marzo 2021
img_0923

Jueves 18 Marzo

Warm Up
EMOM x 8 MINUTES (:40 WORK/:20 REST)
MIN 1: KB Good Mornings
MIN 2: KB High Pulls
MIN 3: Single Unders
MIN 4: Wall Ball Squats + Push Press

Skill
8-8-8*
Deadlift
*Build to a Moderate-Heavy weight. :30 Scap Pull Hold after each Set.

Workout
AMRAP x 13 MINUTES
5 Deadlifts
25 Double Unders
15 Wall Balls
25 Double Unders

17 marzo 2021
663C6384-B895-44A6-981A-41ABE291B976

Miercoles 17 Marzo

Warm Up
AMRAP x 7 MINUTES
30 Mountain Climbers
7/7 DB Bent Over Row
7/7 SA DB Strict Press with Pause*
:30 Hollow Hold
*Switch to Push Press at 3:30.

Skill
8-8-8
Push Press

BENCHMARK WORKOUT

«LUCKY NUMBER 7»
7 SETS
9 Pull-Ups
12 DB Push Press
15/12 Cal Row
-Rest 1:00 b/t Sets-

16 marzo 2021
CA9CF91C-5AD1-4406-8E25-F65EC16F3F24

Martes 16 Marzo

Warm Up
3 SETS
50m Run
5/5 DB Deadlifts
5/5 DB Bent Over Rows
Into…
2 SETS
100m Run
10 DB Upright Rows 10 Jumping Lunges

Extended Warm Up
Preparing athletes for the Run

25’ Karaoke
25’ Knee to Chest
25’ Toy Soldiers
25’ Heel Walk 25’ Toe Walk 25’ Bunny Hops

Skill
EMOM x 10 MINUTES

3 Power Cleans

Workout
EVERY 2:00 x 5 SETS
200m Run
Max DB Power Cleans

15 marzo 2021
squat1

Lunes 15 Marzo

Warm Up 
2 ROUNDS
:30 Mountain Climbers :30 Lunges
:30 Good Mornings
Into
2 ROUNDS

:30 Step-Ups :30 Up-Downs :30 Air Squats

Skill
8-8-8
Back Squats
Complete 6/6 DB Goblet Step-Ups after each Set.

Workout
FOR TIME
30 Back Squats

50 Up-Down Step-Up Overs

30 Back Squats

14 marzo 2021