Lunes 16/06/2025 4 Rounds 8 1/4 Dual Db Bench Press 8-12 Dual Db Skull Crusher 30" OH Carry Rest 1'30" EMOM 10' 1) 20-15 Cal Machine 2)...

Lunes 16/06/2025 Community Cup Workout 1 AMRAP 20: 15 box jump-overs (51/61 cm) 10 dumbbell snatches (35/50 lb) 5 handstand push-ups...

Lunes 09/06/2025 Community Wod Teams of 2: Amrap 6' 20 Synchro DB snatch 20 Burpee box jump Over Rest 2' Amrap 6' 30 Synchro KB Swings 30...

Martes 10/06/2025 4 Rounds 8/8 SA KB Front Rack Rear foot Elevated Split Squat 8 Barbell Bent Over Row Rest 2' AMRAP 10' 200m Run 20 Alt...

Lunes 02/06/2025 4 Rounds 10 DB Pullover 20 KB Gorila Row 30" Ring Body Saw Rest 2' AMRAP 9' 12 Wall Balls 9/6kg 9 V-Ups 1 Rope Climb...

Lunes 02/06/2025 5 x 2:00 rounds: 6 shuttle runs Max bar muscle-ups – Rest 1:00 between rounds. – 1 shuttle run is 25 ft out and back...

Lunes 26/05/2025 3-5 sets: 5 deadlifts – Build to workout weight or slightly heavier. 10-9-8-7-6-5-4-3-2-1 reps for time: Deadlifts...

Lunes 26/05/2025 3 Rounds 10 Goblet Landmine Push Press 20"/20" Banded Clamshell Side Plank Isometric Rest 1'30" AMRAP 16' 40 Russian KB...

Lunes 19/05/2025 4 Rounds 12 Deficit Landmine RDL (21x1) 12 High Medball Push Press Rest 2' 2 Rounds AMRAP 3' 9/7 Cal Machine 10...

Lunes 19/05/2025 4 Sets 1 power cleans 1 push jerks 1 OHS 1 lower to back rack 3 back squats 2 rounds for time: 20 Shuttle Sprint 15...

Lunes 12/05/2025 4 Rounds 8 3 Way DB Incline Bench Press (11x1) 30" Bottom of Ring Dip Hold 20"/20" Mixed KB Rack OH Carry EMOM 12' 1)...

Lunes 12/05/2025 Every 2:00 for 5 sets: 3 deadlifts 3 rounds for time of: 50 double-unders 12 deadlifts (70/102 kg) Right into… 800-m run...

Lunes 05/05/2025 EMOM 8: 1 squat snatch For time: 15-12-9-6-3 Lateral burpees over the bar 5-4-3-2-1 Squat snatches (56/84 kg) TC:10'...

Lunes 05/05/2025 4 Rounds 10-8-6-4 Back Squat 6/6 Banded Lateral Jump with Multijumps Rest 2' For Time: 5 Rounds 18 Dual DB Suitcase...

Lunes 28/04/2025 3-5 sets: 5 deadlifts 5 x 2:00 rounds: 10 deadlifts (56/84 kg) Max shuttle runs – 1 shuttle run is 25 ft out and back. –...

Lunes 28/04/2025 AMRAP 10' 'X' Strict Pull Up (BW) 30" W. Hollow Hold 30" W. Superman Rest 2' AMRAP 12' 400m Run 20 Dual KB Deadlift...

Lunes 21/04/2025 Cerrado Martes 22/04/2025 4 Rounds 10 Dual KB Front Rack Cyclist Squat 3 High Box Jumps EMOM 12' 1) Unbroken Wall Balls ...

Lunes 21/04/2025 CERRADO Martes 22/04/2025 Weighted Pull Up 10' Find 2 Heavy Reps then max Chin Ups For time: 30 box jumps (61/76 cm)...

Lunes 14/04/2025 EMOM 10: 2 thrusters AMRAP 12: 2 wall-ball shots (2.7/3 m) (6/9 kg) 2 box jump (51/61 cm) 2 burpees – After every round...

Lunes 14/04/2025 4 Rounds 8 Banded Barbell Bench Press 12-15 DB Skull Crusher 8/8 Lateral Med Ball Throw Rest 1'30" For Time: 4 Rounds...