Lunes 13/01/2025 Every 3' x 5 Rounds 15 Dual KB Russian Swing 8/8 SA DB Front Rack Step Up AMRAP 10' 4 Dual DB Thruster 22'5/15kg 4...

Lunes 13/01/2025 EMOM 8: 1 deadlift – Build to a heavy single AMRAP 8: 2 wall walks 2 deadlifts (93/143 kg) Weightlifting Every 90" x 4...

Lunes 06/01/2025 Día Festivo Martes 07/01/2025 3 sets: 6 overhead squats – Build in load. For time: 500-m row 30 toes-to-bars 30 overhead...

Lunes 06/01/2025 DIA DE REYES Martes 07/01/2025 4 Rounds 8/8 SA Bench Press (21x1) 8 Tall Kneeling Strict Press 8/8 Side Plank DB Raise...

Lunes 30/12/2024 4 Rounds 3 W. Pull Up + max Chin Up (BW) Adaptacion: 3-5 Banded Pull Up + max Ring Row 30" W.Plank 30-40% )BW) Rest 2'...

Lunes 30/12/2024 3 rounds for time: 400/500-m row/ski 12 deadlifts (bodyweight) 21 box jumps (20 in) tc:12' Post-workout: Accumulate: 50...

Lunes 23/12/2024 Every 2:00 for 5 sets: 2 squat cleans For time: 21 front squats (56/84 kg) 200-m double-DB farmers carry (15/22.5 kg) 15...

Lunes 23/12/2024 Every 4' x 4 Rounds 12 Dual Kb Front Rack Squat 8 Ring Row Feet elevated 6 Strict Press AMRAP 12' 7 Box Jumps 12 Wall...

Lunes 16/12/2024 4 Rounds 3 W. Pull Up or Banded 12 Three point Row 8-12 Ring Face Pull Rest 2' EMOM 16' (1) Max American KB Swing...

Lunes 16/12/2024 Every 3' x 4 Sets 5 Sumo Deadlift 20''/20'' Copenague Plank 4 rounds for reps: 1:00 bike for calories 1:00 deadlifts...

Lunes 09/12/2024 Skill Bmu or EMOM 8 1-5 BMU 1-2-3-4-5-6-7-8-9-10 reps for time of: KB swings (24/32 kg) Burpee pull-ups TC:11'...

Lunes 09/12/2024 Every 3' x 5 Rounds 20 Dual Kb Deadlift 8 Barbell Roll out AMRAP 10' 20m Front Rack Walking Lunge 200m run Martes...

Lunes 02/12/2024 Skill: RMU NATE AMRAP 20' 2 ring muscle-ups 4 handstand push-ups 8 KB swings (24/32 kg) Weightlifting 3-4 Sets: 50 - 70%...

Lunes 02/12/2024 4 Rondas 8/8 Barbell Split Squat 10 Dual KB Row Rest 2' AMRAP 15' In pairs 40 DB Thruster 22'5/15kg 30 DB Clean & Jerk...

Lunes 25/11/2024 4 Rounds 8 Back Squat 6/6 SL Squat to Box Rest 2' 10 Rounds 3 Wall Climb 10 Box Jumps 15 Burpees TC 15' Martes...

Lunes 25/11/2024 EMOM 10: Min. 1 | : 3-6 HSPU (deficit) Min. 2 | :20 jump rope practice – Athlete’s choice of jump rope skill AMRAP 10:...

Lunes 18/11/2024 4 Rounds 6 W. Pull Up or Banded 8 Barbell bent over row 8-12 Ring Face Pull Rest 2' EMOM 16' (1) Max American KB Swing...

Lunes 18/11/2024 5 sets of the complex for load: 3 squat cleans 1 jerk 3 rounds for time: 400-m run 20 DB farmers carry walking lunges...

Lunes 11/11/2024 12' Find 2 Heavy reps Front Squat 2 rounds for time: 800-m run 60 double-unders 40 DB goblet carry reverse lunges...

Lunes 11/11/2024 4 Rounds 8 Banded Barbell Deadlift 8 Glute ham raise on floor 25"/25" Side plank crunch Rest 2' AMRAP 10' 20 Wall balls...