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 07/04/2025 10' Find 3 Weighted Pull Up or Skill kipping Pull Up For time: 21-15-9 Thrusters (65/95 lb) Pull-ups TC:8' Post-workout...

Lunes 31/03/2025 Every 2:00 for 5 sets: 3 thrusters 3 rounds for reps of: 1:00 double-unders 1:00 push presses (55/75 lb) 1:00 air squats...

Lunes 24/03/2025 Every 3:00 for 7 rounds: 200-m run 12 DB box step-overs (20/35 lb) (20/24 in) – Use two dumbbells. Post-workout...

Lunes 17/03/2025 For Time 200m Run 40 Sit Ups 40/32 Cal 400m Run 30 T2b 30/24 Cal 800m Run 20 Bar Mu 20/16 Cal Row TC:22' Weightlifting...

Lunes 10/03/2025 On a 8:00 clock: Build to a heavy complex 1 clean grip deadlift 1 clean pull 1 hang power clean 1 power clean AMRAP 10:...

Lunes 03/03/2025 2 Rounds for time: 400-m run 30 box jump-overs (51/61 cm) 400-m run 30 toes-to-bars 400-m run 30 double-DB thrusters...

Lunes 24/02/2025 Every 2:00 for 10 rounds for load: 10 box jumps (51/61 cm) 3 hang squat cleans – Step down from the box. Weightlifting...

Lunes 17/02/2025 Practice: Rope Climb For time: 15-12-9-6-3 reps of: Deadlifts (70/102 kg) 5-4-3-2-1 reps of: Rope climbs (4.6/4.6 m)...

Lunes 10/02/2025 For load: Back squat 5-5-5-5-5 – Choose a working weight and hold it across all 5 sets. 5 rounds for time: 200m Run 15...

Lunes 03/02/2025 3 Sets 8 Romanian Deadlift rir 2 20'' L-sit on parallettes For time: 100 air squats 25 toes-to-bars 50 DB step-ups...

Lunes 27/01/2025 On a 10:00 clock: Find a heavy 3-rep push jerk AMRAP 10: 5 shoulder-to-overheads (75/115 lb) 10 deadlifts 15 box jumps...

Lunes 20/01/2025 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 burpees to target 12 pull-ups – Rest 2:00 between...

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 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 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'...