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WEEK 7
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...
WEEK 6
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...
WEEK 5
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...
WEEK 4
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...
WEEK 3
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...
WEEK 2
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...
WEEK 1
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...
WEEK 52
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...
WEEK 51
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...
WEEK 50
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'...
WEEK 49
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%...
WEEK 48
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:...
WEEK 47
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...
WEEK 46
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...
WEEK 45
Lunes 04/11/2024 On a 10:00 clock: Build to a heavy 3-rep power snatch – Perform touch-and-go reps. – Rest 1:00-2:00 between lifts...
WEEK 44
Lunes 28/10/2024 Front Squat Find 3 Heavy Reps ''Fran'' 21-15-9 reps for time of: Thrusters (29/43 kg) Pull-ups WEIGHTLIFTING 4 Sets: 1...
WEEK 43
Lunes 21/10/2024 ANDI For time: 100 hang power snatches (30/20 kg) 100 push presses 100 sumo deadlift high pulls 100 front squats TC:25'...
WEEK 42
Lunes 14/10/2024 Every 5:00 for 6 rounds: 50 double-unders 10 kipping pull-ups 10 push jerks (47/70 kg) Alternating double-dumbbell...
WEEK 41
Lunes 07/10/2024 Skill: Handstand Walk AMRAP 15: Double-KB front-rack carry (50 m) (16/24 kg) 10 burpees to target (12 in) WEIGHTLIFTING...
WEEK 40
Lunes 30/09/2024 Skill: Pull Up - Chest to Bar PullUps For time: 30 DB devils presses (15/22.5 kg) 50 DB step-ups (20'') – Use 2...
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