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WEEK 7
Lunes 10/02/2025 4 Rounds 12-10-8-6-4 Bench Press 6-8 Tall Kneeling Curl To Press Rest 2' 6 Rondas 9 V-Ups 6/6 Push Jerk 3 Wall Climbs ...
WEEK 6
Lunes 03/02/2025 Every 4'x 4 Rounds 6/6 Stargged Hip Thrust 16 DB Sumo Squat AMRAP 14' 14 Wall Balls 9/6kg 14 Box Jumps 1 Rope Climb...
WEEK 5
Lunes 27/01/2025 EMOM 12' 3 W. Pull Up 12 Dual Db Row Inclinated Bench 20"-30" Hollow Hold Rest 2' Intervalic Training x 3 Rounds 1' Max...
WEEK 4
Lunes 20/01/2025 Every 4' x 4 Rounds 6/6 Front Rack Reverse Lunge 30" W.Plank (30-40% BW) AMRAP 15' (You Go, I Go) 100m Run 8 Goblet...
WEEK 3
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...
WEEK 2
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...
WEEK 1
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'...
WEEK 52
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...
WEEK 51
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...
WEEK 50
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...
WEEK 49
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...
WEEK 48
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...
WEEK 47
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...
WEEK 46
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...
WEEK 45
Lunes 04/11/2024 4 Rondas 8 Dual DB Bench Press Inclinated 10-12 Banded OH Triceps Rest 2' Intervalic Training x 4 Rounds 40" Max Alt...
WEEK 44
Lunes 28/10/2024 4 Rondas 8 Front Squat 30" Broad Jump Rest 2' 12 Rondas 5 Pull Up 10 Push Up 15 Air Squat TC 15' Martes 29/10/2024 4...
WEEK 43
Lunes 21/10/2024 4 Rondas 4 Negative Pull Up 4" 8/8 SA Three Point Row Rest 2' EMOM 12' (1) Max burpee Pull Up (2) Max Goblet Step Up...
WEEK 42
Lunes 14/10/2024 4 Rounds 8 Barbell SDLHP 8/8 SL KB Hip Thrust on Bench Rest 2' AMRAP 10' 10 Alt Clean & Push Press 15 Sit ups 10 Ring...
WEEK 41
Lunes 07/10/2024 4 Rondas 16 Alt DB Incline Bench Press 10-12 Ring Dips Rest 2' Intervalic Training x 4 Rounds 40" Max Cal Machine 20"...
WEEK 40
Lunes 30/09/2024 4 Rondas 8 Barbell SDHP 45" Reverse Plank Rest 2' AMRAP 10' 20 American KB Swing 24/16kg 15 Box Jumps 5 H.R. Push UP...
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