Amrap - 5' : Intro
- 5/5 TRX Cossacks
- 5/5 Plank Shoulder Taps
- 5/5 Tall Plank Toe Touches
- 5/5 Reverse Lunge
Amrap - 5' : Push Pump
- 8 Lateral Flys
- 2'' Crucifix Hold
- 8 Lateral Flys
- 2'' Crucifix Hold
- 8 Diamond Push Ups
- Descanso 30'' entre rondas
Amrap - 5' : Midline Stone
- 10/10 Pallof Rotation
- 10/10 Pallof Lateral Shuffle
- 20'' Hollow Hold
- Descanso 30''
Every Minute x 5' : Bodyweight
- 5/5 Jumping Lunges
- 6/6 Heidens
- 20'' Skipping In & Out
40'' ON/20'' OFF x 5' : Flow + No impact
- '1: Loaded Beast To Front Steps
- '2: Loaded Beast to Kick Through
- '3: Loaded Beast to Push Up
- '4: Loaded Beast to KB Drag
- '5: Beast Shoulder Taps
Amrap - 5' : Unilateral + Pull
- 5/5 DKB Reverse Front Rack Lunges
- 5/5 DDB Biceps Curl + Press
- Descanso 30''
Amrap - 5' : Lower Body Accessory
- 5/5 SKB Single-Leg Squat to Box
- 5/5 Lateral Lunges
- 20'' Tall Plank
- Descanso 20''
Amrap - 5' : Primary Movements
- 4 Bumper Flys
- 5 Air Squat
- 4 Bumper Biceps Curls
- 10'' Tall Plank
- Descanso 20''
Complete in 5' : Traditional Cardio
- Buy-In:
- 40'' Machine
- Luego, Amrap:
- 30'' Heidens
- 5 Bumper Ground To Overhead
- 7/7 Skipping In & Out of a Bumper
- 9 Bumper Overhead Sit-Ups
Every Minute x 5' : Flow + Bodyweight
- 5 Beast To Push Up
- 5 Jumping Pull Ups
- Opcional: Puedo aumentar +1 a cada ejercicio
Amrap - 5' : Unilateral Upper Power
- 5/5 SDB Single-Arm Floor Press
- 10 Banded MB Floor Throw
- 5/5 Renegade Rows
- 10 Kneeling Rotating Slam Ball
- Descanso 30''
Every Minute x 5' : Hi - Fi
- 10/10 TRX Mountain Climbers
- 5/5 Grasshoppers
Complete in 14' : One Way
- Buy-In: 3 Rondas:
- 5 Jumping Chin Ups (2'' bajando)
- 10 Tuck Ups
- Luego, Completar:
- 50 Air Squat
- 40 Ring Rows
- 30 Hand Release Push Ups
- 20/20 MB Russian Twist + Press
- 10 Gumbo V-Sit Ups
Complete in 14' : Lower Body
- Completar 1 Set:
- 12 Barbell Hip Thrust (Liviano)
- Completar 2 Sets:
- 10 Barbell Hip Thrust (Moderado)
- Completar 3-4 Sets:
- 8 Barbell Hip Thrust (Desafiante)
- El tiempo restante, Amrap:
- 20'' Banded Wall Squat Hold + Abduction
- 20''/20'' Single-Leg Box Ham Curl
- Descanso lo necesario entre set
Every 2' x 14' : Structure
- 6 DKB Romanian Deadlift
- 10 Box Reverse Hypers
- 6/6 DKB Dead Bug
- 20'' Star Plank
Amrap for Quality in 14'
- 8 Barbell Deadlift
- 6/6 Deficit Lateral Lunges
- 20'' Banded Glute Bridge Hold + Abduction
- 6/6 Good Morning + Reverse Lunge (KB)
- 10''/10'' Banded Quadruped Pulse Kickback
- Descanso 30''/40''
30'' ON/30'' OFF x 14' : Intro
- '1: Goblet Bulgarian Squat
- '2: Goblet Push Press
- '3: Jumping Jacks
- '4: Lunges
- '5: Bumper Ground To Overhead
- '6: Bumper Squat Press Out
- '7: Heel Touches
Amrap - 14' : Squat + Pull Building
- Super Serie:
- 5 Barbell Back Squat
- 5/5 Alt. Gorilla Row
- Descanso lo necesario
Complete in 14' : Upper Peak
- Aumento peso o mantengo un peso desafiante
- Completar 2 Sets:
- 3 Barbell Supine Grip Bent Over Row
- Descanso lo necesario
- Completar 3 Sets:
- 2 Barbell Supine Grip Bent Over Row
- Descanso lo necesario
- Si me sobra tiempo, Amrap:
- 10-10 Banded Pull Down
- 12-12 Banded Hammer Biceps Curls
- Descanso 20''
Amrap - 14' : Lower + Upper
- 5 Squats In & Out
- 5 DKB Row
- 4/4 Banded Clamshell
- 5 DKB Z-Press
- 5/5 Banded Diagonal Kickback
- Descanso 30''
Complete in 14' : Lower
- 00:00-02:00 Cada Minuto:
- '1: 40'' Machine
- '2: 40'' Machine
- 02:00-14:00 Amrap:
- 30'' Platform Lateral Skipping
- 4/4 Goblet Reverse Lunges
- 5 DKB Sumo Deadlift
- 6/6 Side Hop Squats
Amrap - 14' : Complex + Machine
- Completar 3-2-1:
- - MB Devil Press
- - MB Ground To Overhead
- Completar 3-2-1:
- - Goblet Biceps Curls
- - SKB High Pull
- Termino ambos Complex y realizo:
- 30'' Legless Bike
Complete 4 Rounds in 14' : Combat Sport
- 6/6 Skater Squats
- 6/6 Single-Leg Box Jump
- 5 Three-Way Push Ups
- 1' Tall Plank
- Descanso 1'
Every 2' x 14' : Hip Flexion and Extension F.I.T.
- 8 DKB Deadlift
- 4 Box Jumps
- 8 Russian Swing
- 4 Tuck Jumps
Amrap - 14' : For Quality
- 5/5 Push Up + Alt. Renegade Rows
- 5/5 DDB Alt. Z-Press
- 10 Sit-Ups
- 5 DDB Front Squat
- 5/5 DDB Front Rack Lunges
- 10/10 Heel Touches
- Descanso lo necesario entre rondas
Complete in 14' : Upper Body
- Completar 1 Set:
- 12 Seated DDB Arnold Press (Liviano)
- Completar 2 Sets:
- 10 Seated DDB Arnold Press (Moderado)
- Completar 3-4 Sets:
- 8 Seated DDB Arnold Press (Desafiante)
- El tiempo restante, Amrap:
- 10-9-8-7... Lateral Flys
- Descanso 20''
- 10 Reverse Flys
- Descanso lo necesario entre set
Every 2' x 14' : StrongFit
- 6 Russian Swing (Desafiante)
- 4/4 Quadruped KB Drag
- 20'' Plank Seesaw
Complete in 14' : Banded Intro
- 5-5-5-5 Banded Squat Jump In & Out
- 10-10-10-10 Banded Wall Squat Hold + Abduction
- 20-20-20-20 Banded Jumping Jacks
- 10-10-10-10 Banded Back Extension + Abduction
- 5-5-5-5 Banded Plank Jack
40'' ON/20'' OFF x 14' : Traditional DB
- '1: DDB Skier Swings
- '2: DDB Push Press
- '3: DDB Box Step Ups
- '4: SDB Thruster
- '5: SDB Hang Clean
- '6: SDB Dead Snatch
- '7: Air Squat
Amrap - 14' : Unilateral + Push Building
- Super Serie:
- 5 Narrow Grip Floor Press
- 5/5 Bulgarian Squat
- Descanso lo necesario
Complete in 14' : Lower Peak
- Aumento peso o mantengo un peso desafiante
- Completar 2 Sets:
- 3/3 DKB Farmer Bulgarian Squat
- Descanso lo necesario
- Completar 3 Sets:
- 2/2 DKB Farmer Bulgarian Squat
- Descanso lo necesario
- Si me sobra tiempo, Amrap:
- 8 Goblet Narrow Squat
- 6/6 Goblet Cossacks
- 4 Tall Plank Grasshopper + Low Plank Knee to Elbow
- Descanso 20''
Complete in 14' : Cardio
- Completar 2 Rondas:
- 20'' Stiff Leg Vertical Jumps
- 20'' Flutter Kicks
- Descanso 30''/40''
- Luego, Amrap:
- 20'' MB Gun Walk
- 5 MB Deadlift
- 20''/30'' Machine
- 4/4 MB Toe Taps
- Descanso 20''
Complete 4 Rounds in 14' : Extreme Combat
- 10/10 KB Ballistic Row
- 12/12 KB Rotational Swing Variation
- 8 DKB Push Press
- 10 DKB Hang Clean
- Descanso 1'
40'' ON/20'' OFF x 14' : HIIT
- '1: Push Air Ball
- '2: Russian Swing
- '3: Decline Shoulder Taps
- '4: Burpee Over the MB
- '5: MB Russian Twist
- '6: 20''/20'' SKB Single-Arm Push Press
- '7: Plank
Amrap - 14' : Legs Power
- 5/5 DKB Farmer Bulgarian Squat
- 8 Banded Air Squats + Lateral Kick
- 4/4 Jumping Lunges
- Descanso 40''
- 5/5 Banded Box Step Up
- 15'' Banded Toe Squat Abductions
- 10''/10'' Banded Quadruped Straight Kickback
- Descanso 30''
Complete 6 Rounds in 14' : OG
- 10 DDB Push Press
- 10 DDB Gunslinger
- 10 DDB Box Step Ups
- 10 Burpees
Complete in 5' : Bodyweight
- 5-5-4-4-3-3 Burpees
- - 20'' Machine (Ritmo desafiante) entre rondas
Amrap - 5' : Lower Body Pump
- 10 Pulse Squats
- Descanso 10''
- 10 Banded Wall Squat Hold + Abduction
- Descanso 10''
- 10 Jumping Squats
- Descanso 10''
- 20 Glute Bridge Hold + Abductions
- Descanso lo necesario entre rondas
Complete 3 Rounds in 5' : Midline On Fire
- 10 Reverse Hypers
- 20 Toe Touches
- 50 Heel Touches
- 60 Russian Twist (Sin Peso)
- Descanso 20''
40'' ON/20'' OFF x 5' : HIIT
- '1: MB Front Squats
- '2: MB Prisoner Lunges
- '3: MB Toe Taps
- '4: MB Box Step Ups
- '5: MB Deadlift
40'' ON/20'' OFF x 5' : Unilateral Combat Sport
- '1: Alt. DDB Biceps Curls
- '2: Banded Uppercuts
- Último Minuto: Realizo 20'' de cada uno
Amrap - 5' : Posterior Chain + Shoulders
- 5/5 SKB Single-Leg Deadlift
- 8 DKB Z-Press
- 12 Lateral Flys
- Descanso lo necesario
Amrap - 5' : Upper Body Accessory
- 4 Tempo Barbell Supine Grip Rows (Down)
- 4 DDB Three-Way Flys
- 8/8 Alt. V-Sit Ups
- Descanso 20''
Amrap - 5' : Bodyweight
- 10'' Heidens
- 4/4 TRX Row
- 5 Touchdowns
- 10'' Mountain Climbers
- Descanso 20''
Every Minute x 5' : Intro
- '1: 14 Heidens
- '2: 10 Goblet Squat + Calf Raises
- '3: 30'' Touchdowns
- '4: 10 KB Swing
- '5: 14 Mountain Climbers
Complete in 5' : Upper Pump
- 4 DDB Three-Way Flys
- 25 SDB/SKB High Pull
- 4 DDB Three-Way Flys
- 25 Banded High Pull
- 4 DDB Three-Way Flys
Every Minute x 5' : Intermittent
- 2 Burpees to Target
- 2 Tuck Jumps
- 15'' Touchdowns
- 15'' Jumping Jacks
Every Minute x 5' : Calisthenics Finisher
- 10 Box Dips
- 3 Strict Chin Ups