30'' ON/30'' OFF x 6' : Intro
- '1: Machine
- '2: Walkout + Push Ups
- '3: Air Squat
Amrap - 6' : All in One
- 8 Barbell Front Squat
- 1 Barbell Thruster
- 8 Barbell Push Jerk
- Descanso 20''
Amrap - 6' : Bodyweight
- 8/8 Jumping Lunges
- 20'' Plank In and Out
- 10 Sit-Ups
- Descanso lo necesario
Complete 3 Rounds in 6' : Push Accessory
- 8/8 DDB Alt. Incline Press
- 6/6 SDB Shoulder Press
- 6/6 DDB Opener Chest
- Descanso 20''
- *Realizo todo con el mismo peso
Every Minute x 6' : Banded
- '1:
- Max Banded Air Squats
- '2:
- Max Banded Side Steps
- '3:
- Max Banded Touchdowns
Complete 3 Rounds in 6' : Strong Knees Accessory
- 7/7 Ankle Mobilization
- 5 Heels Elevated Goblet Squat
- 4/4 Narrow Squat + Lateral Lunges
- Descanso lo necesario
- Objetivo: +3 Rounds
Amrap - 6' : Primary Movements
- 4/4 Good Morning + Reverse Lunge
- 5/5 Swivels
- 5 DKB Floor Press
- 4 Sit-Ups
- Descanso 20''
Every 90'' x 6' : Traditional Cardio
- 30'' Machine
- 4 Bumper Ground To Overhead
- 6/6 Jumping Lunges + Diagonal Bumper Rotation
- 8 Bumper In-Out
Complete 4 Rounds in 6' : Midline Stone + Combat
- 6/6 MB Single-Leg Hook
- 30'' DKB Guard Hold
- 10 Sprawl to Guard
- Descanso 15''
Every 2' x 6' : Unilateral Power Upper
- 30'' DKB Overhead Hold
- 10'' Plank Shoulder Taps
- 3 Clapping Push Ups
Amrap - 6' : Intro + Mobility
- 2 rondas:
- 5/5 T-spine Rotation
- 10 Scapular Push Ups
- Amrap:
- 8 Goblet Biceps Curls
- 8 SKB Overhead Triceps Extensions
- Descanso lo necesario
30'' ON/30'' OFF x 6' : No Impact Flow
- '1: SKB Sumo Deadlift High Pull
- '2: Side Kick Through
- '3: KB Rotational Swing
Amrap - 6' : Legs Complementary
- 10 Banded Air Squats
- 6/6 Banded Lunges
- 8 Barbell Good Morning
Complete 10 to 5 in 12' : One Way
- - DDB Burpees
- *Entre rondas ejecuto:
- 3 Jumping Chin Ups
Amrap - 12' : Pull + Quads
- A:
- 6/6 DKB Alt. Bent Over Rows
- 8 DKB High Pull
- Descanso 20''
- B:
- 6/6 DKB Lunges
- 5 Jumping Squats
- Descanso lo necesario.
Complete 7 Rounds in 12' : DDB Work
- 7 DDB Deadlift
- 5 Sprawl Jumps
- 3 DDB Man-Maker
Complete 4 Rounds in 12' : Upper Body
- 5 Narrow Grip Floor Press (Desafiante)
- Descanso 20''
- 5 Narrow Grip Floor Press (Desafiante)
- Descanso 20''
- 15 Banded Triceps Push Down
- 4 Push Ups
- Max Push Up Hold Descanso lo necesario
Every Minute x 12' : Bodyweight + Machine
- '1:
- 15 Squat Jump
- '2:
- Max Machine
- '3:
- 6/6 Good Morning + Reverse Lunge
- '4:
- 15 Sprawl Jumps
- '5:
- Max Machine
- '6:
- Elegir un ejercicio y volver a hacer.
Complete in 12' : Lower Building
- Aumento progresivamente o mantengo un peso desafiante
- Completar 2 Sets:
- 5 Barbell Front Squat
- Completar 3 Sets:
- 4 Barbell Front Squat
- Descanso lo necesario entre sets
- Si me sobra tiempo, Amrap:
- 5/5 SKB Single-Leg Squat to Box
- 4/4 DKB Front Rack Lunges
- Max Goblet Squat Hold
- Descanso 30''
Amrap - 12' : Lower + Upper
- 5/5 Banded Diagonal Steps
- 5 Banded Hammer Biceps Curls
- 4/4 Banded Kickback
- 4/4 Banded Punches
- Descanso 30''
Complete in 12' : Lower
- 2-4-6-8-10:
- - Banded Touchdowns
- - Banded Squat
- - Banded Lunges
- Luego, Amrap:
- 30'' Machine
- 5 Goblet Squat
- 6 Sprawl Step In and Out + Jumping Jack
Complete 2 Rounds in 12' : Structure
- 10/10 SKB Single-Arm Swing
- 20'' SKB Flutter Kicks
- 20 Single-Leg Glute Bridge
- 20 V-Sit Ups
- 20''/20'' Single-Arm Plank Hold
- 40'' Hollow Rock To Tuck Up
- Descanso 15''
Every 2' x 12' : Bodyweight
- 5 Squat Jump
- 6 Burpees
- 7 Sprawls
- 8 Toes to Bar
Complete 5 Rounds in 12' : Complex
- 8 DKB Bent Over Row +
- 30'' DKB Farmer March
- 16 Box Dips
30'' ON/30'' OFF x 12' : Intro
- '1: MB Prisoner Squats
- '2: Plank In and Out
- '3: MB Press Jack
- '4: Plank Shoulder Taps
- '5: MB Push Press
- '6: Plank Get Up
Complete in 12' : Glutes Work
- Completar 5 Series:
- 8 Barbell Hip Thrust (Moderado)
- 6/6 DDB Front Rack Lunges
- Descanso lo necesario
Amrap - 12' : For Quality
- 12 SKB High Pull
- 10 Lateral Flys *
- 12 TRX Row
- 10 Hand Release Push Ups *
- *Entre rondas alterno con.
- - Bulgarian Squat (Por lado)
Amrap - 12' : Back+ Flys
- A:
- 6 Tempo Barbell Back Squat (Down)
- 8 Squat to Kneel Down
- Descanso 20''
- B:
- 5 Barbell Shoulder Press (Desafiante)
- 10 Banded Shoulder Press
- Descanso 30''
Complete in 12' : Mind Breaker
- 100 Air Ball
- Cada 10 Air Ball, Realizo:
- 5 V-Sit Ups
- 3 Walkouts
Complete 4 Rounds in 12' : Lower Body
- 10 Barbell Sumo Deadlift (Moderado)
- Descanso 20''
- 8/8 SKB Single-Leg Deadlift
- 20'' Banded Good Morning
- 10/10 Quadruped Kickback
- Descanso lo necesario
Amrap for Quality in 12'
- 12 DKB Sumo Deadlift
- 6/6 DKB Farmer Lunges
- 6/6 Goblet Cossacks
- 20 Seated Banded Abduction
- 6/6 Banded Quadruped Abduction + Fire Hydrant
- Descanso 30''
Complete in 12' : Upper Building
- Aumento progresivamente o mantengo un peso desafiante
- Completar 2 Sets:
- 5 Barbell Bent Over Row
- Completar 3 Sets:
- 4 Barbell Bent Over Row
- Descanso lo necesario entre sets
- Si me sobra tiempo, Amrap:
- 5/5 DKB Alt. Bent Over Rows
- 4/4 Alt. Deficit Push Ups
- 15'' Superman Dynamic Arms
- Descanso 30''
Complete in 12' : Cardio
- Completar 2 Rondas:
- 20'' Standing Knees to Elbow
- 10'' Plank Get Up
- Descanso 30''
- Luego, Amrap:
- 5 Russian Swing
- 4 KB Sumo Deadlift
- 30'' Machine
- Descanso 20''
Complete in 12' : Extreme Cardio
- 5 Rondas:
- 50'' Machine
- 10 KB Swing
- 4 Rondas:
- 40'' Press Jack
- 8 SKB Sumo Deadlift High Pull
- 3 Rondas:
- 30'' Sprawl To KB Squat Jump
- 6 DKB Push Press
Every 2' x 12' : StrongFit
- 30'' Plank Jack
- 20 Alt. Tuck Ups
- 60 Heel Touches
- 60 Mountain Climbers
Every 2' x 12' : Leg Power
- 4/4 DKB Reverse Front Rack Lunges
- 15'' Banded Side Steps
- 4 Banded Jumping Squats
40'' ON/20'' OFF x 12' : HIIT
- '1: 20''/20'' SKB Single-Arm Swing + Pull
- '2: 20''/20'' SKB Single-Arm Push Press
- '3: Sprawls
- '4: Sit Ups
40'' ON/20'' OFF x 12' : Lower Bodyweight
- '1: Squat to Kneel Down
- '2: Jumping Lunges
- '3: Double-Thrust Sprawls
- '4: Mountain Climbers
Complete in 12' : Legs Pump
- 12-12-10-10 KB Sumo Deadlift
- 15-15-12-12 Goblet Squat
- 12-12-12-12 Single-Leg Box Ham Curl
- Descanso lo necesario entre series
Every Minute x 6' : Bodyweight
- 5 Touchdowns
- 4 Burpees
- 10 Jumping Jacks
Amrap - 6' : Pull + Squat
- 8/8 SKB Bent Over Row
- 5/5 DKB Front Rack Lunges
- Realizo ambos ejericicos con un peso desafiante,
Complete in 6' : Finisher Bumper
- 30 Bumper Ground To Overhead
- 30 Bumper Overhead Lunges
- 20 Bumper Overhead Sit-Ups
- 20 Burpees To Bumper
Every 2' x 6' : Lower Body Accessory
- 8 Barbell Glute Bridge
- 12 Banded Glute Bridge Hold + Abduction
- 10/10 Banded Clamshell
Complete 5 Rounds in 6' : Unilateral
- 4/4 Lunge to Heiden
- 8/8 Pulse Lateral Lunges
- 10''/10'' Front Leg Raise Hold
Complete in 6' : Pull Finisher
- 1 - 2 - 3 - 4 - 5 - 6
- Weighted Strict Chin Ups
- Entre repeticiones ejecuto:
- 1 Barbell Biceps 21
- 3 Barbell Reverse Biceps Curls
- 3 Barbell Reverse Tempo Biceps Curls
- 4 Tempo Barbell High Pull (Down)
- Descanso lo necesario
Amrap - 6' : Bodyweight
- 5 Calf Raises
- 10'' Skipping
- 4/4 Reverse Lunge
- 10'' Mountain Climbers
Every Minute x 6' : Intro
- '1: 30'' MB Toe Taps
- '2: 10 MB Thrusters
- '3: 10 MB Deadlift
Complete in 6' : Midline On Fire
- 80 Bike Sit Up
- 70 Heel Touches
- 60 Alt. V-Sit Ups
- 50 Prayer Crunches
- 30 Sit-Ups
- 20 Tatun Sit Ups
Every Minute x 6' : Intermittent
- 20'' Burpees Over The Bar (7 reps) *
- 20'' Skipping To Lateral Jump
- El numero de repeticiones es un ideal *
Every 2' x 6' : Upper Pump
- 30 Banded Hammer Biceps Curls
- 30 Banded High Pull
- 8-10 Push Ups
25'' ON/5'' OFF x 6' : Unilateral Sport
- '1: SKB Single-Leg Deadlift
- '2: Platform Toe Taps
- '3: SKB Single-Arm Swing + Pull
- Cambio de brazo en los 5'' de descanso
Amrap - 6' : Legs Finisher
- 20” Wall Squat Hold
- 6 Squat to Kneel Down
- 10 Air Squat