AFAP 75 Power Snatch (30-20kg) 75 Burpees Lateral Bar Hop 25 Power Snatch 25 Burpees Lateral Bar…
HEAVY DAY: SQUAT CLEAN 9(60%) 8(65%) 7(70%) 6(75%) 5(80%) 4(85%) 3(90%) 1-1-1-1…
AFAP Cash In: 1.600m Run 5 Rounds for Time 10 Dead Lifts (102-70kg) 20 Push Ups Cash Out: 1.600m…
6 Rounds for Time 4 Bar Muscle Ups 8 Dumbbell Split Jerk Right Hand 4 Bar Muscle Ups 8 Dumbbell Split Jerk Left…
8` Power Snatch Complex 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch Peso: 80%…
24` Every 90`` on 90`` 10 Russian Kettlebell Swing (32-20kg) 20 Sit Ups 30 Double…
5 Sets: 60`` On / 60`` Rest 15 Toes to Bar – Max Double Unders 5 Wall Climbs - Max Double…
4 Rounds for Time 30 Burpees 40 alternating Lunges Bar Back Position (20-15kg) 500m…
300 reps AFAP 20`` Pull Ups 10` Rest 20`` Push Ups 10`` Rest 20`` Sit Ups 10`` Rest 20`` Squats 10``…
Heavy Day: Dead Lift 10(60%) 10(70%) 7(75%) 6(80%) 5(85%) 3(90%) 1(95%) 3(90%) 5(85%)…
20` AMRAP 10 Pistols Each Leg 10 Alternating Dumbbell Steps (22.5-15kg) 60 Double…
On a 18 minute-clock 0-3`: 300m Run – Max Strict Pull Ups 3-6`: 200m Run – Max Strict Pull…
7 Rounds for Time 14 Alternating Dumbbell Power Snatch (22.5-15kg) 7 Strict Hand Stand Push…
5 Rounds for Time 10 Hang Power Clean (50-30kg) 20 Box Jumps (60-50cm) 600m…
4 Rouds for Max Cal Air Bike 50``On – 10`` Rest 40`` On – 20`` Rest 30`` On – 30`` Rest …
8` for Clean Complex 3 Power Clean 3 Front Squat 3 Squat Clean Peso 80% del…
20-15-10-5 Shoulder Press (43-29kg) Se empieza y tras cada ronda 300m…
18` AMRAP A: 6` Bike 4 x (45`` On / 45``Rest) B: KBS (24-16kg) C: Wall…
7 Rounds for Time 4 Alternating Dumbbell Turkish Get Up (22.5-15kg) 8 Toes to Bar 16 AbMat Sit…
Las 12 Campanadas: 12 RFT Empezar con el 1 y en cada ronda añadir un ejercicio. 1 Bar Muscle Up 2 Strict HSPU 3…
4 Sets: 90`` On / 45`` Off A: Wall Ball B: Med Ball Sit Ups C: Pull Ups Peso:…
6 rounds for Time 20 Alternating Overhead Kettlebell Lunges Right…
6 Rounds for Time 20/15 cal Air Bike 20 alternating Dumbbell Hang Power…
Heavy Day: Power Clean + Front Squat 1+10 / 1+7 / 1+5 / 1+5 / 1+5 1+3 / 1+3 …
20` AMRAP 10 Floor Bench Press 10 Hang Power Clean 40 Double Unders…
33-27-21-15-9-3 Sand Bag Back Squat (30-15kg) Hand Release Push Up 200m Run with…
AFAP 2 Wall climbs / 6 Pull Ups 4 Wall climbs / 12 Pull Ups 6 Wall climbs / 18 Pull…
5 Sets: 2` On / 2` Rest 20 Alternating Dumbbell Box Steps Max Alternating Dumbbell Hang Power…
15` EMOM 12 Strict Pull Ups 2 Strict Chest to Bar 5 Bar Muscle Up 10 Strict PU 4 Strict…
AFAP 500/400m Row 40 Alternating Dumbbell Power Snatch (22.5-15kg) 500/400m Row 30…
5 Rounds for Time 10 Burpees Lateral Bar Hops 20 Thrusters (43-29kg) 300m Shuttle…
12` AMRAP 3 sets: 2 Dead Lifts + 4 Ring Muscle Ups 2 sets: 3 Dead Lifts + 6 Ring Muscle Ups 1 set: 6…
4 Rounds for Time 600m Run 30 Alternating Pistols 15 Power Clean and Press…
8 Sets: 30`` On / 30`` Off A: Cal Air Bike 1` Rest B: AbMat Sit Ups 1` Rest C:…
6 Rounds for Time 300m Run 20 Kettlebell Swing (24-16kg) 10 Box Jumps…
8` for Squat Snatch 1 High Hang Squat Stanch 2 Hang Squat Snatch 3 Squat Snatch Peso:…
2 Rounds for Tiem: 3-6-9 Hang Power Snatch (60%) Strict Hand Stand Push…
Heavy Annie 50 DU 50 SU 5 Squat Clean (70/45) 40 DU 40 SU 4 Squat Clean (70/45) 30 DU 30 SU 3 Squat…
5 Rounds for Time 500m Run 15 OverHead Squat (50-35kg) 15 Burpees Lateral Bar…
6 Sets: 2` On / 2` Rest 6 Wall Climbs 18 Box Jumps (60-50cm) Max Toes to…
AMRAP 2`30`` Squats 2`30`` Sit Ups 2`30`` Double Unders 2` Squats 2` Sit Ups 2` Double Unders 1`30`` Squats 1`30``…
14` AMRAP 20 Alternating Kettlebell Hang Power Snatch (24-16kg) 300m…
AFAP 1.500/1.200m Row 100 Push Ups 50 Back Squats (50-35kg) 50 Push Ups 25 Back…
17` AMRAP 10-15-20-25-30 Pull Ups 20-30-40-50-60 Push Ups Hand Release …
6 Rounds for Time 10 Dumbbell Overhead Lunges Rigth Arm (25-15kg) 10 Pull Ups 10…
3 Rounds for Time 50 Russian Kettlebell Swings (24-16kg) 75 Sit Ups 1.000m…
12` AMRAP 10 Burpees / 30 Double Unders 15 Burpees / 45 Double Unders 20 Burpees /…
8`for Clusters -1 Power Clean 1 Front Squat 1 Push Press 1 Cluster Peso:…
4 Series: 1 On - 30`` Off Toes to Bar Turkish Get Up (20-16kg) Med Ball SU…
12` Escalera Ascendente 1,2,3,4,5… Bar Muscle Ups 2,4,6,8,10 Hand Stand Push…
4` EMOM 10 Wall Ball (20-14lb) 10 Squats 10 Push Ups 2` Rest 4` EMOM 10…
Heavy Day 3x (1HH Snatch / 2 Hang Snatch / 3 Snatches) 5-5-5 (Snatches) 3-3-3 (Snatches) (50-55-60% /…
AFAP Cash In: 1.800m Run 3 Rounds for Time 30 KBS (24-16kg) 30 Box Jumps…
20` AMRAP 10 Front / Lateral / Back Lunges Rigth Leg 40 Back Extension (Left Arm - Rigth Leg) 10 Front / Lateral / Back Lunges…
5 Rounds for Time 10 Burpees Jumping over 20 Russian KBS / 10 alternating hang power…
Burpees Ascending Ladder Minuto 1 : 1 Burpee Minuto 2: 2 Burpees Minuto 3: 3 Burpees ...... Hasta donde lleguemos.…
RUN 5 series de 2` fuertes y 2`de descanso activo (caminar) Tabata de hollow Tabata de hollow…
Tabatas / 1` Rest Front Plank Lateral Plank (Left Side) Arch Lateral Plank (Lest…
5 Rounds for Time 50 Squats Descansa el tiempo empleado en los 50 Squats. Aguantar en posición isométrica…
12` AMRAP 10 Abdominales Oblicuos 10 Slide Lunges Right Leg 10 Abdominales Oblicuos 10 Slide Lunges Left…
Reto 4: 20` for Burpees Minuto 1: 1 Burpees Minuto 2: 2 Burpees Minuto 3: 3 Burpees Minuto 4: 4…
10 Rounds for Time 10 Jumping Squat frenando en media sentadilla y saltando a extender caderas, rodillas y tobillos) 20 Mountain…
Reto Bring Sally Up Al ritmo que marca la canción ejecutar cada ejercicio. Squat (cuando dice down bajar y aguantar en media sentadilla…
12` Ascending Ladder 1 Strict HSPU / kipping / Wall Climb (2-3-4..) 2 Aternating Pistols (4-6-8-10..) 4 Sit…
AMRAP Cash In: 3` Cal Row 1` Rest 13` AMRAP 20 KBS (24-16kg) 20 Alternating Pistols 1` Rest Cash Out: 3`…
Heavy Day: Clean and Jerk 5(60%) 3(70%) 3(75%) 2(80%) 1(85%) 1(90%) 1(95%) 1(98%) …
3 Sets: 2` On / 2` Rest A: 20/15 Cal Row / Max Ring Muscle Up B: 5 Ring Muscle Up…
AFAP WOD 2 Rounds for Time 10 Alternating Dumbbell OH Lunges Right Hand / 300m…
AFAP 15 Sand Bag Burpee + Squat Clean (30-15kg) 30 Toes to Bar 50 DU 12…
15` AMRAP 200m Run 100m Dumbbell Farmer Carry (22.5-15kg) 20 Dumbbell Front…
AFAP 1.600m Run / 3` Rest 1.200m Run / 2` Rest 800m Run / 1` Rest 400m…
On a 23 minute-clock Cash In: 8` Max Cal Air Bike Hasta el minuto 23: Máximo número de…
AFAP 30 Strict PU / 60 Push Ups / 90 Squats 20 Strict PU / 40 Push Ups / 60 Squats 10…
Tirón Lento de Clean 10 (60%) 10 (70%) 5(80%) 5 (5%) 5(90%) 3(95%) 3(100%) …
6 Rounds for Time Cada Ronda tiene 6 Complex unbroken Power Clean Front Squat Push Press …
9 Rounds for Time 10 Toes to Bar 20 Floor Bench Press (43-29kg) 40…
8` AMRAP Shoulder to Overhead (60% Jerk RM) Cada vez que la barra baja de los hombros 4 burpees lateral bar…
3 Rounds for Time 42 PU 42 alternating Pistols 42 Hand Release Push…
AFAP Cash In: 1.000 / 900m Row 5 Rounds for Time 15 Wall Ball (20-14lb) 30…
AFAP (back 50% reps) 300m run 20 Power Clean (70%) 300m Run 10 Wall Climbs 300m…
6 Rounds for Time 10 Squat Clean 200m Run 5 Jerks 200m Run Peso: 70% CyJ…
AFAP 0-3`: 300m Run + 25 Burpees 3`-6`: 400m Run + 20 Burpees 6`-9`: 500m Run + 15 Burpees 9`-Final: 600m Run + 10…
On a 23 minute-clock Cash In: 90-80 cal Row AMRAP 3 Bar Muscle Ups 5 Dumbbell Power Clean 7 Dumbbell Front…
13` AMRAP 8 alternating Turkish Get Up (20-12.5kg) 40`` Tuck Position 80…
On a 8 minute-clock -9 Power Clean (75%) 1` Rest 6 Power Clean (85%) …
10 Rounds for Time 10 Sand Bag Hang Squat Clean (30-15kg) 10 Strict Ring…
On a 9 minute-clock 9 Snatch (70%) 1` Rest 6 Snatch (80%) 1`Rest Máximos…
AFAP 10 Wall Ball (20-14lb) 50 DU 20 Wall Ball 100 DU 30 Wall Ball 150 DU 40…
23` AMRAP 9 Strict Pull Ups 15 Power Clean (50-35kg) 21 Front Squat 200m Run with SandBag…
6 Rounds for Time 3 Squat Snatches (75%RM) 3 Ring Muscle Ups Hasta el minuto 10 Max…
Heavy Day Snatch Balance 3x(1-1-3) 2x(1-1-3) 3-3-3 Overhead Squat 5x5(90%…
2 Rounds for Time 21 Power Clean 15 Jerks 500m Run Peso: 70% RM Clean and…
Heavy Day Tirón Técnico Clean 5 (70%) 5(75%) 3x3 (80%) Tirón Lento Clean 5 (85%) 5(90%) 5(95%) 3(100%)…
10 Sets for reps: 25`` On / 25`` Off A: Box Jumps (60-50cm) B: Hollow…
AFAP 5 T2B / 5 Wall Ball (20-14lb) / 40 DU 10 T2B / 10 Wall Ball / 40 DU 15 T2B / 15 Wall Ball / 40 DU 20 T2B / 20 Wall…
7` Snatch Complex 1 High Hang Snatch 1 Hang Snatch 1 Snatch Peso: 70%…
On a 15 minute-clock Cash In: 100 KBS (24-16kg) AMRAP 5 Burpees 10 PU 20…
AFAP Cash In: 100/80 cal Air Bike 4 Rounds for Time 6 Wall Climbs 12 Box Jumps…
AFAP 12 Bar MU 3 Clean and Jerk (75-45kg) 10 Bar MU 4 Clean and Jerk 8 Bar MU 5 Clean and Jerk 6 Bar MU 6 Clean and…
6 sets of Every 2 minuts on 2 minuts A: 200m Run + 20 Burpees B: 200m Run + 18 Burpees C: 200m Run + 16…
Chipper (go ang back 50% of the reps) 100 DU 20 OverHead Squat (50-35kg) 100 DU 10 Bar MU 100 DU 20 OverHead Squat (50-35kg) …
AFAP 500m Row 15 Squat Clean (60-40kg) 500m Row 12 Squat Clean 500m Row 9 Squat…
6 Sets of 3` AMRAP / 1 Rest A: 200m Run / 20 PU / 10 WB / Max SU B: 200m Run / 30 SU / 10 WB / Max PU C: 200m Run / 30 SU / 20 PU / Max…
Every 3 Minuts 0/3`: 15 Snatches 60%RM 3`/6`: 12 Snatches 70%RM 6`/9`: 9 Snatches…
17` AMRAP 12 Alternating Dumbbell Power Snatch (22.5-15kg) 16 Box Jumps (60-50cm) 20…
AFAP 1.000m Run 50 Thrusters (20-15kg) 25 Chest to Bar 1.000m Run 50 Thrusters 25 Chest to Bar 1.000m…
AFAP 10 Burpees / 100 DU 20 Burpees / 80 DU 30 Burpees / 60 DU 40 Burpees / 40 DU 50 Burpees / 20…
24` AMRAP 10 Toes to Bar 15 Wall Ball (20-14lb) 20 KBS (24-16kg) Shuttle…
24` EMOM 15 Burpees 17/12 Cal Row 19 Shoulder to OverHead (30-20kg) 21 AbMAT…
12` AMRAP 1,2,3,4.. Strict PU 2,4,6,8.. Hand Release Push Ups 3,6,9,12..…
AFAP 10 Wall Ball (20-14lb) / 100m Run 20 Wall Ball / 200m Run 30 Wall Ball / 300m Run 40 Wall Ball / 400m Run 50 Wall Ball / 500m…
20 Power Snatch Complex for Time 1 Snatch Dead Lift 1 Hang Power Snatch 1 Power Snatch Peso: 80% Power Snatch…
10 Sets: 20`` On / 20`` Off A: Max Floor Bench Press (65%BW) B: Max Box Jumps Over…
AFAP Cash In: 300 DU 140 SU 70 PU 40 ¾ Body Weigth Dead Lift 10 Wall climbs 20 ¾ BW Dead Lift 35 PU 70 SU Cash Out:…
12` Ascending Ladder 1,2,3,4,5… Ring Muscle Ups 2,4,6,8,10.. Power Snatch…
On a 24 minute-clock Cash In: 1.600 / 1.400m Row AMRAP 15 MBC (20-14lb) 15…
20` AMRAP 6 Turkish Get Up (20-16kg) 12 Chest to Bar Pull Ups 18 Burpees 200m…
15 Complex AFAP 1 Power Clean 1 Front Squat 1 Shoulder to Overhead 1 Cluster Peso: 70%…
AFAP 10 Alternating Dumbbell Power Snatch (22.5-15kg) 10 HSPU 20 Alternating Dumbbell Power Snatch 10 HSPU 30 Alternating…
AFAP Cash In: 100/80 Cal Air Bike 21-15-9 Dumbbell Push Press Right Hand (22.5-15kg) Pull Ups Dumbbell Push Press Left Hand…
AFAP 5 Dead Lifts / 500m Run 10 Dead Lifts / 400m Run 15 Dead Lifts / 300m Run 20 Dead Lifts / 200m Run 25 Dead Lifts /…
17` AMRAP 4 Ring Muscle Ups 8 Alternating Pistols Each Leg 12 Box Jumps…
AFAP 12 Floor Bench Press / 6 Burpees Lat Bar Hops 12 Floor Bench Press / 9 Burpees Lat Bar Hops 12 Floor Bench Press / 12…
3 Snatch EMOMs 3` EMOM: 9 Power Snatches (60%) 2` EMOM: 6 Power Snatches (70%) 1` EMOM: 3 Power Snatches…
AFAP 10 Toes to Bar / 500m Run 20 T2B / 400m Run 30 T2B / 300m Run 40 T2B / 200m Run 50 T2B / 100m…
10 Rounds for Time 7 Strict Ring Dips 12 Alternating Dumbbell Lunges (22.5-15kg) 17 Box Jumps…
AFAP Cash In: 1.600m Run 30 Alternating Dumbbell Power Snatch (22.5-15kg) 40 Burpees 50 AbMat Sit Ups 20 Alternating…
AFAP 0-2`: 21 Power Clean and Jerk (60%) Hasta el minuto 4: 15 Power Clean and Jerk (70%) Hasta el minuto 6: 9 Power Clean and…
5 Sets: 90`` On / 30`` Off 200m Run / Max Wall Ball (20-14lb) 200 m Run / Max Toes to…
AFAP 600m Run 30 KB Hang Power Clean Right Hand (24-16kg) 600m Run 30 Burpees Box Jumps (60-50cm) 600m Run 30 KB Hang…
5 Rounds for Time 40 SU 20 Alternating Front Rack Dumbbell Lunges (22.5-15kg) 5…
Chipper 25 KBS (24-16kg) 50 Burpees 75 Sit Ups 1.000m Run 75 SU 50 Burpees 25…
AFAP Cash In: 100/80 cal bike 21-15-9 -Burpees + Strict PU -Alternating Pistols each…
4 Rounds for Time 10 Hang Power Snatch 20 OverHead Squat 30 Toes to Bar Peso:…
AFAP Cash In: 100-85 cal Row 20 to 2 Alternating Dumbbell Power Snatch (22.5-15kg) 200m…
Chipper 10 Wall Climbs 30 PU 50 Med Ball Clean (20-14lb) 800m Run 50 MBC 30 PU 10 Wall…
AFAP A: 1-2-3-4-5 Strict HSPU 2-4-6-8-10 Strict Chest to Bar 4-8-12-16-20 Alternating Pistols 1` Rest AFAP B: 3-6-9-12-15…
9` Snatch Complex 1 Snatch Dead Lift 1 Power Snatch 1 OverHead Squat 1 Squat Snatch Peso:…
AFAP 50 Alternating Dumbbell Power Snatch (22.5-15kg) 50 Burpees 500m Run 40 Alternating Dumbbell Power Snatch 40…
6 Rounds for Time 10 Dumbbell Front Lunges (22.5-15kg) 20 Box Jumps…
2 Sets: 3`On / 1`Off A: Cal Row B: Sit Ups C: Cal Air Bike D: Turkish Get Ups…
Heavy Day: Dead Lift 10 (60%) 8(70%) 6(80%) 4(85%) 2(90%) 1(95%) 1(100%)…
Kelly: 5 Rounds for Time 400m Run 30 Box Jumps (62-50cm) 30 Wall Ball…
14 Rounds for Time 5 Pull Ups 10 Dumbbell Front Squat (22.5-15kg) 15 Sit…
AFAP 75/60 Cal Air Bike 100 AbMAt SU 75 Power Snatch (30-20kg) 100 Hand Release Push…
10 Rounds for AMRAP Max DU unbroken 6 Alternating Dumbbell Turkish Get Up…
7 Rounds for Time 3 Wall Climbs 9 Toes to Bar 27 Russian KBS (24-16kg) 81…
AFAP 40 Alternating Dumbbell Hang Power Clean and Press (22.5-15kg) / 75 DU 30 Alternating Dumbbell Hang Power Clean and…
7 sets: 30`` On / 30`` Off Max Pull Ups Max Wall Ball (20-14lb) Max Sit…
On a 12 minute-clock 5-10-15-20-25 -Cal Row -Thrusters (30-20kg) Hasta el minute 12 máximas…
18` EMOM Par: Descending Ladder Bar Muscle Up (9-1) Impar: Ascending Ladder Shoulder to Overhead (1-9) (65%…
21-15-9 Dumbbell Power Snatch Right Hand (22.5-15kg) Burpees Dumbbell Power Snatch Left Hand (22.5-15kg) …
5 Sets: 2`On/2`Off 15m Dumbbell Walking Lunges (22.5-15kg) 50 DU Max Toes to…
12` AMRAP 5 Wall Ball (20-14lb) / 3 Strict PU 10 Wall Ball (20-14lb) / 6 Strict PU 15 Wall Ball (20-14lb) / 9 Strict…
AFAP 1.600m Run 100 SU 50 Box Jumps (62-50cm) 50 SU 25 Box Jumps 1.600m…
4 sets: 30`` On / 30`` Off Cal Row Dumbbell Power Snatch Right Hand (22.5-15kg) Cal Row Dumbbell Power Snatch Left…
10 to 1 Strict PU 2 alternating Dumbbell Turkish Get Up (22.5-15kg) Strict Ring Dips 2 alternating Dumbbell Turkish Get…
8 Rounds for Time 6 Burpees over the SandBag 18 Sit Ups 200m Run with SandBag…
5 Rounds for Time 6 Wall Climbs 9 Chest to Bar 12 Alternating Pistols 15 Box Jumps…
21-15-9 Hang Power Clean / 200m SandBag Run Sh2OH / 200m SandBag Run Peso: 55/37kg –…
AFAP -7 Bar Muscle Ups / 7 Ch2B / 7 PU 21 Thrusters (43-30kg) 5 Bar Muscle Ups / 5 Ch2B / 5 PU 15 Thrusters 3 Bar Muscle Ups / 3…
7` As many Power Snatch Complex as possible 1 Snatch Dead Lift 1 Hang Power Snatch 1 Power Snatch No soltar la barra en el…
10 Rounds for Time 5 Ch2B 10 Alternating Dumbbell Power Snatch (22.5-15kg) 40…
AFAP 5 Wall Ball / 5 T2B / 30 DU 10 Wall Ball / 10 T2B / 30 DU 15 Wall Ball / 15 T2B / 30 DU 20 Wall Ball / 20 T2B / 60 DU 25…
As many Clean Complex as possible 1 Dead Lift 1 Hang Power Clean 1 Front Squat 1 Squat Clean Si se suelta la barra se anula el…
Back Squat 13(60%) 10(70%) 7(75%) 5(80%) 4(85%) 3(90%) 4(85%) 2x5(80%) …
On a 18 minute-clock Cash In: 100 KBS (24-16kg) AMRAP 5 Burpees + 10 PU + 20…
AFAP 10 Bar MU – 5 Snatches (75%) 7 Bar MU – 4 Snatches (80%) 5 Bar MU – 3 Snatches (85%) 3 Bar MU – 2 Snatches (90%) 1…
3 Sets: 90`` On / 30`` Off Push Ups Pull Ups Turkish Get Up (20-15kg) Cal…
21-18-15-12-19-6-3 Hang Power Clean (50-35kg) Floor Bench Press (50-35kg) Burpees Facing…
On a 13 minute-clock 150 Wall Ball (20-14lb) Hasta el minuto 13 máximas cal…
AFAP Cash In: 800m Run 42-30-18-6 / 21-15-9-3 Wall Ball (20-14lb) Chest to bar Cash Out: 50 Box Jumps…
5 Rounds for Time 4 Turkish Get Up Each Hand (24-16kg) 12 Toes to Bar 36 DU…
On a 7 minute-clock 10 Squat Snatches (60%) 8 Squat Snatches (70%) 6 Squat Snatches (75%) 4 Squat Snatches (80%) …
AFAP 800m Run / 40 Pull Ups 600m Run / 30 Pull Ups 400m Run / 20 Pull Ups 200m Run / 10 Pull…
7 Rounds for Time 8 Alternating KB Squat Clean (32-20kg) 16 Russian KBS (32-20kg) 32 Sit Ups 400m…