13` AMRAP 6 Alternating Dumbbell Turkish Get Up (22.5-15kg) Toes to Bar…
5` As Many cal Air Bike As Possible 2` Rest 5` As Many thrusters As Possible (43-29kg) 2` Rest 5` As Many Chest to Bar As…
5` for Ring Muscle Ups 2` Rest 5` for cal Bike 2` Rest 5` for Box Jumps…
6 Rounds for Time 15 Wall Ball (20-14lb) 15 Box Jumps (70-60cm) 300m…
AFAP 100 Back Squat (20-15kg) 21 Wall Walks 75 Back Squat (20-15kg) 15 Wall…
AFAP 40 Bar Muscle Ups 400 Double Under Hacer tantos MU unbroken como se quiera y…
6 Rounds for Time -5 Power Clean Complex:1 Dead Lift + 1 Hang Power Clean + 1 Power…
2 Rounds for Time 5 Hand Stand Push Ups 5 Burpees 5 Strict Ring Dips 10 Hand…
4 Sets for AMRAP 2` Cal Row 1` Rest 2` Floor Bench Press (43-29kg) 1`…
DANIEL 50 Pull Ups 400m Run 21 Thrusters (43-29kg) 800m Run 21 Thrusters 400m…
14` AMRAP 10 OverHead Dumbbell Lunges Right Hand (22.5-15kg) 10 Box Jumps…
6 sets: 1` On/2` Rest 5 Bar Muscle Ups Máximo número de Shoulder Press…
20` EMOM Par: 4 Power Clean (70-50kg) Impar: 8 Ring Dips Última ronda de cada…
4 Rounds for Time 30 Wall Ball (20-14lg) 30 Squats 30 Hand Release Push…
12 Campanadas 1 Bar Muscle Up 2 Hand Stand Push Ups 3 Pistos each leg 4 Power Snatch …
Candy: 5 Rounds for Time 20 Pull Ups 40 Hand Release Push Ups 60…
17 Rounds for Time 5 Strict Chest to Bar 10 Alternating Pistols 20 Double…
5 Sets: 3` On / 90`` Rest 500m Run Alternating Dumbbell Power Snatch…
30-20-10-10-20-30 -Alternating OverHead Lunges (50-35kg) -Toes to…
AFAP Cash In: 1.200m Run 5 Rounds for Time -5 Squat Snatches (50-35kg) -7 Bar Muscle Ups Left…
5 Rounds for Time -5 Ring Muscle Ups -25 Kettlebell Swing (24-16kg) -500m…
200 reps for Time 5` cal Row 2` Rest Back Squat (50-35kg) hasta completer 200…
17` AMRAP 5 Kettlebell Hang Power Clean and Press Right Hand (24-16kg) 5 Kettlebell Hang Power Clean and Press…
AFAP 90 Hand Release Push Ups 900m Run 60 Hand Release Push Ups 600m Run 30 Hand Release Push Ups 300m…
16 Rounds for Time 2 Bar Muscle Ups 4 Hand Stand Push Ups 8 Kettlebell Swing…
4 Rounds for Time 10 Wall Walks 20 Box Jumps (60-50cm) 30 Alternating…
3 Rounds by Pairs / 1` rest Mientras 1 Rema durante 4 minutos, el compañero ha de conseguir el máximo número de Double…
AFAP 50 Front Squat (50-35kg) 50 Pull Ups 250 Double Under 50 Front Squat 50 Pull…
AFAP 20 Wall Walks 500m Run 40 American Kettlebell Swing (32-20kg) 500m Run 40 Kettlebell Swing 500m Run 20 Wall…
20` EMOM A: 5 Strict Chest to bar Unbroken B: 10 Burpees target on Rest 3` -90`` Hollow hold on bar -90`` Arch hold on…
Dead Lift Day Strength 5(50%) 5(60%) 5(65%) 5(70%) 5(75%) 3(80%) WOD 50 Dead Lifts for…
5 Sets: 90`` On / 90`` rest 20 Alternating Dumbbell Hang Power Snatch (22.5-15kg) Hand Stand Push…
11 Rounds for Time 10 Dumbbell Front Squat (22.5-15kg) 20 Box Step Over…
AFAP Cash In: 100-85 cal Row 5 Rounds For Time 5 Shoulder Press (30-20kg) 30 Sit…
AFAP Cash In: 90`` Hollow position For Time 60 Wall Walks 600 Double Under Combinar al…
60 Toes to bar for Time Al principio de cada minuto: 10 Burpees target…
2 Rounds for AMRAP / 2` Rest A: 3` Row B: 6` AMRAP 10 Wall Ball (20-14lb) 10 Box Jumps…
4 Sets: 90`` On /90`` Off 18/15 cal Air Bike Rondas 1 y 3: Dumbbell Push Press Right Hand (22.5-15kg) Rondas 2 y 4: Dumbbell Push Press…
AFAP 20 Shoulder to Overhead (70% Jerk) 100 Double Under 15 Shoulder to…
3 Rounds for Time 10 Bar Muscle Ups 200m Run 30 Alternating Back Lunges…
2 Rounds for Time 3 Strict Ring Dips with External rotation 50 Double Under 6…
Ring Skills Tuck back lever / Inverted hang Ring Support Hold / Push Ups Supinated…
5 Rounds for Time 20 Box Jumps (60-50cm) 30 Kettlebell Swings (24-16kg) 400m…
AFAP 2/4/6/8/10/12/14 Squat Snatches (50-30kg) 4/8/12/16/20/24/28 Strict Pull…
AFAP 1.600m Run 500 Double Unders 800m Run 250 Double Unders 400m Run 125 Double…
17` AMRAP Máximos Floor Bench Press Unbroken (50-35kg) Máximos Toes to Bar…
16` AMRAP 30 Alternating OverHead Lunges (20-15kg) 15 Burpees over the…
6 Rounds for Reps 45`` Candlestick Roll to pistol 45`` Rest 45`` cal Bike 45``…
7 Rounds for Time 5 Thrusters (60-45kg) 30 Double Under 5 Bar Muscle Ups 30 Double…
3 Sets: 5` On / 2` Rest Cash In: 200m farmer carry (2 x 22.5/15kg dumbbell) Then: AMRAP 10…
5 Rounds for Time 15 Floor Bench Press (3/4 BW) 20 Chest to Bar 80 Double…
A: 8` AMRAP Shoulder to overhead (50-37kg) Cada vez que se baja la barra: 15`` L-position 4`…
3 Rounds for Time 10 Box Jumps Over (60-50cm) 15 Sand Bag Back Squat (30-15kg) 20 Box Jumps Over 25…
24` Every 3` on 3` 50 Double Under 35 Sit Ups 20 Alternating Dumbbell Hang Power Snatch…
Abbate 1.600m Run 21 Clean and Jerk (70-45kg) 800m Run 21 Clean and Jerk 1.600m…
ROSA: 5 Rounds for Time 10 Hand Stand Push Ups 400m Run Cash Out: Max HSPU hasta minuto…
JACKIE 1.000m Row 50 Thrusters (20-15kg) 30 Pull Ups Cash Out: 1.000 Row…
AFAP 60 Toes to Bar 80 Hang Power Clean and Press (30-20kg) 500 Double…
6 Rounds for Time 10 Alternating Dumbbell Cluster (22.5-15kg) 100 Double…
2` On / 2` Rest 2 Sets: 2` On / 2` Rest 20 Hand Stand Push Ups 10 Kettlebell Power Snatch(5+5) (24-16kg) Max Cal…
5 Sets: 2` On / 2` Off 6 Bar Muscle Ups 12 Alternating Kettlebell Squat Clean Max Cal…
6 Rounds for Time 10 Chest to Bar 10 OverHead Squat (43-29kg) 10/8 cal air…
AFAP 50 Alternating Pistols 50 Kettlebell Swing (24-16kg) 500m Run 40 Alternating Pistols 40 Kettlebell Swing 400m Run …
AFAP 200 Double Under 100 Sand Bag Back Squat 150 Double Under 75 Sand Bag Back Squat 100 Double Under 50 Sand Bag Back…
7 Rounds for Time 1` cal Ro 45`` Rest 1` Floor Bench Press (1/2BW) 45``…
On a 16 minute-clock 21-15-9 Front Squat Jerk Cash Out: Thrusters Peso: 70% Squat Clean and Jerk…
12 Rounds for Time 10 Burpees 10 High Hang Power Snatch (30-20kg) 200m…
AFAP 600m Run 80 Med Ball Sit Ups 100 Wall Ball-300m Run 40 Med Ball Sit Ups 50 Wall Ball-200m Run 20 Med Ball Sit Ups 25 Wall…
AMRAP 3` for Turkish Get Up / 1` Rest 3`for Strict Chest to Bar / 1` Rest 2` for Turkish Get Up / 1` Rest 2`for Strict Chest to Bar /…
3 Rounds for Time 25 Pull Ups 50 Floor Bench Press (40-25kg) 75 Double…
5 Rounds for Time 20 American Kettlebell Swing (32-20kg) 30 Box Jumps (60-50cm) 400m…
3 Rounds for Time 5 Dead Lifts (100-70kg) 10 Hand Release Push Ups 45 Double Under 10 Dead Lifts (100-70kg) 20 Hand…
10 Rounds for Time 10 Alternating OverHead Lunges (70% Snatch RM) 200m…
4` On / 30`` Rest A: Rope Climb B: Double Under C: Sit Ups D: Hold the bar…
3 Rounds for Time 30/26 Cal Row 15 Pistols Each Leg 15 Hang Power Snatch…
20` AMRAP 25 Floor Bench Pres (50%BW) 200m Run 15 Burpees Lateral Bar…
10` for Air Bike Nada más terminar: 500 Double Under Cada caloría conseguida en la bici es un segundo que restaremos a los Dobles…
AFAP 4 Wall Walks 200m Run 6 Wall Walks 300m Run 8 Wall Walks 400m Run 10 Wall Walks 500m Run 12 Wall Walks 600m Run …
12 Campanadas: AFAP 1 Man Maker 2 Power Snatch Each Hand 3 OverHead Lunges Each Hand and Each Leg 4 Burpees 5 V-Sit Ups 6 Hang…
Gymnastics Day: Pull Ups Arch Hollow Strict Pull Ups Hold in Chin Over the…
Tabatas Strict Pull Ups 2` Rest Air Bike 2` Rest Strict Pull Ups 2` Rest Air…
AFAP Cas In: 2.000 / 1.800m Row 10 Rounds for Time 10 Shoulder Press (30-20kg) 20 Sit…
16` Ascending Ladder 2-4-6-8-10 Dumbbell Alternating Power Snatch (22.5-15kg) -20 Double Under 12-14-16-18-20 Dumbbell Alternating Power…
AFAP 1.600m Run 21 clean and Jerk (70-40kg) 800m Run 21 Clean and Jerk 1.600m…
INGRID 10 Rounds for Time 3 Snatches (61-43kg) 3 Burpees over the…
AFAP 80 Toes to Bar 100 Hang Power Clean and Press (30-20kg) 1.200m…
5 Sets: 2` for cal Row / 2` Rest 3 Kettlebell Squat Snatch Each Arm (20-14kg) 6 Strict Hand Stand Push Ups Cal…
AFAP 1.000/800m Row 30 Power Snatch 30 OverHead Squat500/400m Row 15 Power Snatch 15 OverHead…
5 Sets: 2` On / 2` rest 5 Strict Chest to Bar 20 Med Ball Clean (20-14lb) Cal Air…
AFAP 100/85 cal Bike 50 Hang Power Clean 50 Front Squat Peso: 50% Clean…
AFAP 10 Burpees 200m Run 20 Burpees 400m Run 30 Burpees 600m Run 40 Burpees 800m Run 50 Burpees 1.000m…
Toes to Bar 3x10`` L-Position /30`` Rest 5 sets de máximos T2B con piernas extendidas / 2`…
AFAP Cash I: 2.000/1.600mRoy 8 Rounds for Time 10 alternating Dumbbell Power Snatch…
22` AMRAP 50 OverHead Squats (20-15kg) 75 Hand Release Push Ups 150 Double…
10 Rounds for Time 10 Toes to Bar Unbroken 20 Alternating Sand Bag Lunges…
8` AMRAP 10/8 cal Air Bike Bar Muscle Up Ascending Ladder (1-3-5-7…) 2` …
3 Rounds for Time 300m Row 15 front Squat + Push Press (60% Clean and Jerk…
7 rounds for Time 10 Dumbbell Alternating OverHead Lunges Right Hand (22.5-15kg) 30 Double Unders 10…
Cash In: 10` for Toes to bar 5 Rounds for Time 5 wall Walks 10 Box Jumps…
5 Sets for AMRAP 1` Strict Pull Ups 30`` Rest 1` Double Under 30`` Rest 1` Back Squat (50-37kg) 30``…
18` EMOM 15 Burpees 10 Burpees 5 Burpees 70 Double Under 60 Double Under 50 Double Under Repetir…
7 Rounds for Time 20 Russian Kettlebell Swing (24-16kg) 10 Hand Stand Push…
12` AMRAP 4 Kettlebell Hang Power Snatch Right Hand (24-16kg) 8 Box Jumps Over (60-50cm) 4 Kettlebell Hang Power Snatch…
3 Sets: 5`On / 5`rest 45`` for Shoulder Press (43-29kg) 15`` Rest 4` for Cal…
AFAP 150 Double Under 30 Squat Clean (50-35kg) 30 Burpees 300 Double Under 60 Hand Release Push Ups 60 Med Ball…
Hand Stand Push Ups Activación de hombros. Equilibrio y cámbios de peso. Box HSPU …
AFAP 40 Strict Hand Stand Push Ups 80 Alternating Pistols 120 AbMat Sit…
6 Sets: 30`` On / 30`` Rest A: Cal Row 2` Rest B: Wall Ball Shots…
8 Rounds for Time 12 Alternating Kettlebell Hang Squat Clean (24-16kg) 24 Burpees 48 Double…
14` AMRAP 10 Floor Bench Press (50% BW) 400m Row 20 Floor Bench Press (50% BW) 400m Row 30 Floor Bench Press (50% BW) 400m…
Strength Power Snatch (1-1-1-1-1-1) WOD 7` for Complex -1 High Hang Power Snatch -Hang Power Snatch -Power Snatch Peso: 70%…
7 Rounds for Time 10 Box Jumps (70-60cm) 20 Hang Power Snatch (30-20kg) …
5 Rounds for Time 100 Double Unders 50m Farmer Walk Right Hand 50m Farmer…
125 Shoulder to OverHead AFAP 25 Squats cada vez que la barra baje de los…
AMRAP Cash In: 5` for max Double Unders 3` Rest 6 Sets: 30`` On / 30``…
AFAP 10 Squat Snatches (75%RM) 40 Sit Ups 200m Run 8 Squat Snatches 40…
4 Rounds for Max OverHead Squats 25 Toes to Bar OverHead Squat Unbroken…
2 Rounds: 2` On / 2` Off A: 30 Double Unders + 15 Kettlebell Swing + Máximos Burpees B:…
50-40-30-20-10 Cal Air Bike Descansar entre rondas el mismo tiempo empleado en hacer las…
9 Rounds for Time 20 Hang Power Clean (30-20kg) 20 Box Jumps (60-50cm) 200m…
AFAP 10 Alt Dumbbell Power Snatch 50 Burpees 300m Run 20 Alt Dumbbell Pw Snatch 40 Burpees 300m…
8` for Squat Clean 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Peso: 70%…
HEAVY DAY: Tirón Lento de Snatch 10 (60%) 8(70%) 6(80%) 5(90%) 3(95%) 5x3…
AFAP 0-6`: 100 cal Row 6`-12`: 100 Pull Ups 12`-20`: 100 Hand Stand Push…
Tabatas /1`rest A: Box Jumps (60-50cm) B: Toes to Bar C: Push Ups Hand…
15` AMRAP 10 Floor Bench Press (43-29kg) 20 Alternating Pistols 40 Double…
2 Rounds for Time 9 Power Clean 500m Run 3 Rounds for Time 6 Power Clean 300m Run 6 Rounds…
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…