- Amrap - 8' : Functional Hypertrophy
- 8/8 Bulgarian Squat
- 15-20 Seated Banded Abduction
- 10-15 Hip Thrusts
- Amrap - 8'
- 6/6 SKB Single-Arm Floor Press
- 10 Bumper Front Flys
- 6/6 DDB Alt. Biceps Curls
- 10 Bumper Russian Twists
- Complete 3 Rounds in 8' : Banded
- 10 Banded Side Steps
- 10 Banded Heidens
- 10 Banded Jumping Squats
- 10 Banded Alt. Diagonal Steps
- 10 Banded Toe Squat Abductions
- Every Minute x 8'
- '1: 30/30 Heel Touches
- '2: 40'' Hollow Hold
- '3: 40'' Shoulder Taps
- '4: 20/20 Alt. Back Extensions
- Every 2' x 8' : Back Power
- 5 Pull Ups
- 5 SDB Pullover (Pesado)
- 5 Rotational MB Slam (De rodillas y sin soltar)
- Every 2' x 8'
- 8 Plank Get Up
- 10 KB Swing
- 8 Quadruped KB Drag
- 5/5 SKB Single-Arm Push Press
- Complete in 8' : Bodyweight Ninja
- A: 1-2-3-4-5-6-7-8
- - Sprawls
- - Alt. V-Sit Ups x2
- B: 8-7-6-5-4-3-2-1
- - MB Ground To Overhead
- - Air Ball
- Every 2' x 8'
- 6 Lunges
- 8 Touchdowns
- 6 Toe Touches
- Amrap - 8' : Landmine
- 8/8 Landmine Half Kneeling Shoulder Press
- 6/6 Landmine Oblique Twist
- 8/8 Landmine Single-Leg Deadlift
- 6/6 Landmine Oblique Twist
- 8 Air Squat
- 40'' ON/20'' OFF x 8' : Extreme HIIT
- '1: Bike
- '2: 20'' Toes to Bar +
- 20'' Hang Power Clean
- '3: Sprawls
- '4: Thruster
- '5: Burpees
- '6: 20'' Barbell Push Press +
- 20'' Hang Squat Clean
- '7: Row
- '8: 20'' Toes to Bar +
- 20'' Hang Squat Clean
- 40'' ON/20'' OFF x 8' : No Impact
- '1: Air Squat
- '2: Lateral Lunges
- '3: Beast to Front Steps
- '4: Crunches
- Complete in 12' : Lower Body
- 4 Sets:
- 10-15 Barbell Hip Thrusts
- Rest 30''/45'' entre sets
- Max sets el tiempo restante:
- 8/8 Banded Side Steps
- 8/8 Banded Kickback
- Rest 30'' entre sets
- Complete in 12'
- 6-4-3-3-3 Barbell Front Squat /Aumento peso o mantengo 6 reps
- Descanso lo necesario o ejecuto:
- 6/6 Bird Dogs
- 6/6 Plank Seesaw
- 6/6 Rotational Lunges
- 4 Air Squat (tempo)
- Descanso 30''
- 40'' ON/20'' OFF x 12' : HIIT
- - Reverse Lunges
- - KB Sumo Deadlift
- - Crossed-Leg Touchdowns
- - Banded Hip Thrust Abduction
- Every Minute x 12'
- '1: 25'' Flutter Kicks
- 5 Tuck Up + V-Sit Up
- '2: 25'' Scissor Kicks
- 5 Sit Ups
- Every 90'' x 12' : Middle Stone and Power
- 6 Pike Push Ups
- 4 Wall Climbs
- 4 Russian Twist + MB Throw
- Complete 6 Rounds in 12'
- 8 Push Ups
- 6 Toes to Bar
- 4 Strict Pull Ups
- 15'' Shoulder Taps
- 15'' Handstand Hold
- Complete in 12' : One Way
- 100 Skipping
- 80 Mountain Climbers
- 60 SKB Sumo Deadlift High Pull
- 40 Sprawls
- 20 Sit Ups
- Amrap - 12'
- 3 Rounds:
- 30'' Row
- 4 KB Swing
- 4 Sit Ups
- Descanso 30''
- 2 Rounds:
- 30'' Bike Sit Up
- 4/4 SKB Half-Kneeling Shoulder Press
- 4 Shoulder Taps
- Descanso 30''
- Every 2' x 12' : Complex
- 3 Barbell Deadlift
- 6 Hang Power Clean
- 9 Barbell Front Squat
- 12 Barbell Push Press
- 40'' ON/20'' OFF x 12' : Traditional HIIT
- '1: Mountain Climbers
- '2: Bike
- '3: MB Ground To Overhead
- '4: MB Lunges
- '5: Row
- '6: Pulse Lunges
- 20'' ON/40'' OFF x 12' : Intro
- '1: Air Squat
- '2: Alt. V-Sit Ups
- '3: Banded Side Steps
- '4: Back Extensions
- '5: Hollow Hold
- '6: Plank Hold
- Complete in 12' : Upper Body
- 3 Sets:
- 10-12 Barbell Floor Press
- Rest 30''/45'' entre sets
- 3 Sets:
- 10-12 Barbell Z-Press
- Rest 30''/45'' entre sets
- Max sets el tiempo restante:
- 10 Ring Row
- 10 Barbell Biceps Curls
- Rest 30'' entre sets
- Complete in 12'
- 6-4-3-3-3 Barbell Bent Over Row /Aumento peso o mantengo 6 reps
- Descanso lo necesario o ejecuto:
- 6 Good Morning
- 6 Bumper Reverse Flys
- 5/5 Bumper Steering Wheel
- 5/5 Alt. Back Extensions
- Descanso 30''
- Complete 3 Rounds for Quality in 12'
- 10 Barbell Sumo Deadlift
- 8/8 Single-Leg Hip Thrust
- 8 Banded Reverse Hypers
- 6/6 Lateral Lunges
- 20'' Banded Seated Abduction
- 30'' Descanso
- Amrap - 12'
- 20/20 DKB Front Rack March
- 10/10 SKB Skier Swing
- 30'' Hollow Hold
- 10 Alt. Back Extensions
- Every 2' x 12' : Bodyweight
- 15'' Wall Squat Hold
- 15'' Hip Thrust Hold
- 5 Drop Jump + Broad Jump (Distancia)
- Every 90'' x 12'
- 6 Barbell Rollout
- 6 Barbell Shoulder Press
- 6 Barbell Bent Over Row
- 6 Barbell High Pulls
- Complete 3 Rounds in 12'
- 8 Barbell Deadlift
- 7 Barbell Front Squat
- 6 Barbell Back Squat
- 21 Box Dips
- 6 Barbell Deadlift
- 5 Barbell Front Squat
- 4 Barbell Back Squat
- 15 Box Dips
- 3 Barbell Deadlift
- 2 Barbell Front Squat
- 9 Box Dips
- Elegir un peso desafiante
- Complete 4 Rounds in 12'
- 10 Air Squat + Lateral Leg Lift
- 8 MB Thrusters
- 6 MB Russian Twist
- 4 MB Push Press
- Descanso 30''
- 25-20-15-10-5 in 12' : Barbell Metcon
- - Barbell Sumo Deadlift High Pull
- - Handstand Push Ups
- Every Minute x 12' : Intro
- '1: 15 MB Ground To Overhead
- '2: 12 Lunges
- '3: 9 Ring Row
- '4: 25'' Row
- '5: 25'' Bike
- '6: 25'' Jumping Jacks
- 40" ON/20" OFF x 12' : Traditional KB
- '1: Sprawls
- '2: Russian Swing
- '3: Mountain Climbers
- '4: American Swing
- '5: Jumping Jacks
- '6: Goblet Squat
- Amrap - 8' : Pump It
- 10 Barbell Reverse Biceps Curls
- 10 Barbell Biceps Curl
- 10 Barbell Skull Crushers
- 10 Narrow Grip Floor Press
- Rest 30''
- Amrap - 8'
- 6/6 DKB Farmer Bulgarian Squat
- 10 Goblet Lunges
- 6/6 Single-Leg Squat to Box
- 10 Box Step Up
- Complete 4 Rounds in 8' : Bodyweight
- 12 Banded Plank + Alt. Kickback
- 12 Banded Tall Plank Jack
- 12 Lateral Tuck to Toe Touch
- 12 Banded Scissor Kick + Tuck Up
- Every Minute x 8'
- 30'' Plank (con peso)
- 6 V-Sit Ups
- Every 2' x 8' : Unilateral Power
- 4/4 SDB Single-Arm Floor Press (Pesado)
- 3/3 SKB Half-Kneeling Shoulder Press
- 2 Alt. Single-Arm Plyo Push Ups (Bumper)
- Every 2' x 8'
- 10 MB Russian Twist
- 10 MB Ground To Overhead
- 10 Hollow Hold + MB Throw
- 10 MB Push Press
- Complete 2 Rounds in 8'
- 1/1 SKB Devil Press
- 10 Box Jumps
- 1/1 SKB Devil Clean
- 8 Double-Push Up Burpees
- 1/1 SKB Devil Press
- 6 Double-Thrust Sprawls
- 1/1 SKB Devil Clean
- 4 Gumbo V-Sit Ups
- 1/1 SKB Devil Press
- 2 Gumbo Tuck Ups
- 1/1 SKB Devil Clean
- Amrap - 8'
- 5/5 Alt. Back Extensions
- 6 Frog Hip Thrust
- 6 Sit Ups
- 5/5 Alt. Side Steps
- Descanso 30''
- Complete in 8' : Finisher
- 60 Sit Ups
- 50 Mountain Climbers
- 40 Air Squat
- 30 Burpees
- 20 Toes to Bar
- 10 Strict Pull Ups
- Complete in 8' : Finisher
- 30'' Row
- 30'' Bike
- 3 Rounds:
- 30 Bumper Ground To Overhead
- 20 Bumper Overhead Lunges
- 10 Side Kick Through
- 40" ON/20" OFF x 8' : Sport
- '1: 20'' Hang Power Clean
- 20'' Box Jumps
- '2: 20'' Hang Squat Clean +
- 20'' Lateral Box Jumps
- '3: 20'' Barbell Push Press +
- 20'' Clapping Push Ups
- '4: 20'' Skipping +
- 20'' Jumping Lunges