- Complete 5 Rounds in 10' : Cardio
- 20' Squat Hold
- 10 Jumping Squat
- 5 MB Throw + Fast Hooks
- 5/5 MB Hook
- Descanso 20'
- Intensidad: Alta
- Complete 10 to 1 in 10' : Challenge
- - Sprawl
- - Leg Raises
- - Shoulder Taps (Por lado)
- Intensidad: Alta
- Complete in 10' : Bodyweight
- '1 Duck Walk
- 50 Squat Jump
- 40 Banded Side Steps
- 30 Side Kick Through
- 20 Sprawl + In and Out
- 10 V-Sit Ups
- Si sobra hacer '1: Banded Plank Jack
- Intensidad: Alta
- Amrap - 10' : Flow + Mobility
- 5/5 Bird Dogs
- 5/5 Alt. Tall Windmill Plank
- 5 Loaded Beast to Push Up
- 10'' Knees To Elbow
- Intensidad: Baja
- Complete 4 Rounds in 10' : Lower Body Accessory
- 8/8 Bulgarian Squat
- 8/8 Single-Leg Hip Thrust
- 8/8 Banded Clamshell
- Amrap - 10' : Intro
- 12-15 Banded Pull Apart
- 6/6 Lateral Box Step Up
- 4 Yoga Push Ups
- 4 Gumbo Tuck Ups
- Intensidad: Baja
- Every 2' x 10' : Unilateral Power Deload
- 5/5 SDB Single-Arm Floor Press (Liviano/Moderado)
- 10'' Banded Punches (Velocidad)
- 3 Plyo Push Ups
- Opcional: Realizar Pesado, 15'' y 5. En ese orden de movimientos.
- Intensidad: Baja
- Amrap - 10' : Primary Movements
- 6 Air Squat
- 5 Goblet Shoulder Press
- 3/3 Lunges
- 6 Sit Ups
- *Opcional:
- 10'' Plank Hold
- Descanso 30''
- 40'' ON/ 20'' OFF x 10' : Traditional HIIT
- '1: Goblet Reverse Lunges
- '2: Machine
- '3: Sprawl To Kb Squat Jump
- '4: Machine
- '5: Skipping In & Out
- Intensidad: Alta
- Every Minute x 10' : Upper Strong
- '1:
- 6-8 Weighted Strict Pull Ups
- '2:
- 6/6 SKB Single-Arm Floor Press +
- 8 SDB Hex Biceps Curls
- '3:
- Max Tall Plank
- '4:
- 6/6 SKB Bent Over Row +
- 8 Box Dips
- '5:
- 6 DDB Shoulder Press +
- 6/6 Quadruped KB Drag
- Amrap - 10' : Barbell Building
- 10 Narrow Grip Floor Press
- 10 Box Dips
- Descanso 20''
- 5 Strict Pull Ups
- Descanso 40''
- Intensidad: Media
- 40'' ON/20'' OFF x 10' : Flow + No Impact
- '1: Loaded Beast To Front Step + Squat
- '2: Beast Shoulder Taps
- '3: Tall Plank Toe Touches
- '4: Loaded Beast to Push Up
- '5: Beast to Front Steps
- Intensidad: Alta
- Complete 3 Rounds in 10' : Midline Fighter
- 5/5 Landmine Dead Bug
- 8/8 Ballistic Landmine Press
- 5/5 Landmine Oblique Twist + Punch (Lento en el Oblique y velocidad en el Punch)
- 8/8 KB Ballistic Row
- Descanso 30'
- Intensidad:: Media
- Complete 5 Rounds in 10' : Structure
- 20'' DKB Overhead March
- 8 Reverse Hypers
- 12 Sit Ups
- 30'' Scissor Kicks
- Intensidad: Media
- Complete 2/3 Rounds for Quality in 10'
- 10 Barbell Hip Thrusts
- 8/8 SKB Single-Leg Deadlift
- 20'' Banded Side Steps
- 8 KB Sumo Deadlift
- 10 Banded Reverse Hypers
- Descanso 30''
- Intensidad: Media
- Complete in 10' : Complex
- 00:00-07:00 Amrap:
- 5 DKB Hang Clean + Push Press
- 10'' DKB Overhead March
- 10'' DKB Skier Swing
- 07:00-10:00 Amrap:
- 5 Barbell Supine Grip Bent Over Row
- 5 Barbell Biceps Curls
- 5 Barbell Supine Grip Bent Over Row
- Intensidad: Media
- Complete in 10' : Upper Body
- Complete 1 Set:
- 10 Barbell Bent Over Row (Liviano)
- Descanso 30''
- Complete 2 Sets:
- 8 Barbell Bent Over Row (Moderado)
- Descanso 30''
- Complete 2 Sets:
- 6 Barbell Bent Over Row (Desafiante)
- Descanso 30''/45''
- Amrap el tiempo restante:
- 3 Three-Way Push Ups
- 8 Lateral Flys
- Descanso lo necesario entre set
- Complete in 10' : One Way
- 00:00-05:00 Every Minute:
- 9 Knees To Elbow
- 3 Hang Power Clean*
- *Puedo aumentar peso mientras mantenga técnica perfecta
- 05:00-10:00 Amrap:
- 3 Gumbo V-Sit Ups
- 6 Pike Push Ups
- 9 Barbell Deadlift
- Intensidad: Media
- Every 2' x 10' : Bodyweight
- 4 Strict Pull Ups
- 10 Banded Pull Down
- 10'' Banded Pull Down (Velocidad)
- Opcional: Realizar Every MInute
- Intensidad: Baja
- Complete in 10' : Cardio
- 00:00-02:00 Every Minute:
- '1: 20'' Skipping + Heel to Butt
- '2: 20'' Side Steps
- 02:00-10:00 Amrap:
- 20'' Machine
- 4 MB Thrusters
- 6 MB Toe Taps
- 20'' Machine
- Descanso 20''
- Complete in 10' : Lower
- 00:00-02:00 Every Minute:
- '1: 40'' Machine
- '2: 40'' Machine
- 02:00-10:00 3-6-9-12-15-18-15-12-9-6-3
- - Barbell Front Squat
- - Sprawlees + Mountain Climbers (Por lado)
- - Barbell Deadlift
- Intensidad: Alta
- Complete in 10' : Lower Body
- 6-5-5-4 Barbell Sumo Deadlift /Aumento peso o mantengo 6 reps
- Descanso lo necesario o ejecuto entre series:
- 3/3 Skater Squats (Bajo lento)
- 6/6 Goblet Box Step Up
- Descanso 40''
- Si me sobra tiempo puedo realizar una serie mas de 4 repeticiones
- Complete 3 Rounds in 10' : One Way
- 20 Toes to Bar
- 10 Clean and Jerk
- 5 Box Jumps
- Intensidad: Alta
- 30'' ON/30'' OFF x 10' : Intro
- '1: Touchdowns
- '2: Heel Touches
- '3: Skipping In & Out
- '4: Mountain Climbers
- '5: Reverse Lunge
- Intensidad: Media
- Amrap - 10' : Bodyweigth
- 10/10 Russian Twist (Sin Peso)
- 10/10 Cross*
- 8 Guard Squat Dodges
- 10/10 Hook *
- *Rotar rápido la zona media en los golpes
- Ultimo minuto
- Máximo esfuerzo Plank
- Intensidad: Alta
- Every 2' x 10' : StrongFit
- '1:
- 8 Russian Swing +
- 8 Knees To Elbow +
- 8/8 Winshield Wiper Over the KB
- Descanso 30''
- '2:
- 6 Romanian Deadlifts +
- 10 Sprawlees +
- 8 Barbell Rollout
- Descanso 30''
- Intensidad: Alra
- Every minute x 10' : Banded + Intro
- '1: 12 Banded Air Squats
- '2: 20 Banded Monster Walk
- '3: 12 Banded Heidens
- '4: 20 Banded Pulse Squats (mantengo abajo)
- '5: 12 Banded Hip Thrust
- Intensidad: Baja
- 40'' ON/20'' ON x 10' : HIIT
- '1:
- 20'' Russian Swing
- 20'' SKB High Pull
- '2:
- 20'' Goblet Push Press
- 20'' KB Ballistic Row
- '3:
- 20'' Side Kick Through
- 20'' Quadruped KB Drag
- '4:
- 20'' MB Ground To Overhead + Throw
- 20'' Mountain Climbers
- '5:
- MB Devil Press
- Intensidad: Alta
- Every 2' x 10' : Lower Body
- 5 Barbell Front Squat +
- 5 Goblet Squat +
- 5 Goblet Pulse Squat +
- 5'' Goblet Squat Hold
- *Hasta los 90'':
- Max Reverse Lunge
- Amrap - 10' : For Quality
- 10 Banded Pull Apart
- 10 Lateral Flys
- 10 Banded Hammer Biceps Curls
- 10/10 Banded Side Steps
- Intensidad: Baja
- Every 2' x 10' : Legs Power Deload (Back Squat)
- 5 Barbell Back Squat (Liviano/Moderado)
- 5 Box Jumps
- Opcional: Realizar Every Minute y Pesado
- Intensidad: Baja
- Amrap - 10' : Full Body
- 6/6 Mountain Climbers
- 5 Goblet Push Press
- 5 Goblet Calf Raises
- 3/3 Cossacks
- 10'' Quadruped Shoulder Taps
- Descanso 30''
- 40'' ON/ 20'' OFF x 10' : Extreme HIIT
- '1: DKB Devil Clean
- '2: Burpees
- '3: Machine
- '4: 20''/20'' Lateral Box Jumps
- '5: 20''/20'' SDB Hang Snatch
- Intensidad: Altisima
- Complete in 10' : Upper Body
- 6-5-5-4 Narrow Grip Floor Press /Aumento peso o mantengo 6 reps
- Descanso lo necesario o ejecuto entre series:
- 6/6 Single-Arm Ring Row
- 8/8 DDB Alt. Biceps Curls
- Descanso 40''
- Si me sobra tiempo puedo realizar una serie mas de 4 repeticiones
- Complete 3 Rounds in 10' : Bodyweight
- 25 Lunges
- 25 Push Ups
- 25 Burpees
- 25 Alt. V-Sit Ups
- Intensidad: Media
- 40'' ON/20'' OFF x 10' : Traditional
- '1: MB Ground To Overhead
- '2: Box Step Up
- '3: Banded Heidens
- '4: Banded Side Steps
- '5: Lateral Lunges
- Amrap - 10' : Intro
- 8/8 Jab + Hook
- 10/10 Pallof Rotation
- 8/8 Banded Punches
- 10/10 Pallof Rotation
- Descanso 30'
- Intensidad: Media
- Complete 30-25-20-15-10 in 10' : Midline On Fire
- - Sit Ups
- - Lemon Squeeze
- - Bumper Russian Twists
- - Shoulder Taps
- Intensidad: Alta
- 40'' ON/20'' OFF x 10' : HIIT
- '1: Split Jumping Lunges
- '2: Box Jumps
- '3: Stiff Leg Vertical Jumps
- '4: Burpee Tuck Jumps
- '5: Sprawl + In and Out
- Intensidad: Alta
- Every 2' x 10' : Upper Pump
- '1: 10 DDB Curl & Press
- 20'' Banded Shoulder Press
- 20'' Banded High Pull
- '2: 10 SKB Overhead Triceps Extensions
- 20'' Banded Triceps Push Down
- 20'' Banded Pull Down
- Intensidad: Media
- Amrap - 10' : Pull Pump
- A:
- 10/10 Meadow Row +
- - Max Ring Row
- Descanso lo necesario
- B:
- 10 SDB Pullover +
- - Max Push Ups
- Descanso lo necesario
- *Alternar entre A y B
- 40'' ON/20'' OFF x 10' : Bodyweight
- '1: 5 Loaded Beast To Jumping Squat +
- 5 Beast To Push Up
- '2: 5 Pike Push Ups +
- 5 Three-Way Push Ups
- '3: 20''/20'' Side Plank
- '4: 25-30 Touchdowns
- '5: 20'' Wall Squat Hold +
- 10 Banded Wall Squat Hold + Abduction
- Intensidad: Alta
- Every Minute x 10' : Fast Feed and Power Jump Deload
- '1: 30'' Bumper In-Out (Sostenido)
- '2: 5 Box Jumps
- Intensidad: Baja
- Opcional: Realizar 40'' en velocidad en '1 y sumarle 5 Box Jumps en '2
- Amrap - 10' : Midline + Upper
- 6/6 Heel Touches
- 5 Reverse Crunches
- 4/4 Kneeling KB Biceps Curl
- 5 Kneeling Overhead Triceps Extensions
- *Opcional:
- 5 DKB Bench Half-Flys
- Descanso 30''
- Every Minute x 10' : Intro
- '1: 14/14 Mountain Climbers
- '2: 8 Broad Jump + Reverse Steps
- '3: 14 Platform Lateral Skipping
- '4: 14 Platform Toe Taps
- '5: 8 Stiff Leg Vertical Jumps
- Intensidad: Baja
- Every Minute x 10' : Lower Strong
- '1:
- 6 DKB Squat +
- 3/3 DKB Front Rack Lunges
- '2:
- 6 DKB Deadlift +
- 3/3 Single-Leg Box Ham Curl
- '3:
- 20'' Tall Plank Step In and Out +
- 20'' Tall Plank Reverse Kickback
- '4:
- 6/6 DKB Box Step Up
- '5:
- 6 KB Hip Thrusts +
- 3/3 SKB Single-Leg Deadlift
- Complete 10 to 1 in 10' : Finisher
- - American Swing
- - Air Squat
- Intensidad: Altísima
- 40'' ON/20'' OFF x 10' : Unilateral Sport
- '1: Kneeling Lateral Jump
- '2: SKB Snatch
- '3: Heidens
- '4: SKB Front Squat
- '5: Lateral Side Hops