- Amrap - 8' : Midline Stone and Power
- 10'' Star Plank
- 5/5 Quadruped KB Drag (Desafiante)
- Descanso 20''
- 2/2 Turkish Sit Ups
- 10'' Russian Twist (Sin Peso) (Velocidad)
- Descanso lo necesario
- Amrap - 8' : Bodyweight Cardio
- 5 Beast to Jumping Squat
- 10 Skater Squats
- 20 Touchdowns
- Descanso lo necesario
- Complete 4 Rounds in 8' : Push Accessory
- 8 Floor Press
- 5 Diamond Push Ups
- 12 Box Dips
- Descanso 30''
- Complete 10-15-20 in 8' : Banded
- - Banded Monster Walk x2
- - Banded Squat Jump In & Out
- - Banded Sprawl Jumps In and Out
- Amrap - 8' : Intro
- 4/4 SDB Shoulder Press
- 8 SDB Hex Biceps Curls
- 20'' Press Jack
- Descanso 30''
- Complete 4 Rounds in 8' : Strong Knees Accessory
- 5/5 SKB Single-Leg Squat to Box
- 8 Heels Elevated SDB Hex Squats
- 5/5 Squat Hold Halo
- Descanso 20''
- Amrap - 8' : Traditional Cardio
- 40'' Machine
- 6 Sprawl To KB Squat Jump
- 6/6 Good Morning + Goblet Reverse Lunge
- 6 Hurdle Hop Over
- Amrap - 8' : Intro
- 5 Goblet Triple Crush
- 5 SKB Overhead Triceps Extensions
- 5 Kneeling Push Ups
- 20'' Plank
- Descanso lo necesario
- 40'' ON/20'' OFF x 8' : Midline On Fire + Banded
- '1: Banded Flutter Kicks
- '2: Banded Scissor Kicks
- '3: Plank
- '4: Banded Deadbugs
- Amrap - 8' : Primary Movements
- 5 Goblet Squat
- 10'' Thoracic + Lower Back Stretch
- 4 Goblet Biceps Curls
- 10'' Plank Hold
- Descanso 20''
- 40'' ON/20'' OFF x 8' : Extreme Barbell
- 2 Rondas:
- '1: Sprawl + Bent Over Row
- '2: Barbell Sumo Deadlift High Pull
- '3: Sprawl + Bent Over Row
- '4: Lateral Hops Over the Bar
- Utilizar peso liviano
- Every Minute x 10' : Bodyweight Resistance
- 2/2 Cossacks
- 2/2 Jumping Lunges
- 1/1 Alt. Single-Leg Burpees
- 15'' Jumping Jacks
- 2/2 Heidens
- Every 2' x 10' : Mindbreaker
- A:
- 40'' DDB Overhead Hold
- 5 Sprawls
- 10 SDB Overhead Lunges
- B:
- 40'' DDB Farmer March
- 10 Push Ups
- 5 SDB Overhead Squat
- Últimos 2 Minutos:
- 25 Burpees
- Complete 3 Rounds in 10' : Upper Body
- 5-5-5 Narrow Grip Floor Press
- Descanso 10'' entre series
- Luego:
- 10 Box Dips
- 15'' Dip Hold
- Max SKB Overhead Triceps Extensions
- Descanso lo necesario
- Every Minute x 10' : Leg Power + Machine
- '1:
- 3/3 Box Step Up
- 4 Box Bounce
- '2:
- 6/6 Loaded Beast To Front Steps
- '3:
- 3/3 Duck Walk
- 10''/10'' Front Leg Raise Hold
- '4:
- 8/8 Lunge to Heiden
- '5:
- Max Machine
- Complete in 10' : One Way
- 10-9-8-7.-6-5-4-3-2-1 Pike Push Ups
- 1-2-3-4-5-6-7-8-9-10 DKB Gumbo Biceps Curls
- *Cada 2 rondas:
- 5/5 Banded Side Steps
- 5/5 Banded Kickback
- Complete in 10' : Lower Deload
- Aumento peso o mantengo un peso moderado
- Completar 3/4 Series:
- 4-6 Barbell Front Squat
- Descanso lo necesario entre series:
- Si me sobra tiempo, Amrap:
- 8/8 Goblet Lateral Box Step Up
- 6/6 Goblet Reverse Lunges
- Descanso 20''
- Complete 8 Rounds in 10' : Extreme Cardio
- 30'' Half-Turn Burpee
- 2/2 Side Kick Through
- 4 MB Ground To Overhead + Throw
- 6/6 Lunges + Runner Hops
- 40'' ON/20'' OFF x 10' : HIIT
- '1: American Swing
- '2: KB Ballistic Row
- '3: Sit Ups
- '4: Hollow Rocks
- '5: 20''/20'' SKB Overhead March
- Every minute x 10' : Double Armour
- 6 SKB Gunslinger (Izquierda)
- 6 SKB Single-Arm Swing (Izquierda)
- 6 SKB Gunslinger (Derecha)
- 6 SKB Single-Arm Swing (Derecha)
- 10'' Plank Hold
- Amrap - 10' : Full Body
- 20''/30'' Machine
- 5 KB Sumo Deadlift
- 4 Goblet Push Press
- 10'' Flutter Kicks
- Descanso 30''
- 30'' ON/30'' OFF x 10' : Intro
- 3 Rondas:
- '1: Squat + Calf Raises
- '2: Mountain Climbers
- '3: Skipping In & Out
- Último Minuto:
- - Bike Sit Ups
- Every 2' x 10' : Leg Power
- 4/4 DKB Front Rack Lunges (Desafiante)
- 10'' Goblet Squat Hold
- 10'' Toe Taps (Velocidad)
- 2 Jumping Squats
- Complete 7 Rounds in 10' : Old School
- 3 Strict Pull Ups
- 5 DKB Push Press
- 7 American Swing
- Complete 3 Rounds in 10' : Lower Body
- 4 Barbell Sumo Deadlift (Liviano)
- Aumento peso
- 6 Barbell Sumo Deadlift (Moderado)
- Descanso 20''
- 6/6 Tempo DKB Bulgarian Squats (Down)
- 8/8 Single-Leg Box Ham Curl
- 15 KB Glute Bridge
- Descanso lo necesario
- Amrap for Quality in 10'
- 8/8 DKB Lunges
- 6 Goblet Sumo Squat
- 10 KB Swing (pesado)
- 15'' KB Pulse Squat
- 20 Banded Monster Walk
- Descanso 30''
- Amrap - 10' : For Quality
- 10/10 Single-Arm DB Bent Over Row
- 10/10 Pallof Rotation
- 1 Barbell Skullcrusher 21
- Complete in 10' : Upper Deload
- Aumento peso o mantengo un peso moderado
- Completar 3/4 Series:
- 4-6 Barbell Bent Over Row
- Descanso lo necesario entre series
- Si me sobra tiempo, Amrap:
- 5 Scapular Pull Ups
- 10'' Superman Dynamic Arms
- 10'' Supine Bar Hang
- Descanso 20''
- Amrap - 10' : Upper
- 30'' Press Jack
- 5/5 Loaded Beast to Front Step
- 5DDB Gunslinger
- 5/5 Alt. DDB Push Press
- Cada 3 Rondas Realizar:
- 30'' Machine
- Every 2' x 10' : Bodyweight
- 2 Decline Push Ups *
- 4/4 Decline Shoulder Taps *
- 2 Hand Release Push Ups
- 8 Burpees
- Puedo reemplazarlos por:
- - Pike Push Ups *
- - Plank Shoulder Taps *
- Complete in 10' : StrongFit
- 100 Sit-Ups
- 90 Mountain Climbers
- 80 Crunches
- 70 Grasshoppers
- 60 Bike Sit Ups
- 50 Russian Swing
- 40 Back Extensions
- 30 Tatun Sit Ups
- 20 Tuck Ups
- 10 Zombie Sit Ups
- Amrap - 10' : Midline + Upper
- 5/5 Single-Arm Banded Biceps Curls
- 4 Banded Pull Apart
- 5 Prayer Crunches
- 4/4 Russian Twist (Sin Peso)
- Descanso 20''
- 20'' ON/10'' OFF x 10' : Sport
- 5 Rondas:
- - SKB Ballistic Row
- - Sprawl To KB Squat Jump
- 5 Rondas:
- - KB Rotational Swing
- - Windshield Wipers over the KB
- Every Minute x 8' : Agility Drills
- 10'' Skipping In & Out (Velocidad)
- 1/1 Heidens (Distancia)
- 10'' Toe Taps (Velocidad)
- 3 Jumping Jack + Sprawls + Plank Jack
- Complete 7 Rounds in 8' : Finisher
- 15 Air Squat
- 10 Sit-Ups
- Amrap - 8' : Lower Body Accessory
- 12 Lying Leg Curls (con peso)
- 10/10 Single-Leg Squat to Box
- 10 Banded Good Morning
- Descanso 30''
- Every 2' x 8' : Flow + Mobility
- 3/3 Cossack to Rotating Lunges
- 10 Good Morning
- 3 Loaded Beast To Jumping Squat
- Amrap - 8' : Bodyweight
- 20'' Mountain Climbers
- 20'' Grasshoppers
- 20'' Beast Shoulder Taps
- Descanso 30''
- Every 2' X 8' : Pull Accessory
- 4/4 Quadruped KB Drag
- 1 SDB Hex Biceps 21
- 4/4 Asymmetric SKB Bent Over Row
- Complete 6 Rounds in 8' : Finisher
- 6/6 Jumping Lunges + Diagonal Bumper Rotation
- 7 Bumper Ground To Overhead
- 8/8 Bumper In-Out
- 30'' Machine
- Every Minute x 8' : Upper Pump
- A:
- 1 SDB Hex Biceps 21 (Liviano)
- 10'' Press Jack
- B:
- 30 Banded Pull Apart
- Complete 4 Rounds in 8' : Partner On Fire
- 20 Partner Sprawls
- 10/10 Partner MB Russian Twist
- Descanso lo necesario
- Complete in 8' : Cardio
- Completar 2 Rondas:
- 20'' Side Steps
- 20'' Alt. Tall Windmill Plank
- Descanso 30''/40''
- Luego Amrap:
- 30'' Machine
- 4/4 Reverse Lunge
- 5 Russian Swing
- Descanso 20''
- 40'' ON/20'' OFF x 8' : Bodyweight
- 2 Rondas:
- '1: Plank Get Up
- '2: Bastard Sprawls
- '3: Reverse Lunge
- '4: Heels To Butt Skipping