Amrap - 5' : Lower Body Accessory
- 6 Romanian Deadlifts
- 6/6 Goblet Cossacks
- 4/4 Quadruped Straight Kickback * Opcional: usar DKB o DDB
Every Minute x 5' : HIIT + Bodyweight
- 3 Burpees
- 12 Touchdowns
Every Minute x 5' : Middle Stone and Power
- 20'' DKB Front Rack Hold (Pesado)
- 20'' DKB Front Rack March
Complete 2/3 Rounds in 5' : Midline On Fire
- 30 Sit Ups
- 30 Reverse Crunches
- 30 Shoulder Taps
Every Minute x 5' : Unilateral
- 6/6 Landmine Single-Leg Deadlift
- 10''/10'' Landmine Split Lunges
Amrap - 5' : Fighter's Midline
- 30''/30'' Side Plank
- 6/6 Landmine Oblique Twist + Punch (Punch explosivo)
- 12 Overhead Bumper Sit Ups
- Descanso 40''
40'' ON/20'' OFF x 5' : KB
- '1: KB Rotational Swing
- '2: Goblet Lunges
- '3: KB Russian Twist
- '4: Goblet Thrusters
- '5: Skipping In & Out
Amrap - 5' : Upper Body Accessory
- 4/4 Side-Lying Shoulder Mobilization
- 5 Hand Release Push Ups
- 8/8 Tall Plank Step In and Out
- 5/5 Alt. DDB Kneeling Shoulder Press
- Descanso 20''
Amrap - 5' : Primary Movements
- 5 KB Deadlift
- 3/3 Lunges
- 4 DKB Floor Press
- 10'' Tall Plank
- Descanso 20''
40'' ON/20'' OFF x 5' : Traditional HIIT
- '1: MB Toe Taps
- '2: Machine
- '3: Air Ball
- '4: Machine
- '5: MB Skater Hops
Amrap - 5' : Intro
- 8 DDB Curl & Press
- 8/8 Shoulder Taps
- 20'' Grasshoppers
- Descanso 20''
Amrap - 5' : KB
- 2/2 KB Figure 8
- 2/2 KB Kneeling Halo
- 4/4 SKB Half-Kneeling Shoulder Press
- 4/4 SKB Front Squat
- Descanso 30''
Complete in 12' : Upper Body
- 00:00-10:00: 20'' ON/10'' OFF:
- '1: Strict Pull Ups
- '2: Barbell Posto 9
- '3: Barbell Z-Press
- '4: Reverse Flys
- '5: Descanso o elijo una opción:
- - Ring Row
- - Alt. DDB Biceps Curls
- Últimos Dos Minutos:
- '1: Max Box Dips
- '2: Max Barbell Skull Crushers
Complete in 12' : Barbell
- Buy-In:
- 50 Floor Press
- 50 Kneeling Push Ups
- 50 Box Dips
- *Repartir las repeticiones a gusto
- Amrap el tiempo restante:
- 3 Barbell Deadlift
- 6 Hang Power Clean
- 1 Hang Squat Clean
- Descanso 20''/30'' entre ronda
Complete in 12' : Bodyweight
- 00:00-04:00 Every 2':
- 6/6 Banded Air Squats + Lateral Kick
- 8 Banded Jumping Squats
- 20'' Banded Plank Jack
- 04:00-08:00 Every 2':
- 6/6 Banded Lunges
- 20'' Side Steps
- 6 Box Jumps
- 08:00-12:00 Every 2':
- 4/4 Side Kick Through
- 6/6 Loaded Best To Front Steps
- 20'' Quadruped Shoulder Taps
Complete 5 Rounds in 12' : Auxiliary
- 30'' DKB Overhead March
- 4/4 Good Morning + Goblet Reverse Lunge
- 6 Reverse Hypers
- 6/6 Pallof Rotation
- Descanso 40''
40'' ON/20'' OFF x 12' : HIIT
- '1: Banded Platform Front Skipping
- '2: 20''/20'' Platform Up kicks
- '3: Sprawl To Platform
- '4: 20''/20'' Platform Squat Knee Up
Complete 2-4-6-8-10-12 in 12' : Bodyweigth
- - Guard Squat U-Dodges +
- Hook
- - Diamond Push Ups
- - Box Jumps
40'' ON/20'' OFF x 12' : Intro
- '1: Banded Reverse Steps
- '2: Banded Lunges
- '3: Banded Skipping
- '4: Touchdowns
Complete in 12' : Lower Body
- Si bajo repeticiones aumento peso, sino mantengo 6 reps
- Complete 1 Set:
- 6 Barbell Hip Thrusts
- Descanso lo necesario
- Complete 3 Sets:
- 5 Barbell Hip Thrusts
- Descanso lo necesario
- Complete 1 Set:
- 4 Barbell Hip Thrusts
- Descanso lo necesario
- Si me sobra tiempo, Amrap:
- 6/6 Goblet Lateral Box Step Up
- 8/8 Banded Monster Reverse Walk
- Descanso 30''
Amrap - 12' : Lower + Upper
- 4 Squats In & Out
- 5 Banded Hammer Biceps Curls
- 4 Seated Banded Abduction
- 5 Banded Triceps Push Down
- 4/4 Banded Diagonal Steps
- Descanso 30''
40'' ON/20'' OFF x 12' : Extreme HIIT
- '1: Thruster
- '2: Lateral Hops Over the Bar
- '3: Barbell Sumo Deadlift
- '4: Sit Ups
40'' ON/20'' OFF x 12' : HIIT
- '1: KB Ballistic Row
- '2: Legless Bike
- '3: Russian Swing
- '4: DKB Push Press
Complete in 12' : Complex
- 00:00-09:00 Every 90'':
- 3 Hang Power Snatch
- 2 Squat Snatch
- 3 Barbell Back Squat
- 09:00-12:00 Complete:
- 20 Barbell Overhead Squat
- 20 Barbell Overhead Lunges
Complete in 12' : Lower Body
- Complete 3 Sets:
- 5/5 DKB Farmer Lunges
- 5/5 Goblet Lateral Box Step Up
- Descanso lo necesario entre set
- Complete 3 Sets:
- 4/4 Good Morning + Goblet Reverse Lunge
- 8/8 Fire Hydrant + Oblique Crunch
- Descanso lo necesario entre set
- Amrap el tiempo restante:
- 4/4 Banded Diagonal Steps
- 4 Banded Air Squats
- 4/4 Banded Heidens
- Descanso lo necesario entre set
Amrap - 12' : Intro
- 8/8 Landmine Half Kneeling Shoulder Press
- 8/8 Landmine Oblique Twist
- 4 Walkout + Push Ups
- 20/20 Scissor Kicks
- Opcional: descanso lo necesario entre ronda
Every 2' x 12' : Unilateral Legs Power
- 4/4 Bulgarian Squat (Pesado)
- 10''/10'' Banded Quadruped Kickback
- 10''/10'' Banded Quadruped Straight Kickback
- Opcional: 4/4 Banded Clamshell
Complete in 12' : StrongFit
- Complete 3 to 10:
- - Russian Swing (Pesado)
- - Lemon Squeeze
- - Shoulder Taps (Por lado)
- Complete 10 to 3:
- - Crunches
- - Bike Sit Up (Por lado)
- - KB Hip Thrusts (Pesado)
Amrap for Quality in 12'
- Complete 2 Rounds:
- 12 Barbell Sumo Deadlift
- 8/8 Narrow Squat + Lateral Lunges
- 15'' Banded Air Squats + Lateral Kick
- Complete 2 Rounds:
- 15/15 Single-Leg Banded Knee Abduction
- 10 Banded Superman Round Abductions
- 10/10 Banded Clamshell
- *Descanso cuando sea necesario
Complete 4 Rounds in 12' : Intro
- 10/10 Banded Guard Diagonal Steps
- 8 DKB Squat
- 8/8 DKB Floor Press
- 10/10 Banded Punches
- Descanso 40''
35'' ON/25'' OFF x 12' : Sport
- '1: Sprawl
- '2: Hang Power Clean
- '3: Box Jumps
- '4: Barbell Push Jerk
Complete in 12' : Upper Body
- Si bajo repeticiones aumento peso, sino mantengo 6 reps
- Complete 1 Set:
- 6 Barbell Shoulder Press
- Descanso lo necesario
- Complete 3 Sets:
- 5 Barbell Shoulder Press
- Descanso lo necesario
- Complete 1 Set:
- 4 Barbell Shoulder Press
- Descanso lo necesario
- Si me sobra tiempo, Amrap:
- 6 DKB Row
- 8 SKB High Pull
- Descanso 30''
Complete in 12' : Cardio
- 00:00-04:00 Every Minute:
- '1: 20'' Bumper In-Out
- '2: 20'' Good Morning
- 04:00-12:00 Amrap:
- 20'' Machine
- 4/4 Walking Samson Stretch
- 20'' Machine
- 5 Bumper Flys
- Descanso 20''
40'' ON/20'' OFF x 12' : Upper
- '1: Machine
- '2: DDB Skier Swings
- '3: Machine
- '4: SDB Devil Press (DDB)
Complete in 12' : Bodyweight
- 00:00-06:00 Every 30'':
- 4 Push Ups
- 5 Tuck Ups
- 6 Toe Touches
- 06:00-12:00 Every 30'':
- 5 Ring Row
- 6 Sprawlees
- 7 Plank Jack
Complete 10 to 1 in 12' : OG
- - Barbell Deadlift
- - Hang Power Clean
- - Burpees
Amrap - 5' : Pull Accessory
- 5 Strict Pull Ups
- 5/5 Single-Arm Ring Row
- 10-12 Lateral Flys
- Opcional: Descanso 30'' entre ronda
Complete 3 Rounds in 5' : Finisher
- 8 Burpee Box Jump
- 10 Hang Power Clean
- 12 Sit Ups
Every Minute x 5' : Agility Drills
- 20'' Platform Lateral Skipping
- 20'' Platform Crossed Touchdowns
Every Minute x 5' : Bodyweight
- '1: 40'' Mountain Climbers
- '2: 10/10 Jack Knives
- '3: 40'' Plank Jack
- '4: 12/12 Alt. V-Sit Ups
- '5: 40'' Plank Hold
Every Minute x 5' : Glute Burn
- 10'' Banded Hip Thrust Hold + Abduction
- 10'' Hip Thrust Hold
- 10'' Barbell Hip Thrusts
- *Si puedo, hacer todos los ejercicios con barra.
Every Minute x 5' : Cardio
- 8/8 Jab +
- Straight +
- Cross
- 20'' Platform Lateral Skipping
40'' ON/20'' OFF x 5' : Bodyweight
- '1: Beast Shoulder Taps
- '2: Squat to Kneel Down
- '3: Alt. Tuck Ups
- '4: Side Kick Through
- '5: Lateral Box Jumps
Amrap - 5' : Lower Body Accessory
- 4 Tempo Barbell Deadlift (Down)
- 8 Wall Squat Hold With MB Aduction *
- 12/12 Banded Monster Reverse Walk
- Descanso 20''
- *Sostengo 2'' apretando la MB
Amrap - 5' : Midline + Upper
- 5 SDB Hex Biceps Curls
- 3/3 DDB Alt. Z-Press
- 4 Back Extensions
- 4 Plank Get Up
- Descanso 20''
Complete in 5' : Finisher
- Buy-In:
- 40'' Machine
- Complete 3 Rounds:
- 30'' Bumper In-Out
- 5 Bumper Ground To Overhead
- 4/4 Good Morning + Bumper Reverse Lunge
- 3 Sprawl to Bumper
Amrap - 5' : Upper Pump
- 10 SDB Hex Biceps Curls
- 30 Banded Hammer Biceps Curls
- 10 SKB Overhead Triceps Extensions
- 30 Banded Triceps Push Down
- Descanso 20''
Complete in 5' : Finisher
- 75 Air Squat
- 9/9 SKB Devil Press