Lower Body
BIGGinners
Mobility
Full Body
Midline
Upper Body
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FBA
Strength

Every Minute x 6' : Banded

  • '1: 15/15 Banded Side Steps 
  • '2:  40'' Banded Hip Thrust Hold+ Abduction 
  • '3: 15 Banded Quadruped Abduction + Fire Hydrant 

Every Minute x 6'

  • 4 Air Ball (6/3)
  • 3 Sprawls 

Amrap - 6'

  • 10 Pike Push Ups 
  • 10 Crab Reach  (por brazo)
  • 10 Side Kick Through 

Complete in 6'

  • 30 MB Ground To Overhead (9/6)
  • 30 Air Ball (9/6)
  • 60 Sit Ups 

Amrap - 6'

  • 20'' Hollow Rocks 
  • 20'' Superman Hold 
  • 20''/20'' Side Plank 
  • Rest 10''

Every Minute x 6'

  • 3 Goblet Biceps Curls (16/6) +
  • 3 Goblet Shoulder Press (16/6) +
  • 3 SKB Overhead Triceps Extensions (16/6) +
  • 20'' Plank Seesaw 

Every 20'' x 6'

  • 3 Air Ball 
  • 3 MB Devil Press 

4 Rounds In 6' : Accessory

  • 10 DKB Alt. Z-Press (16/9)
  • 12 Alt. Gorilla Row (16/9)
  • 30'' Plank 

Amrap - 6'

  • 7/7 Landmine Bicep Curls 
  • 7/7 Landmine Triceps Extensions 
  • 7/7 Landmine Oblique Twist 

Amrap for Quality - 6' : Upper Body

  • 6 DDB Front Flys 
  • 6/6 Quadruped SDB Row 
  • 8 SDB Hex Biceps Curls 
  • 6 DDB Reverse Flys 

Every Minute x 12'

  • Round 1: 
  • 1' Max Barbell Hip Thrusts
  • 15 Box Ham Curl 
  • 15/15 Quadruped Diagonal Kickback 
  • Round 2: 12 Barbell Hip Thrusts 
  • Round 3: 10 Barbell Hip Thrusts 
  • Round 4: 8 Barbell Hip Thrusts 

Complete in 12'

  • 00:00-06:00 Every Minute:
  • 5 Tuck Ups 
  • 5 Air Squat 
  • 06:00-12:00 3 Rounds:
  • 10 Mountain Climbers 
  • 6 Crunches 
  • 6 Box Step Up 
  • Rest 30''

Amrap - 12'

  • 20 Scapular Push Up 
  • 10 Downward Dog 
  • '1 Wall Reach w/PVC 

Amrap - 12'

  • 15 Strict Knees to Chest 
  • 15 Burpees to Target 
  • 15 Goblet Box Step Up (12/6)
  • 15 Goblet Push Press (12/6)
  • 15 Goblet Box Step Up (12/6)
  • 15 Sprawls 
  • 15 Sit Ups 

Amrap - 12'

  • 10/10 Bird Dogs 
  • 10/10 Heel Touches 
  • 10/10 DKB Dead Bug 
  • 20'' Superman Hold 
  • Rest 20''

Every Minute x 12'

  • 0:00-6:00 Every Minute:
  • '1: 10-8-6 Floor Press 
  • '2: 10-8-6 Barbell High Pulls 
  • 6:00-12:00 Every Minute:
  • '1: 10-8-6 Barbell Shoulder Press 
  • '2: 10-8-6 Barbell Bent Over Row
  • *Aumento la carga cuando bajan las repeticiones 

Complete in 12'

  • 00:00-06:00 Every Minute:
  • 5 Sprawl Jumps 
  • 10 Tuck Ups 
  • 15 Air Squat 
  • 06:00-12:00 4 Rounds:
  • 11 Burpees 
  • 11V-Sit Ups 
  • 11Box Jumps 

Every 2' x 12': For Quality

  • 8-8-6-6-4-4
  • Barbell Back Squat 
  • 10/10 Banded Side Steps 
  • 10/10 Banded Monster Walk 

Every 90'' x 12'

  • A:  7  Hang Power Clean (50/35)
  • 7 Barbell Front Squat (50/35)
  • B:  7 Hang Squat Clean (50/35)
  • 7 Barbell Push Press (50/35)

Complete in 12' : Lower Body

  • 7-5-5-3-3-1 Barbell Back Squat (Aumento peso o mantengo 7-5 reps) 
  • 6/6 Staggered Stance Good Morning 
  • 5 Pulse Squats 
  • 5/5 Reverse Lunges + Kickback 
  • Descanso lo necesario

Complete In 12'

  • 3 Rounds: 
  • 10 DKB Box Step Up (9/6)
  • 10 DKB Deadlift (9/6)
  • 10 DKB Squat (9/6)
  • 3 Rounds:
  • 10 Box Jumps (M/B) 
  • 10 V-Sit Ups 
  • 10 Alt. Pulse Lunge + Jumping Lunge 

Every 2' x 12

  • A:
  • 10'' Toe Taps 
  • 5/5 Bike Sit Ups 
  • 5 MB Ground To Overhead (6/3)
  • B:
  • 10'' Skipping In & Out 
  • 5/5 Flutter Kicks 
  • 5 MB Lunges (6/3)

Amrap - 12'

  • 30'' Child Pose Clock (Cada lado) 
  • '1 Scorpion 
  • '1 Downward Dog to Upward Dog 

Every 2' x 12'

  • 5 Burpee Box Jump (M/B)
  • 10 Hang Power Clean (30/20)
  • 15 Alt. V-Sit Ups 

Amrap - 12'

  • 0:00-08:00 Amrap:
  • 14 Barbell Good Morning 
  • 60/60 Steps SKB Overhead Carry 
  • 15 Sit Ups 
  • 08-00-12:00 Amrap:
  • 7/7 SKB Single-Arm Swing 
  • 30/30 Steps SKB Farmer March 

For Time - 12'

  • 6 Rounds:
  • 500 Mts Legless Row 
  • 5 Strict Chin Ups 
  • 6 Rounds:
  • 500 Mts Supine Grip Legless Row 
  • 5 Strict Pull Ups 

Every 2' x 12

  • A: 20'' Toe Taps 
  • 15/15 Bike Sit Ups 
  • 10 MB Ground To Overhead 
  • 5/5 Plank Get Ups 
  • B: 20'' Skipping In & Out 
  • 15/15 Flutter Kicks 
  • 10 MB Lunges 
  • 5/5 Shoulder Taps 

Every Minute x 12' : Keep Going

  • '1: 8 Double-Push Up Burpees 
  • '2: 10 Cal Bike  
  • '3: 12 Box Jumps 

10 Rounds For Time - 12'

  • 5 Strict Chin Ups 
  • 10 Push Ups 
  • 5 Box Dips 
  • 10 Air Squat 

Complete in 12 : Upper Body

  • 7-5-5-3-3-1 Barbell Floor Press (Aumento peso si puedo, o mantengo 7-5 reps)
  • 7 Glute Bridge Hold SKB Pullover 
  • 6/6 SKB Ballistic Row 
  • 6/6 SKB Gunslinger 
  • Descanso lo necesario

HIIT - 6' : 40" ON/20" OFF

  • '1: Plank Jacks + Fire Hydrant 
  • '2: Tuck Up + Abduction 
  • '3: Back Extension + Abduction 

6-5-4 in 6'

  • Cal Row 
  • Air Squat 
  • 3/3 Shoulder Taps 
  • Rest 20''

Amrap - 6'

  • 10 Tail Wag 
  • 10 Cat Camel 
  • 10/10 Single-Leg Hamstring Floss 

Amrap - 6'

  • 8/6 Cal Bike 
  • 12 DKB Floor Press (21/12)

Every Minute x 6'

  • '1: 40 Crunches 
  • '2: 20/20 Bike Sit Up 
  • '3: 30/30 Flutter Kicks 

Every 30'' x 6'

  • - 12 Barbell Biceps Curl (20/15)
  • - 12 Barbell Skull Crushers (20/15)
  • - 12 Barbell Shoulder Press (20/15) 

15-10-5 in 6

  • Cal Row 
  • Jumping Squat 
  • Shoulder Taps 

Every 2' x 6'

  • 2 Sets:
  • 2/2 Side Kick Through 
  • 6/6 Quadruped Shoulder Taps 

For Time - 6'

  • 50 Thruster (20/15)
  • 25 Burpees 

10 to 1 in 6' : Lower Body

  • Pulse Lunges (Por pierna)
  • Jumping Squats 
  • Box Step Up 
  • Flutter Kicks x2
  • Heel Touches x2