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6 Rounds For Time - 11'

  • 3/3 SKB Devil Press (16/9)
  • 6 Box Jumps 
  • 6 V-Sit Ups 

Every 2' x 11' : For Quality

  • 12 Lateral Pulse Lunges 
  • 6/6 Goblet Lateral Box Step Up (9/6)
  • 6/6 SKB Single-Leg Deadlift 
  • 12 Banded Side Steps 

Complete in 11'

  • 7-6-5-4-3
  • KB Swing 
  • Air Squat 
  • Rest 30''
  • 3-4-5-6-7
  • Goblet Shoulder Press 
  • Goblet Biceps Curls 
  • Rest 30'' 

Amrap - 11'

  • 0:00-7:00 Amrap:
  • 10 Plank Seesaw 
  • 10 Goblet Biceps Curls 
  • 8/8 Side Jack Knives 
  • 10 SKB Overhead Triceps Extensions 
  • 7:00-11:00 Amrap:
  • 10 Push Ups 
  • 5 Strict Chin Ups 

Complete in 11'

  • 3 Rounds:
  • 30 Jumping Jacks 
  • 15 Air Squat 
  • 30 Bike Sit Ups 
  • 2 Rounds:
  • 20 Toe Taps 
  • 10 Push Ups 
  • 20 Lunges 
  • 1 Round:
  • 15 Touchdowns 
  • 5 Sprawls 
  • 15 V-Sit Ups 

40" ON/20" OFF x 11'

  • - Downward Dog 
  • - Tail Wag 
  • - Cat Camel 

Amrap - 11'

  • 10/10 Bird Dogs 
  • 4/4 Loaded Beast to Kick Through 
  • 30'' Superman Hold 

Every Minute x 11'

  • '1: 5 Burpees to Target 
  • 10 Hang Power Clean (40/25)
  • '2: 15 Air Squat 
  • 10 Bumper Overhead Lunges 
  • '3: 20 Touchdowns 

4 Rounds For Time - 11'

  • 10 Barbell Back Squat (50/35)
  • 5 Lateral Box Jumps (M/B)
  • 10 Barbell Back Rack Lunges (50/35)
  • 5 Box Jumps (M/B)

Complete in 11' : Upper Body

  • 6-5-4-3-2 Barbell Supine Grip Bent Over Row  (Aumento peso o mantengo 6 reps)
  • 6/6 SKB Single-Arm Bent Over Row 
  • 6 Goblet Biceps Curls 
  • 6 SKB Overhead Triceps Extensions 
  • Al final de cada vuelta: 20'' Tall Plank 
  • Descanso lo necesario

4 Rounds for Quality In 8'

  • 6 Barbell Front Squat (50/30)
  • 10/10 Bulgarian Squat Jump 
  • 10/10 Lateral Box Step Up
  • Rest 40''

Tabata - 8' : 20" ON/10" OFF

  • - Banded Jumping Jacks 
  • - Banded Squat Jump In & Out 
  • - Banded Lateral Skipping 
  • - Banded Tuck Ups + Scissor Kick 

Amrap - 8'

  • Buy In: 3 Rounds
  • 10'' Jumping Jacks 
  • 4/4 Heel Touches 
  • Rest 20''
  • Luego, Amrap:
  • 6 Crunches 
  • 5 MB Ground To Overhead (6/3)
  • Rest 30''

Every Minute x 8'

  • A: 8-12-12-16 Push Ups 
  • 10 Ring Biceps Curls 
  • B: 4-5-6-7 Strict Pull Ups 
  • 10 Box Dips 

2 Rounds in 8'

  • 500 Mts Row
  • 50 Air Squat 
  • 25 Sit Ups  

40" ON/20" OFF x 8'

  • - Cat Camel 
  • - Yoga Push Up 
  • - Scorpion 
  • - Scapular Push Up 

Every Minute x 8'

  • '1: 20''  Plank Get Up +
  • 20'' Plank Seesaw 
  • '2: 30'' Side Kick Through 

Complete in 8'

  • 12-9-6
  • KB Deadlift (21/12)
  • Heel Touches (por lado)
  • 12-9-6
  • Russian Swing (21/12)
  • Sit Ups 
  • 12-9-6
  • Goblet Squat (21/12)
  • Mountain Climbers (por lado)

5 Rounds For Time - 8'

  • 6 SKB Push Jerk (21/12) (Izq)
  • 3 Strict Chin Ups 
  • 6 SKB Push Jerk (21/12) (Der) 
  • 3 Toes To Bar 
  • 6 Burpees 

Amrap - 8' : Upper Body

  • 10 DKB Z-Press 
  • 6/6 Lateral Flys 
  • 20'' Crucifix Hold 

Every Minute x 11' : KB Flow

  • 5 DKB Deadlift (16/9) +
  • 5 DKB Gunslinger +
  • 4 DKB Push Press +
  • 2 Double-Push Up Burpees 

Complete 4 Rounds In 11'

  • 8/8 Bulgarian Squat Jump 
  • 10 Side Kick Through 
  • 8/8 Lunges + Runner Hops 
  • 10 Beast to Jumping Squat 

5 Rounds in 11'

  • 6 MB Thrusters 
  • 8 Crunches 
  • 6/6 Toe Taps 
  • Rest 30''

For Time - 11'

  • 10/10 SKB Devil Press  (16/9)
  • 25 Sit Ups 
  • 30 Burpees 
  • 25 Hollow Rocks 
  • 30 Push Ups 
  • 25 Alt. Tuck Ups 
  • 30 DKB Alt High Pulls (16/9)
  • 25 SKB Snatch (16/9)

All In - 11'

  • 15 Burpees 
  • 30 Box Jumps 
  • 60 Bike Sit Ups  
  • 15 Burpees 
  • 30 Tuck Jumps 
  • 60 Toe Taps
  • 15 Burpees 
  • 30 Box Jump Over 
  • 60 Air Squat 

40" ON/20" OFF x 11'

  • - Piriformis Stretch 
  • - Samson Stretch 
  • - Child Pose Clock (Cada lado) 

4 Rounds in 11'

  • 40'' DKB Farmer March 
  • 12 Reverse Crunches 
  • 5/5 Turkish Sit Ups 
  • 30'' Flutter Kicks 

Complete in 11'

  • 13-12-11-10-9-8-7-6-5-4-3-2-1
  • Hand Release Push Ups 
  • Russian Swing (21/12)
  • Sit Ups 

5 Rounds For Time - 11'

  • 10 Barbell Push Press (40/30)
  • 5 Hang Power Clean (40/30)
  • 5 Handstand Push Ups 
  • 5 Sumo Deadlifts (40/30)

Complete in 11' : Lower Body

  • 6-5-4-3-2 Barbell Sumo Deadlift (Aumento peso o mantengo 6 reps)
  • 5/5 Box Ham Curl 
  • 5/5 Deficit Reverse Lunges 
  • 6/6 Lateral Hip Raises 

20-15-10 For Time - 4'

  • - Air Squat 
  • - Sprawl + Tuck Jump 

Every Minute x 4'

  • 20'' Banded Plank Jack 
  • 20'' Banded Tuck Ups + Abduction 
  • 20'' Banded Superman Round Abductions 

2 Rounds in 4'

  • 4 Cal Row 
  • 6 Air Squat 
  • Rest 30''

Every Minute x 4'

  • 8 Lateral Flys 
  • 8 DKB Biceps Curl 
  • 8 SKB Overhead Triceps Extensions 

Complete in 4'

  • 30 Cal Row 
  • 60 Air Squat 

Every Minute x 4'

  • - Scapular Push Up 
  • - Hip Swivel 
  • - Frog Stretch 
  • - Wall Facing Overhead Squat 

Every 30'' x 4'

  • - Sit Ups 
  • - Hollow Hold 
  • - Alt. Back Extensions 
  • - Heel Touches 

Amrap - 4'

  • 10 MB Overhead Sit-Ups (9/6)
  • 5/5 MB Russian Twist 
  • 10 Banded Side Steps 

For Time - 4' : Max Reps

  • 20 DKB Devil Press (16/9)
  • 20 Goblet Squat (16/9)

5-5-4-4-3-3-2-2-1 in 4' : Lower Body

  • - KB Hip Thrusts 
  • - KB Deadlift 
  • - Goblet Box Step Up