JUNE TUESDAY 23

.1. BENCH PRESS CLOSE GRIP

2×8 @RPE6

1×6 @RPE7

4×4 @RPE8

C.1. GYMNASTICS. RMU FOCUS

5/4/3/2/1

RING SWINGS

2/2/2/2/2

HIP TO RINGS

1/2/3/4/5

RING MU

GO EVERY 1’30”

DONE AS… 5/2/1…4/2/2…3/2/3

D.1. GYMNASTICS. TEQUILA

27 T2B

27 HSPU

27 LATERAL BURPEE OVER THE BAR

1MIN REST

21 T2B

21 HSPU

21 LATERAL BURPEE OVER THE BAR1MIN REST

15 T2B

15 HSPU

15 LATERAL BURPEE OVER THE BAR

E.1. ASSAULT WORK

60 CAL ASSAULT

50 DOUBLE UNDERS

10 BURPEES

2MIN REST
40 CAL ASSAULT

50 DOUBLE UNDERS

10 BURPEES

2MIN REST

20 CAL ASSAULT

50 DOUBLE UNDERS

10 BURPEES

F.1. PUMP

3 ROUNDS

20 GHD HIP EXTENSIONS

20 BANDED FACE PULLS

20 BANDED EXTERNAL ROTATION

JUNE WEDNESDAY 24

A.1. WARM UP

GOOD FRONT AND DEEP SQUAT MOBILITY FOR THOSE CLEAN!!!

B.1. CLEAN. COMPLEX. HEAVY BUILDING.

5MIN EMOM

3 HANG POWER CLEAN

5MIN EMOM

1 HANG POWER CLEAN

1 BELLOW KNEE SQUAT CLEAN

1 SQUAT CLEAN

5MIN EMOM

3 HANG SQUAT CLEAN

END UP WITH A HEAVY TRIPPLE. AIM IS TO BUILD THE LIFT AS YOU ADVANCE IN THE 3 EMOM`S.

C.1. DEAD STOP DEADLIFT

USE STRAPS

FIND HEAVY 4 REP (32X1 TEMPO)

GOOD TECHNIQUE OVER MORE WEIGHT!! LOOK FOR A STRONG HIP EXTENSION.
 C.2. DEADLIFT. POWER.

6MIN EMOM

1 DL @HEAVY 4REP

3 LONG JUMP

FOR THE LONG JUMP, START WITH FEET TOGETHER, THEN JUMP 3 CONSECUTIVE TIMES. TRY TO GO AS FAR AS YOU
CAN. DO NOT REST BETWEEN DL AND JUMPS.

D.1. WOD. VALHALLA

500M ROW

30 PULL UPS

30 THRUSTERS @42KG/30KG

500M ROW

20 C2B

20 THRUSTERS @62KG/40KG

500M ROW

10 BAR MU

10 THRUSTERS @82KG/57KG

SCALE WEIGHT AND MOVES IF NEEDED. KIPPING OR BANDED IS FINE (FOR THE MU GO BANDED IF YOU CAN, SO YOU
CAN GET THE FEELING OF BEING UP THERE.

E.1. ASSAULT SPRINTS

EVERY 2MIN

20/14 CAL ASSAULT BIKE

IT HAS TO BE A SPRINT. IF YOU CAN´T SPRINT FOR THE PRESCRIBED NUMBER OF CALORIES, SPRINT LESS TIME. THE
AIM IS TO MOVE LIKE CRAZY, NOT TO DIE AND MOVE LIKE DYING.
 JUNE THURSDAY 25

A.1. NOTES

IF YOU ARE NOT A GREAT SWIMMER DON`T WORRY, THIS PROGRAM IS FOR CROSSFITTERS WHO WANT TO BECOME
COMPETITIVE IN THE POOL.

WHAT I AIM THE MOST IN THE SWIMMING PROGRAM IS TO GET THE ATHLETE USED TO THE BREATHING.

THAT IS THE HARDEST PART FOR A NON SWIMMER TO ADAPT AND THE BIGGER PERFORMANCE LIMITING FACTOR.

B.1. WARM UP -2 ROUNDS- 400M

50 FREE

50 UNDERWATER*

50 BACK

50 KICK

*BREATH WHEN YOU NEED, BUT WHEN YOU MOVE, TRY TO MOVE UNDERWATER

C.1. TECHNIQUE & BREATH -2 ROUNDS- /400M/

100 FREE C/3

30” REST

25 FREE RIGHT ARM

25 FREE LEFT ARM

25 FREE MIN STROKES

25 1 STROKE EVERY 6 KICKS (LATERAL SWIM UNTIL YOU KICK 6 TIMES)

D.1. LONG SWIM & BREATH – 2 ROUNDS- /400M/*

200M SWIM (25 FREE @70% / 75 FREE C3 / 25 FREE @80% / 75 FREE C3)

F.1. 10MIN JUMP OFF THE BLOCKS PRACTICE.

JUST 10MIN WORK ON JUMP AND GO AS FAR ASS POSSIBLE WITH NO SWIMMING. LEARN HOW TO SLIDE IN THE WATER

TOTAL 1200M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU
 JUNE FRIDAY 26

A.1. WARM UP

MAKE SURE YOU DO A LOT OF EMPTY BARBELL MOVEMENTS BEFORE YOU JUMP INTO THE BARBELL CICLING! ALSO GET
YOUR BODY READY WITH SOME GOOD MOBILITY, FOCUS ON YOUR UPPER BODY (SHOULDERS AND T-SPINE)

B.1. SNATCH BARBELL CICLING

BUILDING. RUNNING CLOCK

5MIN EMOM

7 HANG MUSCLE SNATCH

5MIN EMOM

6 HANG POWER SNATCH

5MIN EMOM

5 SQUAT SNATCH

AIM TO MOVE THE BARBELL FAST AND EFFICIENT. TRY TO MAKE THE WEIGHT AS HEAVY AS YOU CAN WHILE BEING
ABLE TO GO T&G AND DON´T DROP THE BAR.

C.1. ROW & PUSH

RUNNING CLOCK

FROM 00:00 TO 05:00

CASH IN…

40/ 30 CAL ROW

THEN…

FIND HEAVY 3 PUSH PRESS

FROM 05:00 TO 10:00

CASH IN…

40/ 30 CAL ROW

THEN…

FIND HEAVY 3 OH SQUAT

FROM 10:00 TO 15:00

CASH IN…

40/30 CAL ROW

THEN…

FIND HEAVY C&J DOUBLE

 PUSH PRESS AND OH ARE DONE FORM THE FLOOR.

C&J DOUBLE MUST BE T&G.

SCORE IS SLOWEST TIME TO CLEAR THE CALORIES PRESCRIBED.

IF YOU CAN´T MAKE THE CALS IN LESS THAN 3’, SCALE CALORIES. THE AIM IS TO GO HARD IN THE ROW AND THEN BE
ABLE TO MOVE SOME WEIGHT.

D.1. WOD. DARK

10 ROUNDS FOR TIME

4 HANG POWER CLEAN @72KG/50KG

4 FRONT SQUAT 72KG/50KG

4 BAR FACING BURPEES

TCAP 13MIN. TRY TO GET INTO A PACE AND HOLD IT FOR THE 10 ROUNDS. SCALE WEIGHT IF NEEDED.

E.1. PUMP

3 ROUNDS

10 SEATED BARBELL SHOULDER PRESS

10 PRONE BARBELL CURL+ PRESS

30 BANDED TRICEPS EXTENSION

2MIN REST

SEATED SHOULDER PRESS DONE IN THE FLOOR. BOTH BARBELL MOVES DONE WITH AN EMPTY BAR. TECHNIQUE OVER
WEIGHT.
 JUNE SATURDAY 27

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP. STRENGHT

BUILD TO A HEAVY

5 REP MAX

GO HEAVY, FIGHT.

C.1. PULL UP CONDITIONING.

FOR TIME

10/8/6/4/2

WEIGHTED CHIN UPS @30% OF 5 REP MAX

5/5/5/5/5

RING ROWS

3MIN REST

5 ROUNDS FOR TIME*

8 PULL UPS

6 T2B

2 D-BALL CLEAN @60KG/40KG

*TCAP 7MIN

IF YOU CAN´T GO T&G FOR THE SLAM BALLS, DROP WEIGHT. AIM IS TO MOVE FAST. TRY TO GO UNBROKEN IN THE BAR
EVERY ROUND… HOW IS YOUR GRIP?

MUST GET THE BALL TO THE SHOULDER TO MAKE A LIFT IN THE D-BALL.

D.1. TEAM4PAIN. CRONOS

1 ATHLETE WORKS, 1 REST

70M OH WALKING LUNGE @45KG/32KG

70M HSW

140M BEAR HUG @60KG/40KG

70M HSW

70M OH WALING LUNGE @45KG/32KG

MINIMUM WORK TO CHANGE ATHLETE IS 7M IN ANY MOVE.

 E.1. TEAM4PAIN. MEDUSA

IN PAIRS. I GO YOU GO.

16 MIN AMRAP

10/7 CAL ASSAULT

3 DEVIL PRESS @22’5KG/15KG

2 SNATCH

SCORE IS MAX TOTAL WEIGHT MOVED.

YOU CHOOSE HOW MUCH WEIGHT YOU PUT IN THE BAR.

YOU CAN GO UP IN WEIGHT, NOT DOWN.

2 ATTEPMTS PER ROUND. IF YOU FAIL 1, JUST CAN HAVE 1 SNATCH TO ADD UP TO THE TOTAL. IF YOU FAIL BOTH YOU
ADD 0.

JUNE MONDAY 29

NOTES

WE GO FOR A DELOAD WEEK. TAKE IT AS A “TAKE CARE OF YOUR BODY WEEK” TRY TO STRET MORE THAN YOU
USUALLY DO, TAKE MORE TIME TO WARM UP AND GET A GOD MOBILITY TIME BEFORE AND AFTER EVERY SESION, EAT
AND SLEEP WELL. DO ALL THIS SO YOU CAN START THE NEW CICLE NEXT WEEK FEELING STRONG AND HUNGRY.

A.1. WARM UP

TODAYS WORKOU IS AN OFICIAL COMPETITION WORKOUT. IF YOU WANT TO TRY TO QUALIFY, DO IT FIRST.

TO A PROPER WARM UP, MAKE A MINI ROUND OF THE WOD AT AN EASY PACE TO FEEL HOW IT FEELS. THEN PUSH IN
YOUR STRONG MOVEMENTS AND BE SMART IN YOUR NOT TOO GOOD ONES.

B.1. SNATCH. % WORK

5×3 HANG POWER SNATCH @60%

6×1+1 BELLOW KNEE POWER SNATCH + SNATCH BALANCE @60%

6×1 SQUAT SNATCH

DO NOT MISS A LIFT. RESPECT THE %. REST ENOUGH AND FEEL YOU HAVE A 100% CONTROLL OF THE LIFT.

B.2. SNATCH PULL

4 ROUNDS OF

COMPLEX

1+1+1+1 HIGH HANG+ HANG PULL+ BELLOW KNEE+ FLOOR @70%

2 BOX JUMPS

LOAD A BIT MORE THE WEIGHT. I WANT THE LIFT TO FEEL HEAVY BUT YOU HAVE TO BE ABLE TO CONTROLL THE
TECHNIQUE AND DO IT AS PERFECT AS YOU CAN.

BOX JUMPS GO BUILDING, END UP WITH A VERY HIGH JUMP.

 C.1. FRONT SQUAT

4 ROUNDS OF

8” FRONT RACK HOLD @110%

3 SINGLES @75% WITH 15” REST BETWEEN SINGLES

2MIN REST

AIM TO LOAD A HEAVY FRONT RACK HOLD WITH A PERFECT POSITION. THEN GO MOVE SOME FRONT SQUATS FAST
AND WITH PERFECT TECHNIQUE. SINGLES MUST FEEL EASY, IF NOT, DROP WEIGHT.

D.1. WOD. TARONJA GAMES (WOD1)

10MIN AMRAP

40 CAL ROW

30 ALTERNATE DB SNATCH

20 BURPEE OVER THE ROW

10 BAR MU*

WEIGHT 22’5KG/15KG

DO THE WORKOUT BEFORE THE SESION IF YOU WHANT TO GIVE IT A SHOT AND TRY TO QUALIFY THE DEAD LINE IS
TODAY (MONDAY 29). GOOD LUCK!!

INFO IN THE LINK https://www.taronjagamesx.com/wp-content/uploads/2020/06/TG20-W1-RX.pdf

JUNE TUESDAY 30

WE START WITH RING MU. SO GET YOUR SHOULDERS READY TO ROLL AND DO LOTS OF SWINGS AND MOVEMENTS IN
THE BAR!

B.1. GYMNASTICS. RMU FOCUS

5/4/3/2/1

RING SWINGS

2/2/2/2/2

HIP TO RINGS

1/2/3/4/5

RING MU

GO EVERY 1’15”

DONE AS… 5/2/1…4/2/2…3/2/3

IF LAST WEEK WAS TOO HARD TO FINISH THE SET OR YOU FAILED REPS, STIL TO LAST WEEK TIME OF 1 SET EVERY
1’30”
 C.1 PUSH WORK

4 ROUNDS

8 BENCH PRESS @RPE7

MAX PUSH UPS IN 10”

2MIN REST

THEN…

BUILD TO A HEAVY

3 REPS MAX WITH 3” ISO AT CHEST

AIM TO MOVE AS FAST YOU CAN IN THE 10” OF PUSH UPS. MAKE THEM PERFECT!!

THEN BUILD TO A HEAVY TRIPLE! REST THE BAR IN YOUR CHEST FOR THE 3” OF ISO.

D.1. LONG GYMNASTICS

30 MIN EMOM

MIN1: 20/14 CAL ASSAULT BIKE

MIN2: 20 T2B

MIN3: 20 HSPU

MIN4: MAX DU

MIN5: REST

SCALE REPS AS NEEDED. AIM TO GO UNBROKEN ALL THE TIME, IF NOT, DO NOT BREAK MORE THAN TWICE.

E.1. PUMP

2 OR 3 ROUNDS

2MIN OF GYMNASTICS SWIMMING*

25 SEATED BANDED FACE PULLS

20 BARBELL CURL & PRESS

15 NARROW OH SQUAT

TRY TO GO UNBROKEN THE WHOLE SET. USE AN EMPTY BAR AND ALLWAYS, TECHNIQUE OVER TENSION OR WEIGHT!

*https://www.youtube.com/watch?v=6Bt_CL1rkiQ

20” HOLD

20 UP-DOWN

20 BRAZA

20 CROL
 JULY WEDNESDAY 01

A.1. WARM UP

WE CLEANING TODAY! FRONT RACK AND SHOULDERS SHOULD BE ON POINT. BEFORE YOU JUMP INTO A LOADED BAR,
MOVE AN EMPTY BAR AND GET A GOOD RHYTHM WITH IT.

B.1. CLEAN. % WORK

4×2+2 HANG MUSCLE CLEAN+ HIGH HANG POWER CLEAN @60%

6×2+1 HANG DEEP POWER CLEAN + SPLIT JERK* @60%

5×1 SQUAT CLEAN & SPLIT JERK @60%

*3” ISO IN THE CATCH OF THE DEEP POWER AND THE SPLIT JERK.

DO NOT MISS A LIFT. RESPECT THE %. REST ENOUGH AND FEEL YOU HAVE A 100% CONTROLL OF THE LIFT.

C.1. DEAD STOP DEADLIFT

USE STRAPS

FIND HEAVY 3 REP (32X1 TEMPO)

GOOD TECHNIQUE OVER MORE WEIGHT!! LOOK FOR A STRONG HIP EXTENSION.

D.1. WOD. VENDETTA

6 ROUNDS FOR TIME

6 BURPEE BOX JUMP OVER*

9 SDLHP @60KG/40KG

12 C2B

200M RUN

1MIN REST

*NO TOUCH JUMP

WEIGHT @60KG/40KG

START WITH A HARD PACE AND… LETS SEE FOR HOW LONG CAN GO HOLD IT!!??

JULY THURSDAY 02

A.1. WARM UP /300M/

25 FREE

25 BACK

50 FREE

50 BACK
 20” REST

25 FREE KICK

25 BACK KICK

50 FREE KICK

50 BACK KICK

B.1. TECHNIQUE & BREATH /500M/

2x (25 LATERAL FREE KICK + 25 UNDERWATER KICK)

30” REST

2x (25 FREE RIGH ARM + 25 FREE C3+ 25 FREE LEFT ARM + 25 FREE C/3)

45” REST

2x (25 FREE HEAD UP+ 50 FREE C3-5+ 25 FREE HEAD UP)

IF IT HELPS, USE A KICK BOARD FOR THE LATERAL KICK. IN THE FIRST SET, CHANGE SIDES EVERY 8 KICKS.

B.1. BREATHING & FATIGUE /300M/

3 TIMES ROUNDS OF…

25 FREE FAST @80%

10” REST

50 FREE C3

30” REST

25 FREE FAST @80%

2MIN REST

C.1. MINI SPRINTS -5 TIMES /75M/

DIVE OFF THE BLOCKS

15M ALL OUT FREE

TOTAL 1175M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
 • TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

JULY FRIDAY 03

A.1. WARM UP

WE START WITH HAND STAND, ACTIVATE YOUR SHOULDERS AND CORE. FOCUS ON SHOULDER AND WRIST MOBILITY.

B.1. HANDSTAND WALK. PRACTICE

SPEND AROUND 15MIN PLAYING WITH YOUR HAND STAND SKILLS.

Lv.1. WITH THE WALL, AIM TO GET A PERFECT POSITION FACING THE WALL.

Lv2. WITH THE WALL BE ABLE TO WALK FROM SIDE TO SIDE FACING THE WALL, WHILE HAVING A PERFECT POSITION.

Lv3. TRY TO GET A FREE HAND STAND 1 METER AWAY FROM THE WALL AND WALK UNTIL YOU TOUCH THE WALL WITH
YOUR FEET.

Lv4. IN THE WALL, MAKE TURNS SIDE TO SIDE (FACING THE WALL, AND PUTTING YOUR BACK IN THE WALL.

Lv5. TRY TO WALK DISTANCE WHILE HAVING A GOOD POSTURE (ASK FOR HELP)

Lv6. MAKE A SQUARE IN THE GROUD AND HANDSTAND IN THAT SQUARE TO INTRODUCE TURNS.

Lv7. PUT DIFFERENT HEIGHTS, TURNS…

NO NEED TO DO ALL, JUST SOME IDEAS IF YOU WANT TO TRY.

C.1. SPRINTS

5 ROUNDS OF…

15 WALL BALL @9KG/6KG

6X10M SHUTTLE SPRINT

10 GTOH @35KG/25KG

2MIN REST

YOU WILL GET TIRED AS ROUNDS GO ON, BUT NOTHING CRAZY, I WANT YOU TO BE ABLE TO GO VERY FAST ALL THE
TIME. FIGURE OUT HOW TO GO FASTER IN THOSE WALL BALL!!

D.1. WOD. TARONJA GAMES (WOD 2)

FOR TIME TCAP 7’

10/8/6/4/2

SQUAT CLEAN

20/16/12/8/4

TOES TO BAR

WEIGHT @80KG/55KG
 DO THIS ONE FIRST IF YOU TRY TO QUALIFY, IF NOT, DO IT BUT WITH POWER CLEANS.

E.1. EXPLOSIVE.

5 ROUNDS

10M SPRINT SLED PUSH

4 BALL SLAMS @MODERATE

2 HIGH SEATED BOX JUMPS

TOTAL RECOVERY

MOVE FAST, FAST TRANSITIONS. MAKE SURE YOU ARE FULL RECOVERED BEFORE YOU JUMP TO THE NEXT ROUND.

JULY SATURDAY 04

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP. STRENGHT

BUILD TO A HEAVY

4 REP MAX

B.2. PUSH & PULL. TCAP 15MIN.

FOR TIME

10/9/8/6/5/4/3/2/1

BENCH PRESS @BODY WEIGHT

1/2/3/4/5/6/7/8/9/10

STRICT C2B

FOR THE BENCH PRESS YOU SHOULD BE ABLE TO GO UNBROKEN FOR A SET OF 15, IF NOT, DROP WEIGHT.

IF YOU ARE NOT A “MONKEY” AND STRICT C2B ARE HARD FOR YOU, GO WITH NORMAL PULL UPS.

C.1. PAIRS4PAIN. ZEUS

FOR TIME

80 CAL ROW @DAMPER 10

1 WORK, 1 DL HOLD @100KG/70KG

60 CLUSTERS @60KG/40KG

1 WORK, 1 L HOLD
 40 BURPEE RING MU

1 WORK, 1 BEAR HUG HOLD

FOR THE 80 CAL ROW…

IF YOU DROP THE BAR, YOU HAVE TO CHANGE. CLEAN GRIP, DEADLIFT GRIP IS NOT ALLOWED.

FOR THE CLUSTERS…

FOR THE L-HOLD. USE 2 20KG PLATES IN EACH HAND. WHEN THE POSTURE IS BROKEN OR FEET TOUCH THE GROUND,
YOU HAVE TO CHANGE.

FOR THE BURPEE RMU…

BEAR HUG DONE WITH 60KG/40KG, CAN´T BEND YOUR BODY, IF YOU BREAK THE “BODY LINE” YOU CHANGE ROLES.

JULY MONDAY 06

NOTES. WE START A STRENGHT CICLE. BASED ON THE 5/3/1 PROGRAM, YOU CAN READ ABOUT IT ON TH INTERNET. A 3
WEEK STRENGHT CICLE WITH A 1 DELOAD WEEK AFTER. WE ARE GOING TO COMBINE THE CICLE WITH LIGHT AND
MODERATE WEGHTLIFTING % WORK, SO THIS IS THE TIME TO REALLY FOCUS ON TECHNIQUE. IF YOU HAVE ANY
QUESTIONS YOU CAN ASK THEM VIA EMAIL OR ON INSTAGRAM.

FOR THE PROGRAM. EVERY % WE USE FOR THE 4 MAIN LIFTS (FRONT SQUAT, DEADLIFT, SHOULDER PRESS AND BENCH
PRESS) ARE BASED ON THE 90% OF YOUR RM. LAST SET IS ALLWAYS TO FAILURE.

WEEK 1 WEEK 2 WEEK 3 WEEK 4

SET 1 65% x5 70% x3 75% x5 40% x5
SET 2 75% x5 80% x3 85% x3 50% x5
SET 3 85% x5+ 90% x3+ 95% x1+ 60% x5

EVERY % YOU SEE ARE BASED ON YOUR 90% OF YOUR PR.

A.1. WARM UP

WE GO HEAVY WITH FRONT SQUATS, SO GET THE FRONT RACK POSITION GOING AND PUT SOME MOBILITY WORK IN
YOUR SQUAT. IF YOU HAVE PROBLEMS TO GET YOUR CHEST UP SPEND SOME TIME IN YOUT T-SPINE MOBILITY.

B.1. STRENGHT. FRONT SQUAT. %BASED IN 90% OF YOUR RM.

5 @65%

2’ REST

5 @75%

2’ REST

5+ @85%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, DON´T TAKE 5” BETWEEN EVERY REP OF THE FRONT SQUAT. MOVE!!
 C.1. SNATCH % WORK

4x 2+2+2 SNATCH PULL+ HANG MUSCLE S + BELLOW KNEE PS @50%

4x 1+1 HANG POWER SNATCH + SNATCH BALANCE @60%

4x 2+2 HIGH HANG POWER S + BELLOW KNEE SQUATS @65%

5×1 SQUAT SNATCH @70%

MOVE WELL. AIM IS TO NOT FAIL A REP. WARM UP WELL AND IF IT FEELS HEAVY, DROP %.

D.1. ROW AND PUSH

10MIN EMOM

ODD: 24/17 CAL ROW

EVEN: 4 DEFICIT HSPU

GO FAST IN THE ROW, THEN PUSH A CHALLENGING HSPU DEFICIT. CAN YOU PUSH UNDER FATIGUE?

E.1. WOD. SCAR.

4 ROUNDS OF 3MIN WORK, 2MIN REST.

3MIN AMRAP*

5 WALL BALL @10KG/ 7KG

5 PUSH UPS HR

5 DBL KB SNATCH @20KG/ 14KG

*ADD 2 REPS AFTER EVERY ROUND. START EVERY ROUND @5/5/5

SCORE: WORST AMRAP

GET A HARD PACE AND TRY TO HOLD IT FOR THE 4 ROUNDS. GET ALL YOU CAN OUT OF THE 2MIN REST.
 JULY TUESDAY 07

A.1. WARM UP

PULL STRENGTH FOR BREAKFAST! MOVE WELL YOUR SHOULDERS AND YOUR UPPER BODY IN GENERAL. DON´T FORGET
YOUR CORE!

B.1. PULL SUPER SET

4 ROUNDS FOR

8 PULL UPS WEIGHTED

12 RING ROWS

6 PENDLAY ROW @HEAVY

2MIN REST

GO FROM EXCERCISE TO EXCERCISE FAST, EVERY SET GO UNBROKEN. ENJOY THE PUMP

C.1. FATIGUED RING MU

10MIN EMOM

ODD: 22/ 15 CAL ASSAULT

EVEN: 4 RING MU

SCALE REPS AND CALORIES IF NEEDED. AIM IS TO MOVE FAST IN THE BIKE AND THEN MOVE IN A GYMNASTICS
MOVEMENT. SCALE RING MU IFF NEEDED, RING C2B, RING PULL UP…

D.1. WOD. FORNITE

FOR TIME

2 ROUNDS

20 T2B

10 HANG CLEAN & JERK @50KG/ 35KG

2MIN REST

2 ROUNDS OF

20 CAL SKI

10 DEVIL PRESS @25KG/ 17’5KG

2MIN REST

2 ROUNDS

20 T2B

10 HANG CLEAN & JERK @50KG/ 35KG TRY TO MAKE THE FIRST TWOR ROUNDS AND THE LAST 2 THE SAME! TRY TO
GO FOR BIG SETS ON THE T2B AND THE C&J, FOR DE SKI ERG AND THE DEVILS, GO FAST.
 F.1. GYMNASTICS

8MIN EMOM

ODD: 5 PULL UPS + 4 C2B+ 3 BAR MU

EVEN: 40DU+ 5 BURPEE BOX JUMP

SCALE MOVES IFF NEEDED. FOR EXAMPLE… 5 KIPPING, 4 PULL UPS, 4 C2B OR… 5 KIPPING, 4 T2B, 3 PULL UPS….

THE AIM IS TO HAVE TIME TO RECOVER IN THE ODD MINUTES AND GO HARD IN THE EVEN MIN. SO WE BUILD UP IN
FATIGUE IN THE COMPLEX MOVE.

JULY WEDNESDAY 08

A.1. WAR UP

HEAVY PULLING TODAY, GET YOUR CORE AND BACK READY FOR THAT, WHEN OYU GET DONE WITH DE DEADLIFT, WARM
UP YOUR SHOULDERS TO GET THEM READY AND MOBILE FOR THE SHOULDER PRESS

B.1. STRENGHT. DEADLIFT. %BASED IN 90% OF YOUR RM.

5 @65%

2’ REST

5 @75%

2’ REST

MAX REPS @85%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, AND DON´T RISK YOUR BACK!

B.2. STRENGHT. STANDING SHOULDER PRESS. %BASED IN 90% OF YOUR RM.

5 @65%

2’ REST

5 @75%

2’ REST

MAX REPS @85% NOTES, SAME AS THE DEADLIFT.

C.1. STOH % WORK

3×2+2 PUSH PRESS+ PUSH JERK @60% (2” ISO @ DIP)

3×3 PUSH JERK (2” ISO @ DIP & 2” ISO @ CATCH) @65%

4×3 SPLIT JERK (2” ISO @ DIP & 2” ISO @ CATCH) @65% TO 70%

MOVE WELL, NOT A HARD WEIGHT TO MOVE, RESPECT THE PAUSE AND TRY TO MOVE PERFECT! RECORD YOURSELF
TO VIEW BETTER YOUR TECHNIQUE.
 D.1. LEGS CONDITIONING & CORE

12MIN EMOM

MIN1: 75 DU

MIN2: SLED PUSH (40” WORK) @MODERATE WEIGHT

MIN3: 10” HOLLOW HOLD + 10 V-UPS + 10 HOLLOW ROCKS

FOR THE SLED PUSH, DON´T GO TOO HEAVY, PICK A WEIGHT YOU CAN MOVE FOR 40” AND JUST HAVING A HARD TIME
THE LAST 10”.

E.1. WOD. WARZONE

FOR TIME

200M FARMER CARRY @24KGX2/ 16KGX2

30 THRUSTERS @35KG/ 25KG

40 PUSH UPS HR

50 CAL ROW

40 PUSH UPS HR

30 THRUSTERS @35KG/ 25KG

200M FARMER CARRY @24KGX2/ 16KGX2

LETS SAY WE GO TO WAR ON THIS ONE… ENJOY. KBx2 MEANS YOU PICK 2 KB FOR THE FARMER CARRY.

JULY THURSDAY 09

A.1. WARM UP – 400M

100 FREE

100 BACK

100 FREE KICK

100 BACK KICK

B.1. TECHNIQUE & BREATH – 2 ROUNDS – 400M

25 LATERAL FREE KICK (RIGHT) (USE KICK BORAD IF NEEDED)

25 ONE ARM FREE SWIM (RIGHT)

15” REST

50 FREEE C/3-5

15” REST
 25 LATERAL FREE KICK (LEFT) (USE KICK BORAD IF NEEDED)

25 ONE ARM FREE SWIM (LEFT)

15” REST

50 FREEE C/3-5

C.1.FATIGUE & BREATH CONTROL – 3 ROUNDS – 525M

25 FREE HEAD UP (FIRST 10M UNDERWATER KICK)

25 FREE C/5 @80%

15” REST

25 FREE @90%

15” REST

50 FREE C/3

15” REST

25M FREE MIN NUMBER OF STROKES (WITH DIVE) MAX 10M UNDERWATER

2MIN REST

D.1. TURN WORK

10MIN TO WORK ON YOUR TURNS*

*https://www.youtube.com/watch?v=wyx4AFk6K8Y

TOTAL 1325M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.
 JULY FRIDAY 10

A.1. WARM UP

BENCH PRESS FOR THE START… SO GET READY THOSE SHOULDERS AND DON´T FORGET THE WRIST! AFTER THE
BENCH PRESS PLAY AROUND WITH AN EMPTY BARBELL BEFORE YOU GO TO THE CLEANS.

B.1. STRENGHT. BENCH PRESS. %BASED IN 90% OF YOUR RM.

5 @65%

2’ REST

5 @75%

2’ REST

MAX REPS @85%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, AND ASK FOR HELP TO REACH FAILURE!

C.1. CLEAN % WORK

3×1+1 POWER CLEAN + HANG DEEP POWER CLEAN @60%

2×1+1 HANG POWER CLEAN + HANG SQUAT CLEAN @65%

2×2 POWER CLEAN @70% (NO T&G)

5×1 SQUAT CLEAN @75%

MOVE WELL, RECORD THE MOVE TO VIEW THING YOU CAN IMPROVE IN… FEEL STRONG AND FAST.

C.2. BARBELL CICLING. T&G.

4MIN EMOM

FIRST 2MIN: 7 HANG CLEAN & JERK @HEAVY

LAST 2MIN: 7 POWER CLEAN @HEAVY

WEIGHT CAN BE DIFFERENT, RESPECT THE EMOM. GO AS HEAVY AS YOU CAN, BUT IT HAS TO BE T&G.
 D.1. WOD. LEGENDS

FOR TIME

200M RUN

21 PUSH JERK @50KG/ 35KG

21 BOX JUMP

2MIN REST

400M RUN

15 PUSH JERK @70KG/ 47KG

15 BOX JUMP HIGH

2MIN REST

600M RUN

9 PUSH JERK @90KG/ 60KG

9 BURPEE BOX JUMP HIGH

SCALE WEIGHT IF NEEDED. AIM IS TO GO UNBROKEN FOR AS LONG AS YOU CAN, AND BE ABLE TO FULL RECOVER IN
THE 2MIN REST. HOPE YOU LIKE IT!!

E.1. PUMP

SPLIT AS YOU WANT. FOR TIME

100 BANDED FACE PULLPS

100 BANDED TRICEPS EXTENSIONS

100 EMPTY BAR PENDLAY ROW

IS FOR TIME, BUT DON´T BREAK DOWN TECHNIQUE. JUST MOVE TO BETWEEN MOVEMENTS FAST AND ENJOY THE PUMP
 JULY SATURDAY 11

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL. STRENGHT

FIND HEAVY 1 REP MAX. WEIGHTED.

THEN… @40%

FOR TIME*

30 STRICT PULL UPS

15 STRICT CHIN UPS

*EVERY BREAK 2 DL @80%

*CAN´T DO SINGLES

C.1. PAIRS4PAIN

I GO YOU GO

FROM 00:00 TO 20:00

14 ROUNDS FOR TIME (TCAP 15MIN)

9M HSW

6 DB HANG SNATCH @30KG/22’5KG

3 BAR MU

THEN…

3 REP MAX

HANG POWER SNATCH

FROM 20:00 TO 24:00

REST

FROM 24:00 TO 40:00

FOR TIME & AMRAP (TCAP 11MIN)

60 CAL ROW
 60 CAL ASSAULT

60 CAL SKI

AMRAP SLAM BALL OVER 1M40CM @60KG/40KG

* WORK AS YOU WANT. ALLWAYS 1 ATHLETE IN CALORIES AND 1 IN SLAM BALL

THEN…

2 REP MAX

POWER SNATCH + HANG SQUAT SNATCH

FROM 40:00 TO 44:00

REST

FROM 44:00 TO 64:00

SINCRO

21/15/9

TOES TO BAR

WALL BALL

OH SQUAT

WEIGHTS…

WALL BALL@ 10KG/7KG

ROUND OF 21 OH SQUAT @40KG/30KG

ROUND OF 15 OH SQUAT @60KG/40KG

ROUND OF 9 OH SQUAT @80KG/ 55KG

THEN…

1 REP MAX

SQUAT SNATCH

NOT MUCH TO SAY… DB SNATCH ARE DONE ALTERNING. HAVE FUN AND HOPE YOU LIFT SOME HEAVY ASS WEIGHT!!!
 JULY MONDAY 13

A.1 WARM UP

WE GO HEAVY WITH FRONT SQUATS, SO GET THE FRONT RACK POSITION GOING AND PUT SOME MOBILITY WORK IN
YOUR SQUAT. IF YOU HAVE PROBLEMS TO GET YOUR CHEST UP SPEND SOME TIME IN YOUT T-SPINE MOBILITY.

B.1. STRENGHT. FRONT SQUAT. %BASED IN 90% OF YOUR RM.

3 @70%

2’ REST

3 @80%

2’ REST

MAX @90%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, DON´T TAKE 5” BETWEEN EVERY REP OF THE FRONT SQUAT. MOVE!!

C.1. SNATCH % WORK

4×2+2+2 SNATCH PULL+ HIGH HANG MUSCLE+ HANG MUSCLE @55%

4×2+1+1 BELLOW KNEE POWER S+ 1 SNATCH BALANCE+ 1 OH SQUAT @63%

5×1+1+1 HIGH HANG P+ HANG DEEP P+ BELLOW KNEE SQUAT @68%

5×1 SQUAT SNATCH @73%

MOVE WELL. AIM IS TO NOT FAIL A REP. WARM UP WELL AND IF IT FEELS HEAVY, DROP %.

D.1. PUSH & ROW

10MIN EMOM

ODD: 20/14 CAL ROW

EVEN: 20 HSPU

THEN…
 FROM MIN 10:00 TO 15:00

BUILD TO A…

MAX DEFICIT 3 HSPU

SCALE REPS AND CALORIES IF NEEDED. AIM TO GO UNBROKEN OR JUST 1 BREAK IN THE HSPU. MAKE THE ROW HARD
AND GO FAST EVERY SET.

IN THE MAX DEFICIT, REMEMBER TO USE YOUR HIP!!!

E.1. WOD. JOKER

21/18/15/12/9

THRUSTERS @42KG/ 30KG

7/6/5/4/3

BURPEE DBL DB STEP OVER @22’5KG/15KG

1MIN REST

DONE AS… 21 THRUSTERS, 7 BURPEE, 1MIN REST… 18,6, 1MIN REST…

NO MUCH TO SAY… IF NEEDED, SCALE WEIGHT IN THE THRUSTERS, NO MORE THAN 1 BREAK IN THE LONGER SETS, GO
HARD EVERY ROUND AND GET THE MOST OUT OF THE 1 MIN REST!

JULY TUESDAY 14

A.1. WARM UP

FOCUS ON SHOULDERS, AND CORE. MAKE SURE YOUR FOREARMS ARE READY TO PUMP A STRONG GRIP!

B.1. PULL SUPER SET

4 ROUNDS NOT FOR TIME OF…

6 WEIGHTED PULL UPS

12 C2B KIPPING

8 RING ROWS

2MIN REST
SCALE MOVES IF NEEDED IN THE C2B, THEY HAVE TO UNBROKEN, IF YOU CAN´T GO UNBROKEN, CHANGE TO PULL UPS
WITH KIPPING.

C.1. RING MU

EVERY 2MIN FOR 5 ROUNDS

2 ROUNDS OF

10/6 CAL ASSAULT

3 RING MU

EVERY ROUND HAS A TCAP OF 1’40”. GO FAST FROM THE BIKE TO THE RINGS, IF YOU LOOSE TIME, YOU ARE OUT…
SCALE RING MU IFF NEEDED TO 1 ROUND OF 4 RING PULL UPS AND 1 ROUND OF 4 RING DIPS.

D.1. WOD. KNOCKOUT

3 ROUNDS FOR TIME

14 HANG POWER SNATCH@50KG/ 35KG

7M HS WALK

14 T2B

7M HS WALK

AIM IS TO GO UNBROKEN IN THE HS WALK, AND MAKE LONG SETS IN THE HANG POWER SNATCH. USE THE T2B AS A
“CALM DOWN” TO FIRE UP BACK AGAIN WITH THE SNATCHES!

E.1. PUMP

FOR TIME

100 EMPTY BARBELL SITTED SHOULDER PRESS

100 BARBELL ROW

100 DB BEND OVER LATERAL RISES

MIX AS YOU WANT. IS FOR TIME, BUT TECHNIQUE HAS TO BE PERFECT!

 JULY WEDNESDAY 15

A.1. WARM UP

WE START WITH DEADLIFTS BUT RIGHT AFTER WE GO WITH STOH… MAKE SURE YOUR BODY IS READY FOR THE
DEADLIFTS AND THEN SPEND SOME TIME IN YOUR OH MOBILITY TO MAKE THOSE STOH EASIER.

B.1. STRENGHT. DEADLIFT. %BASED IN 90% OF YOUR RM.

3 @70%

2’ REST

3 @80%

2’ REST

MAX @90%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, AND DON´T RISK YOUR BACK!

B.2. STRENGHT. STANDING SHOULDER PRESS. %BASED IN 90% OF YOUR RM.

3 @70%

2’ REST

3 @80%

2’ REST

MAX @90%

NOTES, SAME AS THE DEADLIFT.

C.1. STOH % WORK

4×2 PUSH PRESS @63%

4×2 PUSH JERK @68% (2” PAUSE @ CATCH)

4×2 SPLIT JERK @68%-73% (2” PAUSE @ CATCH)

MOVE WELL, NOT A HARD WEIGHT TO MOVE, RESPECT THE PAUSE AND TRY TO MOVE PERFECT! RECORD YOURSELF
TO VIEW BETTER YOUR TECHNIQUE.

D.1. WOD. BLACKMIRROR

FOR TIME. 5 ROUNDS

10/8/6/4/2

D- BALL GTS @60KG/40KG

5 HANG POWER CLEAN & JERK @80KG/56KG

20/ 14 CAL ROW

1MIN REST

THE IDEA IS TO GO ALL THE TIME UNBROKEN IN THE HPC AND SMASH THE ROWER EVERY ROUND… ROUNDS WILL GET
HARDER WITH THE FATIGUE BUT WITH LESS D-BALLS YOU WILL BE ABLE TO MAINTAIN OR INCREASE THE PACE.

E.1. LIGHT CONDITIONING & PUMP

12MIN CAL BIKE @MODERATE*

*EVERY 2MIN START @00:00

15 RING PUSH UPS

GET A PACE YOU CAN HOLD FOR 12MIN, MUST BE HARD BUT DOABLE. THEN IN THE RING PUSH UPS AND DEFICIT IF
NEEDED. TAKE THIS PART AS A MODERATE AEROBIC WORK WITH A CHEST PUMP.

JULY THURSDAY 16

A.1. WARM UP – 400M

2 ROUNDS OF

50 FREE

50 BACK

50 KICK

50 UNDERWATER
 B.1. TECHNIQUE – 2 ROUNDS – 300M

25 FREE HEAD UP

25 LATERAL KICK (D)

25 FREE JUST RIGHT ARM

25 FREE JUST LEFT ARM

25 LATERAL KICK (L)

25 FREE MINIMUM NUMBER OF STROKES

10”/15” BETWEEN SETS OF 25

C.1. BREATH CONTROL AND CHANGE OF SPEEDS – 400M

16×25 GO EVERY 1 MIN

ODD: BREATH EVERY 5 STROKES

EVEN: FIRST HALF @80%-85% THEN EASY SWIM

3MIN REST

4X50 GO EVERY 1MIN

* FIRST 25 @85%, SECOND 25 BREATH EVERY 3 STROKES

TOTAL 1100M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.
 JULY FRIDAY 17

A.1. WARM UP

BENCH PRESS FOR THE START… SO GET READY THOSE SHOULDERS AND DON´T FORGET THE WRIST! AFTER THE
BENCH PRESS PLAY AROUND WITH AN EMPTY BARBELL BEFORE YOU GO TO THE CLEANS.

B.1. STRENGHT. BENCH PRESS. %BASED IN 90% OF YOUR RM.

5 @70%

2’ REST

5 @80%

2’ REST

MAX REPS @90%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, AND ASK FOR HELP TO REACH FAILURE!

C.1. CLEAN % WORK

3x 2+1+1 CLEAN PULL+ HANG POWER CLEAN + BELLOW KNEE POWER @63%

4×1+1 POWER CLEAN + HANG DEEP POWER CLEAN@68%

4×1 POWER CLEAN@73%

4×1 SQUAT CLEAN @78%

MOVE WELL, RECORD THE MOVE TO VIEW THING YOU CAN IMPROVE IN… FEEL STRONG AND FAST. IF IT NOT THE DAY
DROP %, BUT DO NOT FAIL ANY REPS.

C.2. BARBELL CICLING. T&G.

5 MIN WORK

MIN1: 9 HANG POWER SNATCH

MIN2: 8 HANG POWER SNATCH

MIN3: 7 HANG POWER SNATCH

MIN4: 6 HANG SQUAT SNATCH

 MIN5: 5 HANG SQUAT SNATCH

AS HEAVY AS YOU CAN. T&G AND WITH NO FAILS. WEIGHT CAN BE CHANGE AT ANY TIME

AIM IS TO MOVE THE BARBELL FAST AS HEAVY AS YOU CAN, BUT WE ARE NOT LOOKING TO MOVE WEIGHT HERE, IS
ABOUT TO CICLING THE BARBELL.

WEIGHT CAN BE DIFFERENT, RESPECT THE EMOM. GO AS HEAVY AS YOU CAN, BUT IT HAS TO BE T&G.

D.1. WOD. VENOM

5MIN ON 3MIN OFF. 4 ROUNDS

20 FRONT SQUATS @40KG/ 30KG

15 BURPEES OVER THE BAR

10 BOX JUMP OVER NO TOUCH

5 BENCH PRESS @80KG/ 60KG

MAX REP POWER CLEAN @100KG/ 70KG

SCORE: TOTAL POWER CLEANS

AIM IS TO HAVE AROUND 1MIN FOR THE CLEANS.

FRONT SQUATS MUST BE UNBROKEN. IF YOU CAN´T, DROP WEIGHT.

BENCH PRESS HAS TO BE UNBROKEN, DROP WEIGHT IF NEEDED.

YOU HAVE 3MIN REST BETWEEN SETS, YOU HAVE TO GO HARD FROM THE START OF EVERY ROUND.

JULY SATURDAY 18

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP STRENGHT

 WITH THE 45% OF YOUR MAX PULL UP WEIGHT

3×8 STRICT PULL UPS*

5×3 STRICT CHIN UPS @55%*

MAX 1’30” BETWEEN SETS

IF IT FEELS TOO HEAVY DROP % TRY TO MAKE THEM CLEAN!

C.1. THREE4PAIN

IN TEAMS OF 3

1 ATHLETE ROWS, 2 ATHLETE AMRAP

BATMAN

15 MIN AMRAP. SINCRO

10 PULL UPS

8 OH SQUAT @42KG/30KG

6 T2B

2 D-BALL GTS @60KG/40KG*

*+2 D-BALL AFTER EVERY ROUND. DONE AS I GO, YOU GO.

15MIN MAX CAL ROW

SCORE: TOTAL D-BALL & TOTAL CAL ROW

IN TEAMS OF 3

1 ATHLETE ASSAULT BIKE, 2 ATHLETE AMRAP

ROBIN

15 MIN AMRAP. SINCRO

 5M HSW

4 DEVIL PRESS @25KG/17’5KG

3 BAR MU

2 SQUAT SNATCH @60KG/40KG*

*+2 SQUAT SNATCH AFTER EVERY ROUND. DONE AS I GO, YOU GO.

15MIN MAX CAL ASSAULT

SCORE: TOTAL SQUAT SNATCHES & TOTAL CAL ROW

REST 5MIN BETWEEN WODS, DON´T REST TOO MUCH.

BATMAN & ROBIN, BOTH HAVE THE SAME METHOD, IN A 15MIN WINDOW YOU DO THE AMRAP AND THE CALORIES, 2
ATHLETES WORK SINCRO WHILE THE OTHER IS ROWING OR BIKING.

MONDAY 20

LAST WEEK OF THE 5/3/1 CICLE!!

A.1. WARM UP

LAST WEEK OF THE FIRST 5-3-1 CICLE!!! GET YOUR BODY READY TO GET UNDER SOME HEAVY LOADS! TAKE YOUR TIME
TO GET A REALLY GOOD WARM UP AND SET YOUR MIND TO PUSH HARD!

B.1. STRENGHT. FRONT SQUAT. %BASED IN 90% OF YOUR RM.

5 @75%

2’ REST

3 @85%

2’ REST

MAX @95%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 75% OF 90KG.
 IN THE LAST SET, MOVE AGRESSIVE, DON´T TAKE 5” BETWEEN EVERY REP OF THE FRONT SQUAT. MOVE!!

C.1. SNATCH % WORK

4×2+2 BELLOW KNEE SNATCH PULL+ HIGH HANG MUSCLE @55%

5×2 HANG POWER SNATCH @65%

4×1+1 BELLOW KNEE DEEP POWER SNATCH + OHS @70%

4×1 SQUAT SNATCH @76%

MOVE WELL. AIM IS TO NOT FAIL A REP. WARM UP WELL AND IF IT FEELS HEAVY, DROP %.

C.2. OHS & SNATCH DL

IN A 10MIN WINDOW…

FIND A HEAVY 3 REP MAX OF OHS*

*EVERY 2MIN, START @00:00

2 SNATCH DL @115% (USE STRAPS)

FOR THE OHS, DO A SPLIT JERK BEHIND THE NECK. DON´T RUSH, IF THE DL ARE FEELING TOO HEAVY, DROP % BUT BE
SURE YOU DO A PERFECT SNATCH DL.

D.1. WOD. JEKYLL & HYDE

2 ROUNDS. FOR TIME

400M RUN

20 HSPU

10 DB CLUSTER @25KG/17’5KG

REST 3 MIN

2 ROUNDS. FOR TIME

10 DB CLUSTER @25KG/17’5KG
 20 HSPU

400M RUN

AIM HERE IS TO TEST YOUR PUSHING ENDURANCE IN FATIGUE, TRY TO PUSH IN THE HSPU AND GO UNBROKEN FOR AS
LONG AS YOU CAN.

TUESDAY 21

A.1. WARM UP

FOCUS ON SHOULDERS, AND CORE. MAKE SURE YOUR FOREARMS ARE READY TO PUMP A STRONG GRIP!

B.1. PULL SUPER SET

AS A SUPER SET… 4 ROUNDS OF

5 WEIGHTED PULL UPS

7 C2B PULL UPS (KIPPING)

9 PENDLAY ROW (GO HEAVY, UNBROKEN)

2 MIN REST

TRY TO GO VERY HEAVY IN THE PULL UPS AND THE PENDLAY! AND PERFECT FORM IN THE KIPPING!!

C.1. RING MU

12 MIN WORK

EVERY 2 MIN

PERFORM A HIGH NUMER OF UNBROKEN MU.

IT HAS TO BE SUSTAINABLE FOR 6 SETS, BUT HAS TO BE A CHALLENGING.

NUMBER. SET MUST BE UNBROKEN. CAREFULL DON’T RIP YOUR HANDS!

 IF YOU DON’T HAVE MORE THAN 3 RING MU, GO FOR A COMPLEX OF RING SWINGS, HIP TO RING, TOE TO RING AND
RING MU OR PULL UP… DEPENDS ON YOUR LEVEL… FOR EXAMPLE 5 RING SWINGS, 4 RING TO HIP, 3 TOE TO RING, 2
RING MU…

D.1. WOD. FATGRIPZ

FOR TIME

30 PULL UPS

10 HANG POWER CLEAN

20 TOES TO BAR

10 HANG POWER CLEAN

100 DU

10 HANG POWER CLEAN

20 TOES TO BAR

10 HANG POWER CLEAN

30 PULL UPS

WEIGHT HANG POWER CLEAN@60KG/40KG

TRY TO SPLIT THE REPS THE SAME WAY ALL THE TIME. FOCUS ON GOING UNBROKEN IN THE CLEANS, LETS SEE IF ALL
THE BARBELL CILING WORK IS DOING WORK!

E.1. PUMP AND SHOULDERS

FOR TIME

50 SITTED EMPTY BAR SHOULDER PRESS

50 BANDED FACE PULLS

50 BEND OVER LATERAL RISES

ACUMULATE 3MIN OF GYMNASTICS SWIMMING*

 https://www.youtube.com/watch?v=6Bt_CL1rkiQ

MOVE PERFECT, GO FAST BUT ALLWAYS WITH A PERFECT FORM.

WEDNESDAY 22

A.1. WARM UP

WE START WITH DEADLIFTS BUT RIGHT AFTER WE GO WITH STOH… MAKE SURE YOUR BODY IS READY FOR THE
DEADLIFTS AND THEN SPEND SOME TIME IN YOUR OH MOBILITY TO MAKE THOSE STOH EASIER.

B.1. STRENGHT. DEADLIFT. %BASED IN 90% OF YOUR RM.

3 @75%

2’ REST

3 @85%

2’ REST

MAX @95%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, AND DON´T RISK YOUR BACK!

B.2. STRENGHT. STANDING SHOULDER PRESS. %BASED IN 90% OF YOUR RM.

3 @75%

2’ REST

3 @85%

2’ REST

MAX @95%

NOTES, SAME AS THE DEADLIFT.

C.1. STOH % WORK

5×1 PUSH JERK @72% (2” ISO @ CATCH)

5×1 SPLIT JERK @76% (2”ISO @ CATCH)

MOVE WELL, NOT A HARD WEIGHT TO MOVE, RESPECT THE PAUSE AND TRY TO MOVE PERFECT! RECORD YOURSELF
TO VIEW BETTER YOUR TECHNIQUE.

D.1. WOD. DREAM

FOR TIME.

41 CAL ROW

41 PUSH UPS HR

41 DBL DB SQUATS

REST 1:1

FOR TIME

41 DBL DB SQUATS

41 PUSH UPS HR

41 CAL ROW

WEIGHT DBL DB SQUATS @25KG/17’5KG

REST THE TIME OF THE FIRST “FOR TIME”

NOT MUCH TO SAY, JUST GO HARD IN THE FIRST PART AND GO HARD IN THE SECOND AND LETS SEE HOW LONG CAN
YOU HOLD YOUR PAIN

JUEVES JULY.23.2020

A.1. WARM UP /300M/

50 FREE

50 BACK

100 KICK

50 BACK

50 FREE

B.1. TECHNIQUE & BREATH /400M/

2 ROUNDS OF

25 LATERAL KICK (R)

25 FREE C/3
 25 LATERAL KICK (L)

25 FREE C/3

2MIN REST

2 ROUNDS OF

25 FREE RIGHT ARM

25 LATRAL KICK (R)

25 FREE LEFT ARM

25 LATERAL KICK (L)

2MIN REST

C.1. FATIGUE CONTROL /500M/

2 ROUNDS. 7 MIN EMOM

MIN1: 25 FREE @85%

MIN2: 25 FREE C/5

MIN3: 50 FREE @85%

MIN4: 50 FREE C/3 @EASY

MIN5: 50 FREE @85%

MIN6: 25 FREE C/5

MIN7: 25 FREE @85%

4MIN REST BETWEEN ROUNDS

IF TIME IF TOO SHORT, ADD 10” IF NEEDED.

TOTAL 1200M

NOTES:
 • IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY, JULY 24.2020

A.1. WARM UP

BENCH PRESS FOR THE START… SO GET READY THOSE SHOULDERS AND DON´T FORGET THE WRIST! AFTER THE
BENCH PRESS PLAY AROUND WITH AN EMPTY BARBELL BEFORE YOU GO TO THE CLEANS.

B.1. STRENGHT. BENCH PRESS. %BASED IN 90% OF YOUR RM.

5 @75%

2’ REST

3 @85%

2’ REST

MAX REPS @95%

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

IN THE LAST SET, MOVE AGRESSIVE, AND ASK FOR HELP TO REACH FAILURE!

C.1. CLEAN % WORK

4×2+2 CLEAN PULL + HANG POWER CLEAN @66%

4×1+1+1 BELLOW KNEE HP + HANG DEEP P+ BELLOW KNEE P @71%

4×1 BELLOW KNEE DEEP POWER @ 76%

4×1 SQUAT CLEAN @80%

MOVE WELL, RECORD THE MOVE TO VIEW THING YOU CAN IMPROVE IN… FEEL STRONG AND FAST. IF IT NOT THE DAY
DROP %, BUT DO NOT FAIL ANY REPS.

C.2. BARBELL CICLING. T&G.

5 MIN WORK

MIN1: 9 HANG POWER CLEAN

MIN2: 8 HANG POWER CLEAN

MIN3: 7 HANG POWER CLEAN

MIN4: 6 HANG SQUAT CLEAN

 MIN5: 5 HANG SQUAT CLEAN

AS HEAVY AS YOU CAN. T&G AND WITH NO FAILS. WEIGHT CAN BE CHANGE AT ANY TIME

AIM IS TO MOVE THE BARBELL FAST AS HEAVY AS YOU CAN, BUT WE ARE NOT LOOKING TO MOVE WEIGHT HERE, IS
ABOUT TO CICLING THE BARBELL.

WEIGHT CAN BE DIFFERENT, RESPECT THE EMOM. GO AS HEAVY AS YOU CAN, BUT IT HAS TO BE T&G.

D.1. WOD. ICE & FIRE

FOR TIME

21/15/9

T2B

STOH @60KG/40KG

BOX JUMP OVER

4MIN REST

21/15/9

HSPU

HANG SQUAT SNATCH @45KG/30KG

NO TOUCH BOX JUMP OVER

TRY TO THINK HOW YOU ARE GOING TO BREAK AND DO THE WOD, MAKE UP AN STRATEGY AND TRY TO MAKE IT,
LEARN TO KNOW YOUR BODY AND TO PLAN YOUR WORKOUT.

SATURDAY

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP STRENGHT

WITH THE 45% OF YOUR MAX PULL UP WEIGHT

8×4 STRICT PULL UPS* REST BETWEEN 30” TO 1MIN BETWEEN ROUNDS
 THEN…

FOR TIME. TCAP 8MIN

10x 2 WEIGHT BAR MU (USE A VEST)

MUST BE SETS OF 2. IF YOU CAN´T GO WEIGHTED DON THEM NORMAL. TRY TO MAKE THEM PERFECT

C.1. TWO4PAIN

REST 5MIN BETWEEN ELEMENTS!

FIRE

I GO YOU GO. TCAP 14MIN.

16 ROUNDS FOR TIME

5 THRUSTERS @40KG/30KG

5 BAR FACING BURPEES

5M HSW

SCALE IF NEEDED. RESPECT THE TCAP. THE IDEA IS TO GO ALL OUT FROM THE START.

WATER

1 WORK. 1 REST

10MIN AMRAP

40M SHUTTLE RUN (4x10M)

3 D-BALL TO SHOULDER @60KG/40KG

1 HEAVY CLEAN & JERK

SCORE TOTAL WEIGHT MOVED

IF YOU FAIL THE CLEAN & JERK YOU ARE OUT. SO BE SMART. YOU CAN INCREASE WEIGHT AT ANY TIME. FOR SCORE,
THE GIRLS @ A 30% OF THE WEIGHT MOVED.

WIND

SINCRO

800M RUN

30 PULL UPS

20 BACK SQUATS @60KG/40KG

10 BAR MU

20 BACK SQUATS @60KG/40KG

30 PULL UPS

800M RUN

HARD ONE TO END THE WEEKEND. GO SINCRO. BACK SQUAT LIFTED FROM THE FLOOR. EJOY!

MONDAY

DELOAD WEEK!!! TAKE CARE OF YOUR BODY, EAT WELL, ENJOY TRAINING AND TRY TO RECOVER!! DO MORE STUFF
OUT OF THE GYM!!

A.1. WARM UP

SHORT SESION TODAY, TRY TO SPEND MORE TIME WARMING UP YOUR FRONT SQUAT POSITION. THE BETTER YOU
MOVE THE MORE YOU WILL LIFT.

B.1. STRENGHT. FRONT SQUAT. %BASED IN 90% OF YOUR RM.

5 @40%

2’ REST

5 @50%

2’ REST

5 @60%
 NOT VERY HEAVY. MOVE PERFECT!!! AND FEEL FAST AND STRONG.

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

C.1. SNATCH % WORK

4x 2+2+2 SNATCH PULL+ HANG MUSCLE S + BELLOW KNEE PS @50%

4x 1+1 HANG POWER SNATCH + SNATCH BALANCE @60%

4x 2+2 HIGH HANG POWER S + BELLOW KNEE SQUATS @65%

5×1 SQUAT SNATCH @70%

MOVE WELL. AIM IS TO NOT FAIL A REP. WARM UP WELL AND IF IT FEELS HEAVY, DROP %.

D.1. WOD. REDVELVET

FOR TIME

50 CAL ROW

50 HSPU

50 AMERICAN KB SWING @32KG/24KG

50 PUSH UPS HR

50 CAL ROW

TRY TO FINISH THE LAST CALORIES AT THE SAME PACE OF THE FIRST 50!

TUESDAY, JULY 28.2020

DELOAD WEEK!!! TAKE CARE OF YOUR BODY, EAT WELL, ENJOY TRAINING AND TRY TO RECOVER!! DO MORE STUFF
OUT OF THE GYM!!

A.1. WARM UP

AGAIN, NOT A LONG SESSION, SPEND MORE TIME THAN NORMAL ON YOUR MOBILITY FOR PULL UPS. SHOULDERS, T-
SPINE, GRIP…

B.1. PULL POWER

 12MIN EMOM

3 BALL SLAM

2 WEIGHTED PULL UPS @50%/60%

DESTROY THAT BALL INTO THE GROUND AND THEN PULL AS FAST AS YOU CAN. AIM IS TO FEEL FAST ALL THE TIME.
IFF TOO HEAVY, DROP WEIGHT AT ANY MOMENT, WE ARE LOOKING FOR SPEED HERE.

C.1. STAMINA

12MIN EMOM

ODD: 22 WALL BALL @10KG/7KG

EVEN: 60DU

SCALE IF NEEDED. AIM HERE IS TO GO HARD IN THE WALL BALLS AND THEN CRUISE THE DU WITH NO FAILS. MAX 45”
WORK.

D.1. WOD. HOTBROWNIE

12/9/6

RING MU

400/600/800

RUN

IF YOU DON´T HAVE RING MU, GO FOR x2 RING PULL UPS. TRY TO GO UNBROKEN WITH THE RINGS.

WENDSDAY

DELOAD WEEK!!! TAKE CARE OF YOUR BODY, EAT WELL, ENJOY TRAINING AND TRY TO RECOVER!! DO MORE STUFF
OUT OF THE GYM!!

A.1. WARM UP

B.1. STRENGHT. DEADLIFT. %BASED IN 90% OF YOUR RM.

5 @40%

2’ REST
 5 @50%

2’ REST

5 @60%

NOT VERY HEAVY. MOVE PERFECT!!! AND FEEL FAST AND STRONG.

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

B.2. STRENGHT. STANDING SHOULDER PRESS. %BASED IN 90% OF YOUR RM.

5 @40%

2’ REST

5 @50%

2’ REST

5 @60%

NOTES, SAME AS THE DEADLIFT.

C.1. STOH % WORK

3×1+2 PUSH PRESS+ PUSH JERK @60% (2” ISO @ DIP)

2×3 PUSH JERK (2” ISO @ DIP & 2” ISO @ CATCH) @65%

6×1 SPLIT JERK (2” ISO @ DIP & 2” ISO @ CATCH) @65% TO 70%

MOVE WELL, NOT A HARD WEIGHT TO MOVE, RESPECT THE PAUSE AND TRY TO MOVE PERFECT! RECORD YOURSELF
TO VIEW BETTER YOUR TECHNIQUE.

D.1. WOD. CHEESY

FOR TIME

200M KB FARMER CARRY @32KG/24KG

4 ROUNDS OF STRICT CINDY

2 ROUNDS OF DT @70KG/47KG
 4 ROUNDS OF STRICT CINDY

200M KB FARMER CARRY @32KG/24KG

CINDY: 5 PULL UPS/ 10 PUSH UPS/ 15 AIR SQUATS

DT: 12 DL/ 9 HPC/ 6 P JERKS

WEIGHT FARMER CARRY @32KG/24KG

WEIGTH DT @70KG/47KG

SCALE WEIGHT OF THE DT IF YOU CAN´T DO IT WITH 2 OR LESS BREAKS.

THURSDAY

DELOAD WEEK!!! TAKE CARE OF YOUR BODY, EAT WELL, ENJOY TRAINING AND TRY TO RECOVER!! DO MORE STUFF
OUT OF THE GYM!!

A.1. WARM UP /300M/

100 KICK

100 FREE

100 BACK

B.1. TECHNIQUE & BREATH /400M/

2 ROUNDS OF

25 LATERAL KICK (R)

25 UNDERWATER

25 LATERAL KICK (L)

25 UNDERWATER

1MIN REST

2 ROUNDS OF

25 FREE RIGHT ARM

25 FREE C/5

25 FREE LEFT ARM

 25 FREE C/5

1MIN REST

C.1. PACE CONTROL /600M

2 ROUNDS

EVERY 45”

4×25

2MIN REST

EVERY 1 MIN

4x50M

2MIN REST

AIM TO COPY ALL THE TIME THE SAME PACE. TIMES ARE FOR PEOPLE WHO SWIM, IF TOO HARD, ADD 10” TO THE TIMES
SHOWN. YOU SHOULD HAVE AROUND 10” REST FOR EVERY SET.

TOTAL 1300M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY, JULY 31.2020

DELOAD WEEK!!! TAKE CARE OF YOUR BODY, EAT WELL, ENJOY TRAINING AND TRY TO RECOVER!! DO MORE STUFF
OUT OF THE GYM!!

A.1. WARM UP

NOT SO LONG SESSION, SO SPEND SOME TIME IN AREAS YOU NORMALLY DON’T PAY TOO MUCH ATTENTION. ALSO
MOVE LOTS OF TIMES THE BAR WITH A PERFECT FORM.

B.1. STRENGHT. BENCH PRESS. %BASED IN 90% OF YOUR RM.

 5 @40%

2’ REST

5 @50%

2’ REST

5 @60%

NOT VERY HEAVY. MOVE PERFECT!!! AND FEEL FAST AND STRONG.

FOR THE %, IF YOU HAVE 100KG AS A RM. YOU FIND THE 90%, THAT IS 90KG. SO THEN… IN THE FIRST SET YOU WORK
WITH THE 65% OF 90KG.

C.1. CLEAN % WORK

3x 2+1+1 CLEAN PULL+ MUSCLE CLEAN + BELLOW KNEE POWER @50%

4×1+1 POWER CLEAN + HANG DEEP POWER CLEAN@60%

4×1 POWER CLEAN@65%

4×1 SQUAT CLEAN @70%

MOVE WELL, RECORD THE MOVE TO VIEW THING YOU CAN IMPROVE IN… FEEL STRONG AND FAST. IF IT NOT THE DAY
DROP %, BUT DO NOT FAIL ANY REPS.

D.1. BARBELL CICLING

FOR TIME

21 T&G POWER SNATCH @35KG/25KG

21 CAL ASSAULT

15 T&G POWER SNATCH @ 45KG/31KG

15 CAL ASSAULT

9 T&G POWER SNATCH @ 55KG/38KG

9 CAL ASSAULT
 SNATCH HAS TO BE T&G, IF YOU DROP, YOU HAVE TO RE-START THE SET YOU FAILED.

E.1. WOD. SAHARA

10 ROUNDS FOR TIME

5M HSW

4 BENCH PRESS @80% BODY WEIGTH

3 BAR MU

2 SQUAT CLEAN @BODY WEIGTHT

GET A PACE THE FIRST ROUNDS AND TRY TO HOLD IT. IF YOU DON´T HAVE GOOD BAR MU, GO FOR STRAIGHT CHEST
TO BAR OR PULL UPS. IF THE WEIGHT IS TOO HEAVY, SCALE DOWN, AIM HERE IS TO ME MOVING ALL THE TIME. IF HSW
IS AN ISUE FOR YOU, GO FOR A BEAR WALK OR 1 WALL CLIMB IF A 5” HOLD.

SATURDAY.AUGUST.01.2020

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL STAMINA/POWER

IN A 10 MIN WINDOW

FIND A HEAVY 5 REP MAX

THEN…

@50% OF 5 REP MAX

EVERY 2 MIN FOR 6 ROUNDS

12/8 CAL SKI ERG

2 WEIGHTED PULL UPS

AIM TO WORK AROUND 1MIN AND REST 1 MIN. IS A SPRINT, ALL OUT AND FAST TRANSITION.
 C.1. TWO4PAIN. HIMALAYA

FOR TIME

30 BAR FACING BURPEES

50 CLEAN & JERK @60KG/40KG

100 CAL ASSAULT BIKE

20 BURPEE X2 BOX JUMP OVER

40 CLEAN & JERK @90KG/60KG

100 CAL ASSAULT BIKE

BURPEES ARE DONE SINCRO.

CLEAN AND JERK, SPLIT REPS AND 1 WORK 1 REST

CAL ASSAULT SPLIT THE CALS, I GO YOU GO

BOX JUMP OVER X2 MALE HEIGHT. SINCRO

MONDAY. AUGUST.04.2020

WE START NEW CICLE!

IS GOING TO BE A 4 WEEK CICLE. THE FOCUS IS TO HAVE SOME TECHNIQUE FOCUS WEIGHTLIFTING STARTING WITH A
65%- 70% WORK AND END UP WITH A 80%-85%. THE AIM IS TO MOVE MODERATE TO HEVY-ISH LOADS WITH PERFECT
TECHNIQUE.

THE STRENGHT PART IS GOING TO BE ABOUT TEMPO AND PERFECT MOVEMENTS. THE TEMPO TIME IS GOING TO DROP
AS WE GET CLOSER TO THE END OF THE CICLE.

THE CROSSFIT-LIKE WORK IS GOIN TO BE SPLITED IN INTERVALS (MONDAY/ FRIDAY), MONOSTRUCTURAL WORK
(TUESDAY) AND SOME UGLY TRIPLETS AND CUPLETS ON WEDNESDAY!

IF YOU HAVE DOUBT ABOUT THE CLICLE ASK ME WITH NO DOUBT!

A.1. WARM UP

GET YOUR BODY READY TO HOLD A FRONT SQUAT POSITION FOR A LONG TIME! FOCUS IN YOUR FRONT RACK HOLD
AND A WARM UP YOUR HIPS AND ANKELS FOR A GOOD SQUAT
 B.1. TEMPO STRENGHT – FRONT SQUAT

4×6 @60X1

BUILDING. END UP WITH A HEAVY 6 REP.

TRY NOT TO FAIL. SMALL WEIGHT JUMPS.

@60X1 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

C.1. SNATCH % WORK

4×4 HIGH HANG POWER SNATCH @60%

4×4 HANG POWER SNATCH @65%

4×2+2 HANG POWER + BELLOW THE KNEE DEEP POWER @67-8%

5×1 SQUAT SNATCH @70%

GO FOR TECHNIQUE, MOVE WELL, DONÑT FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. WOD. WAVES

2 ROUNDS

1MIN AMRAP

4 BURPEE BOX JUMP OVER

6 DBL KB SNATCH @24KG/ 16KG

MAX STRICT HSPU

 1MIN REST

2MIN AMRAP

8 BURPEE BOX JUMP OVER

12 DBL KB SNATCH @24KG/ 16KG

MAX STRICT HSPU

1MIN REST

3MIN AMRAP

12 BURPEE BOX JUMP OVER

18 DBL KB SNATCH @24KG/ 16KG

MAX STRICT HSPU

5MIN REST

ROUND 1- STRICT HSPU

ROUND 2- KIPPING HSPU

TUESDAY, AUGUST 04.2020

A.1. WARM UP

WARM UP WELL YOUR POSTERIOR CHAIN AND UPPER BODY TO PULL HARD FOR A LONG TIME. THEN GET YOUR HEART
MOVING! MAKE SURE YOU DON´T START WITH A VERY LOW HEART RATE!

B.1. MONOSTRUCTURAL

FOR TIME. TCAP 45’

1000/900/800/700/600/500/400/300/200/100
 METERS ROW

15/10

CAL ASSAULT BIKE

CAL ASSAULT ARE DONE SPRINTING.

THE AIM OF THE WOD IS TO MAINTAIN A HARD PACE IN THE ROW WHILE SPRINTING IN THE ASSAULT. AS THE METERS
DROP TRY TO INCREASE THE PACE A LITTLE

C.1. PULL FOCUS

FOR TIME. 3 ROUNDS

20 EMPTY BAR THRUSTERS

15 PULL UPS

20 EMPTY BAR THRUSTERS

15 CHEST 2 BAR

2MIN REST

EVERY SET OF PULL UPS OF C2B HAS TO BE UNBROKEN.

THRUSTERS MUST BE UNBROKEN

THE AIM SI TO BE ABLE TO KEEP PULLING WHILE ON FATIGUE.

IF YOU CAN´T GO UNBROKEN, CHOOSE A CHALLENGING NUMBER FOR YOU OF REPS AND PLIT THE 15 REPS IN 2 OR 3,
THEN TRY TO MAINTAIN THE REPS ALL THE TIME.

D.1. BODY ARMOUR

3 ROUNDS NOT FOR TIME

14 BEAR HUG REVERSE LUNGES @HEAVY

20M SLED PUSH @HEAVY

 14 GHD BACK EXTENSIONS

14 STRICT T2B

3 MIN REST

SCALE THE T2B IF NEEDED

THE AIM TO MOVE FROM EXCERCISE TO EXCERCISE WITH NO STOP. FOCUS ON PERFECT TECHNIQUE. MOVE WELL!

WEDNESDAY.05.2020

A.1. WARM UP

SOME TEMPO DEADLIFT, SO GET YOUR CORE AND LEGS READY TO SPEND SOME TIME UNDER TENSION!! DON´T FORGET
TO GET READY YOUR ARMS WITH SOME HANGS.

B.1. DEADLIFT

4×4 @41X0

THE SECOND YOU WAIT BETWEEN THE EXCENTRIC AND CONCENTRIC MEANS IS A DEAD STOP DL!

@41X0 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

B.2. SNATCH DEADLIFT

2×6 @85%

TRY TO SIMULATE A SNATCH FROM THE FLOOR TO THE HIPS. USE STRAPS
 C.1. WOD. BIGBRO

2 ROUNDS FOR TIME

20 RING DIPS

15 BOX JUMPS

10 HANG POWER CLEAN & JERK @40KG/30KG

3MIN REST

5 ROUNDS FOR TIME

4 RING MU

4 BOX JUMP OVER NO TOUCH

2 POWER CLEAN & JERK @100KG/70KG

IF YOU DON´T HAVE RING MU, GO FOR x2 RING PULL UPS

POWER CLEANS HAVE TO BE T&G, IF IT´S TOO HEAVY, DROP WEIGHT, IT SHOULD BE AROUND YOUR 75%- 80%

D.1. SHOULDER HEALTH

FOR QUALITY

3MIN GYMNASTIC SWIMMING*

50 BANDED FACE PULLS

50 BEND OVER LATERAL RISES

50 BANDED PULL APARTS

3MIN GYMNASTICS SWIMMING*

* https://www.youtube.com/watch?v=6Bt_CL1rkiQ
 GYMNASTICS SWIMMING…

30” ISO

20 UP-DOWN

10 BREASTROKE

10 FREE

FOR THE 50/50/50, TRY TO REST AS LITTLE AS YOU CAN, LOOK FOR A NICE BURN!!!

THURSDAY, AUGUST.06.2020

A.1. WARM UP /300M/

25 FREE

25 BACK

50 KICK

50 FREE

50 BACK

50 KICK

25 FREE

25 BACK

B.1. TECHNIQUE /300M/

2 ROUNDS OF

25 LATERAL KICK

5” REST

25 LATERAL KICK

5” REST

25 LEFT ARM FREE

5” REST

25 RIGHT ARM FREE

5” REST

50 LESS NUMBER OF STROKES

2MIN REST
 AIM IS TO HAVE THE BEST TECHNIQUE YOU CAN, TRY TO “FLOW WITH THE WATER” DON´T FIGHT. USE YOUR LEGS!!!

C.1. BREATH UNDER FATIGUE /700M/

14×50

REST 20” BETWEEN ROUNDS

ODD: @90% HARD BUT DOABLE AT THE SAME PACE FOR THE 6 ROUNDS

EVEN: EASY BREATH EVERY 3 STROKES

AIM TO MAKE ALL THE TIME THE EVEN AND ODD ROUNDS AT THE SAME PACE, IF YOU START WITH ODD @35” AND EVEN
@45”, TRY TO FINISH AT THAT PACE ALSO.

GET THE TIME IT TAKE YOU TO FINISH THE 12 ROUNDS. GOOD TIME WOULD BE AROUND 12MIN.

D.1. DIVE AND SWIM

SPEND 10’/15’ DIVING OFF THE BLOCKS

TRY TO GO AS FAR AS YOU CAN AND BREAK THE WATER WITH 2 STRONG STROKES!

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY, AUGUST.07.2020

A.1. WARM UP

FOCUS ON YOUR SHOULDERS. WARM UP WELL AND MAKE A GOOD ACTIVATION AND MOBILITY WORK, THE TEMPO WORK
IS GOINF TO BE INTENSE.
 B.1. BENCH PRESS

4×5 @41X0

IT CAN BY BUILDING. GO FOR A HEAVY 5 REP. MOVE PERFECT.

THE SECOND YOU WAIT BETWEEN THE EXCENTRIC AND CONCENTRIC MEANS IS A DEAD STOP DL!

@41X0 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

C.1. CLEAN & JERK % WORK

4×2+2 HANG POWER CLEAN + PUSH PRESS @60%

4×1+1 BELLOW KNEE HANG POWER CLEAN + JERK @65%

4×1 SQUAT CLEAN & SPLIT JERK @70%

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. EMOM WORK.

UNTIL FAILURE…

ODD: 4/6/8/10/12… SNATCH @60KG/40KG

EVEN: 15 BAR FACING BURPEES

WHEN YOU FAIL… 3MIN REST AND REPEAT

 AIM TO MAKE THE SAME NUMBER OF SNATCHES IN THE FIRST AND SEGOUND ROUNDS!

WORKING TIMES SHOULD BE AROUND 50” FOR THE BURPEES

E.1. TOLA

EVERY 4MIN FOR 16MIN (4 ROUNDS)

500M ROW SPRINT.

SCORE SLOWEST ROUND

SIMPLE, GO HARD, HOW LONG CAN YOU HOLD A PAINFULL PACE?

SATURDAY.AUGUST.08.2020

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP STRENGHT

4 ROUNDS, BUILDING

6 WEIGHTED PULL UPS. FIND MAX

START AT A MODERATE WEIGHT AND THEN GO UP UNTIL YOU FIND A HEAVY 6 REP WEIGHTED PULL UP.

C.1. TWO4PAIN

FOR TIME.
 1K RUN

90DBL DB STEP OVER @22’5KG/15KG (1 WORK/ 1 DEAD HANG)

80 ALTERNING DB POWER SNATCH @22’5KG/15KG (SINCRO)

70 DB THRUSTERS (1WORK/1 WALL SIT)

60 T2B (SINCRO)

50 BURPEE BOX JUMP OVER (1 WORK/ 1 REST)

40M HAND STAND WALK (40M EACH. 1 WORK/ 1 REST)

30 BURPEE BAR MU (SINCRO)

20 DEVIL PRESS @22’5KG/15KG (1 WORK / 1 L-SIT DB SUPPORT)

1K RUN

SCORE 1: FOR TIME

SCORE 2: LAS 1K RUN

SCALE MOVES IF YOU NEED TO.

MONDAY.AUGUST.10.2020

A.1. WARM UP

FOCUS IN ANKEL MOBILITY AND T-SPINE POSITION, THE BETTER POSTURE YOU HAVE WHILE SQUATTING THE MORE
WEIGHT YOU´LL MOVE. MOVE MORE WEIHT THAN LAST WEEK!

B.1. FRONT SQUAT –TEMPO-

4×5 @50X1

BUILDING. END UP WITH A HEAVY 5 REP.

TRY NOT TO FAIL. SMALL WEIGHT JUMPS. LOAD MORE THAN LAST WEEK!
 @50X1 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

C.1. SNATCH % WORK

4×1+1MUSCLE SNATCH + HIGH HANG MUSCLE SNATCH @50%-60%

2×1+1+1 HIGH HANG POWER SNATCH+ HANG POWER SNATCH+ BELLOW KNEE HANG POWER SNATCH @60%-65%

3×1 BELLOW KNEE DEEP POWER SNATCH @65%-70%

4×2+2 HANG SQUAT SNATCH+ OVER HEAD SQUAT 70%

4×1 SQUAT SNATCH @75%

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. WOD. PULL FOCUS. INTERVALS

YELLOWSUBMARINE

6 ROUNDS FOR TIME. TCAP 22MIN

1 ROPE CLIMB

30 DU

8 DB HANG POWER CLEAN ALTERNING @30KG/20KG

30 DU

16 CHEST TO BARS

FIRST 3 ROUNDS 1’ REST

LAST 3 ROUNDS 2’ REST

 ROUNDS SHOULD BE AROUND 2’30” SCALE WEIGHT UP OR DOWN IF NEEDED.

TUESDAY.AUGUST.11.2020

A.1. WARM UP

JUST A GENRAL WARM UP, DON´T START THE SWEAT PUMP WITH A LOW HEART RATE, START MOVING WITH SOME
MOBILITY WORK AND THEN GET YOUR HEAD READY TO SPEND SOME TIME IN THE HELL BIKE!

B.1. SWEATPUMP

ASSAULT BIKE

10 ROUNDS FOR CALORIES

15” EASY

45” HARD

30” HARD

30” EASY

15” HARD

45” EASY

TRY TO INCREASE PACE EVEY SET. START WITH A TARGET INTENSITY FOR EVERY TIME FRAME AND HOLD IT FOR THE 10
ROUNDS! AGAIN, HOW STRONG IS YOUR MENTAL GAME?

C.1. PUSH FOCUS.

FOR TIME

30 PUSH UPS HR

20 HANG POWER C&J @45KG/32KG

10 PARALLETE HSPU

3MIN REST

FOR TIME
 30 HSPU

20 HANG POWER C&J @45KG/32KG

10 PARALLETE HSPU @45KG/32KG

2MIN REST

FOR TIME

10 PUSH UPS HR

10 HANG POWER C&J @45KG/32KG

10 PARALLETE HSPU

10 HANG POWER C&J @45KG/32KG

10 HSPU

PUSHING FOCUS…

TRY TO GO UNBROKEN FOR AS LONG AS YOU CAN.

IF YOU NEED TO SCALE DOWN THE MOVEMENT SCALE, BUT BE SURE THE MOVEMENT IF PERFECT WHILE YOU DON´T
LOOSE THE TECHNIQUE. RESPECT THE TECHNIQUE AND MOVE FAST FROM MOVE TO MOVE

D.1. BODY ARMOUR

3 ROUNDS NOT FOR TIME

10 DBL KB FRONT RAK NARROW SQUAT HEELS UP

20M SLED PUSH

20M SLED PULL

2MIN REST

2 ROUNDS FOR TIME

14 HIP THRUST @MODERATE

14 GHD SIT UPS

14 GHD HIP EXTENSIONS

 14 STRICT T2B

2MIN REST

GO HEAVY BUT WITH PERFECT TECHNIQUE. DON’T MOVE FAST, CONTROL THE MOVEMENT AND FEEL THE PUMP! GO
FROM MOVE TO MOVE WITH NO REST!

WEDNESDAY.AUGUST.12.2020

A.1. WARM UP

SOME TEMPO DEADLIFT, SO GET YOUR CORE AND LEGS READY TO SPEND SOME TIME UNDER TENSION!! DON´T FORGET
TO GET READY YOUR ARMS WITH SOME HANGS.

B.1. DEADLIFT

4×4 @31X0

THE SECOND YOU WAIT BETWEEN THE EXCENTRIC AND CONCENTRIC MEANS IS A DEAD STOP DL!

@31X0 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

B.2. SNATCH DEADLIFT

2×5 @95%

TRY TO SIMULATE A SNATCH FROM THE FLOOR TO THE HIPS. USE STRAPS

C.1. WOD. THUNDER

AMRAP 6 MIN
 5 BURPEE BOX JUMP OVER

3 THRUSTERS*

2 T2B*

*ADD 3 THRUSTERS EVERY ROUND

**ADD 2 T2B EVERY ROUND

3 MIN REST

FOR TIME. TCAP 6MIN

SCORE OF AMRAP

DO THE AMRAP, GO HARD, THEN REST AND UNDO YOUR SCORE… CAN YOU FINISH UNDER THE TCAP?

D.1. SHOULDER HEALTH

2 ROUNDS OF

SHOULDER 21

(7 FRONT RISES, 7 LATERAL RISES, 7 BEND OVER LATERAL RISES)

75 FLOOR SITTED SHOULDER PRESS @ EMPTY BAR

2 ROUNDS OF

SHOULDER 21

(7 FRONT RISES, 7 LATERAL RISES, 7 BEND OVER LATERAL RISES)

MOVE WELL, DON´T OVERLOAD, GO UNBROKEN IN THE SHOULDER 21. BREAK AS LITTLE AS YOU CAN IN THE
SHOULDER PRESS.

THURSDAY.AUGUST.13.2020
 A.1. WARM UP /300M/

100 KICK

100 ARMS

100 FREEE

B.1. TECHNIQUE /400M/

2 ROUNDS

2×25 LATERAL KICK

2×25 1 ARM SWIM (25 EACH)

2×25 LESS STROKES

2×25 BREATH EVERY 5 STROKES

3MIN REST

TRY TO SWIM AS PERFECT AS YOU CAN. RESPECT THE TECHNIQUE AND TIME BETWEEN LAPS.

C.1. BREATH & FATIGUE /400M/

4 ROUNDS

25M @100%

10” WORK

25M @EASY. BREATH c/3

10” REST

3 MIN REST

4 ROUNDS

25M @100%
 10” WORK

25M @EASY. BREATH c/3

10” REST

TRY TO GO AS HARD AS YOU CAN AND LETS SEE HOW GOOD YOU RECOVER WHILE YOU SWIM!!

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.

TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL, AS SOON
AS YOU TOUCH IT, YOU TURN AND

FRIDAY, AUGUST.14.2020

A.1. WARM UP

FOCUS ON YOUR SHOULDERS. WARM UP WELL AND MAKE A GOOD ACTIVATION AND MOBILITY WORK, THE TEMPO WORK
IS GOING TO BE INTENSE.

B.1. BENCH PRESS

4×4 @31X0

BUILDING.MOVE PERFECT. RESPECT THE TEMPO AND BUILD TO A HEAVY 4 REP WITH TEMPO. PUSH HARD.

THE SECOND YOU WAIT BETWEEN THE EXCENTRIC AND CONCENTRIC MEANS IS A DEAD STOP DL!

@31X0 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

 C.1. CLEAN & JERK. %WORK

4×2+2 HANG POWER CLEAN+ HANG POWER CLUSTER @55%-60%

2×1+2 BELLOW KNEE PC+ PUSH JERK+ SPLIR JERK @60%-65%

3×1+1 HANG DEEP POWER CLEAN+ BELLOW KNEE HANG SQUAT CLEAN @70%

4×1 SQUAT CLEAN & JERK @75%

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. EMOM WORK. SCORPION

EVERY 2MIN FOR 6 ROUNDS.

12MIN TOTAL WORK

18/12 CAL ROW

18 WALL BALL @9KG/7KG

8 DB HANG C&J @30KG/20KG

DB C&J ARE DONE 4 AND 4 EACH ARM, NOT ALTERNING.

FOCUS ON GOING ALL OUT IN THE ROW, THE MOVE FAST IN TRANSITIONS. IF YOU DON´T HAVE TIME TO COMPLETE THE
PRESCRIVED WORK, DROP CALS.

E.1. TOLA

EVERY 2MIN FOR 6 ROUNDS. 12 MIN TOTAL WORK

20” MAX EFFORT IN THE ASSAULT BIKE.

SCORE: ROUND WITH LESS CALORIES

 SATURDAY. AUGUST.15.2020

A.1. WARM UP

PULLING TO START OUT HOT THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS
READY TO DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP

3 ROUNDS. BUILDING

FIND HEAVY 5 REP MAX

C.1. TWO4PAIN. IN PAIRS

16 MIN AMRAP. I GO YOU GO

5M HSW

4 HANG SQUAT SNATCH @60KG/40KG

3 BAR MU

5MIN REST

9 MIN AMRAP

ATHLETE “A”

MAX ROUNDS OF…*

5 STRICT PULL UPS

10 PUSH UPS

15 AIR SQUATS

ATHLETE “B”
 MAX ROUNDS OF…*

15DU

4 BURPEE BJ OVER

*CHANGE ROLLS @ ANY TIME

5MIN REST

FOR TIME. SINCRO

CASH IN

400M RUN

21/15/9

DEADLIFT @60KG/40KG

STOH @60KG/40KG

CASH OUT

400M RUN

MONDAY.AUGUST.17.2020

A.1. WARM UP

MONDAY TEMPO FRONT SQUATS! FOCUS ON A GOOD FRONT RACK POSITION AND SPEND SOME TIME WORKING ON
YOUR LOWER BODY.

B.1. FRON SQUATS

5×4 @40X1
 BUILDING. END UP WITH A HEAVY 5 REP.

TRY NOT TO FAIL. SMALL WEIGHT JUMPS. LOAD MORE THAN LAST WEEK!

@40X1 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

C.1. SNATCH. % WORK

4×1+1+1 HIGH HANG MUSCLE SNATCH+ HANG MUSCLE SNATCH+ BELLOW KNEE HANG POWER SNATCH (BUILDING,
START @50% AND BUILD. MAX 70%)

3×2+1 HANG POWER SNATCH+ OHS @70%-75%

3×1+2+1 SNATCH PULL + HANG POWER SNATCH+ BELLOW KNEE SQUAT SNATCH75%-80%

4×1 SQUAT SNATCH @80%

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. WOD. BIGBRO & LITTLEBRO

FOR TIME

30 RING DIPS

20 T2B

200M RUN

2MIN REST

30 HSPU
 20 T2B

200M RUN

2MIN REST

30 PUSH UPS HR

20 T2B

200M RUN

5MIN REST

FOR TIME

15 RING DIPS

10 T2B

100M RUN

1 MIN REST

15 HSPU

10 T2B

100M RUN

1MIN REST

15 PUSH UPS HR

10 T2B

100M RUN

SCALE MOVES IF NEEDED.

FOCUS ON GO UNBROKEN FOR AS LONG AS YOU CAN. THE SECOND PART OF THE FOR TIME TAKE IT AS A SPRINT, GO
ALL OUT AND TRY TO HOLD THE PACE.

TUESDAY.AUGUST.18.2020

A.1. WARM UP

JUST A GENRAL WARM UP, DON´T START THE SWEAT PUMP WITH A LOW HEART RATE, START MOVING WITH SOME
MOBILITY WORK AND THEN GET YOUR HEAD READY TO SPEND SOME TIME IN THE HELL BIKE!

B.1. SWEATPUMP. ROW

10 ROUNDS OF

2 MIN ON

1 MIN EASY WALK

EACH 2MIN WINDOW FOR MAX CALORIES. AIM TO HOLD THE SAME PACE FOR THE 10 ROUNDS. CAN YOU HOLD A +40/+30
CAL EVERY ROUND?

C.1. PULL FOCUS

6MIN AMRAP

2 C2B*

2 DBL KB SNATCH @20KG/14KG*

15 DU

*ADD 2 REPS EVERY ROUND

4MIN REST

6MIN AMRAP
 2 STRICT PULL UPS*

1 D-BALL TO SHOULDER*

ADD 2 REPS EVERY ROUND

D.1. BODY ARMOUR

3 ROUNDS

10 DBL FRON RACK BULGARIAN SPLIT SQUATS (R)

10 DBL FRON RACK BULGARIAN SPLIT SQUATS (L)

40M SLED PUSH @MODERATE

2MIN REST BETWEEN ROUNDS

3 ROUNDS

15 GHD

12 SINGLE LEG DB ROMANIAN DL

7 STRICT T2B

12 SINGLE LEG DB ROMANIAN DL

7 STRICT T2B

WEDNESDAY. AUGUST.19.2020

A.1. WARM UP

SOME TEMPO DEADLIFT, SO GET YOUR CORE AND LEGS READY TO SPEND SOME TIME UNDER TENSION!! DON´T FORGET
TO GET READY YOUR ARMS WITH SOME HANGS.

B.1. DEADLIFT

4×4 @21X0

THE SECOND YOU WAIT BETWEEN THE EXCENTRIC AND CONCENTRIC MEANS IS A DEAD STOP DL!
 @21X0 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

B.2. SNATCH DEADLIFT

3×4 @105%

TRY TO SIMULATE A SNATCH FROM THE FLOOR TO THE HIPS. USE STRAPS

C.1. WOD. KINGKONG

4 ROUNDS FOR TIME

12 HP CLEAN @60KG/ 40KG

9 FRONT SQUAT @60KG/ 40KG

6 STOH @60KG/ 40KG

4MIN REST

4 ROUNDS FOR TIME

6 HP CLEAN @80KG/ 55KG

4 FRONT SQUAT @80KG/ 55KG

2 STOH @80KG/ 55KG

50M SHUTTLE SPRINT

D.1. SHOULDER HEALTH

75 BANDED PULL APART

2’ GYMNASTICS SWIMMING

75 BANDED SITTED ROWS

 2’ GYMNASTICS SWIMMING

75 BANDED EXTERNAL ROTATIONS

MOVE WELL, DON´T BREAK AS LITTLE AS YOU CAN. FEEL THE PUMP

THURSDAY. AUGUST.20.2020

A.1. WARM UP /400M/

4×50+ 50 (FREE + KICK)

REST 15” BETWEEN ROUNDS AND MOVES.

B.1. TECHNIQUE /450M

3 ROUNDS NOT FOR TIME

25 RIGHT ARM SWIM

25 HEAD UP

30” REST

25 LEFT ARM SWIM

25 HEAD UP

2MIN REST

3 ROUNDS NOT FOR TIME

25 FREE LESS STROKES POSSIBLE

25 FREE C/5

30” REST

C.1. CAPACITY WORK

4 ROUNDS OF…
 25M ALL OUT*

15” REST

50M C/3

15” REST

25M ALL OUT*

2 MIN REST

*JUMP OFF THE BLOCKS OR THE CURB

IF EVERY 1 MIN IS TOO HARD FOR YOU, ADD 15” OR 30”. BEST AVERAGE, GO HARD.

FRIDAY, AUGUST. 21.2020

A.1. WARM UP

FOCUS ON YOUR SHOULDERS. WARM UP WELL AND MAKE A GOOD ACTIVATION AND MOBILITY WORK, THE TEMPO WORK
IS GOING TO BE INTENSE.

B.1. BENCH PRESS

5×3 @21X0

BUILDING.MOVE PERFECT. RESPECT THE TEMPO AND BUILD TO A HEAVY 4 REP WITH TEMPO. PUSH HARD.

@21X0 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

C.1. CLEAN & JERK. % WORK

4×2+1+1 BELLOW KNEE HANG CLEAN PULL+ HANG POWER CLEAN+ BELLOW KNEE HANG POWER CLEAN @BUILDING TO
YOUR 70%

3×1+2 HANG POWE CLEAN+ PUSH JERK @70%-75%

3×1+1+2 POWER CLEAN & PUSH JERK+ SPLIT J+ HANG SQUAT CLEAN @75%

4×1 SQUAT CLEAN T& JERK @80%

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

C.1. EMOM WORK.

6MIN EMOM

ODD: 15/10 CAL ASSAULT+ 7M HSW

EVEN: 15 WB @9KG/6KG+ 4 RMU

REST 2MIN… REPEAT

SCALE IF NEEDED. IT SHOULD BE 6 MIN REALLY HARD, BUT DOABLE. SCALE FIRST CAL ASSAULT AND WALL BALLS.

D.1. TOLA

EVERY 2 MIN FOR 6 TIMES (12 MIN TOTAL WORK…)

200M RUN SPRINT!!!

SIMPLE, GO AS FAST AS YOU CAN FROM THE START AND ENJOY!!

SATURDAY.AUGUST.22.2020

A.1. WARM UP

PULLING TO START THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS READY TO
DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.
 B.1. PULL UP

3 ROUNDS. BUILDING

FIND HEAVY 5 REP MAX

SIMPLE, BUILD EACH ROUND, START WITH A HEAVY WEIGHT. PUSH YOURSELF

C.1. TWO4PAIN

IN PAIRS.

10MIN AMRAP & FOR TIME

10MIN MAX CAL ROW

2 ROUNDS FOR TIME

15/12/9/6

T2B

BOX JUMP OVER

THRUSTERS @42’5KG/30KG

CALORIES ARE RUNNING ALL THE TIME.

EACH ATHLETE DOES A FULL ROUND OF “15’S OR 12’S” BEFORE CHANGING ROLES.

TIME REMAINING MAX CAL ROW (ATHLETE “A” WORKS ATHLETE “B” REST)

5 MIN REST

IN PAIRS 15 MIN AMRAP

10MIN MAX CAL ASSAULT BIKE

 10MIN MAX ROUNDS OF

3 BAR MU

4 POWER SNATCH @60KG/40KG

5 STRICT HSPU

6 BJ OVER NO TOUCH

ASSAULT BIKE ALLWAYS RUNNING.

MUST FINISH ONE ROUND TO CHAGE ROLLES.

5 MIN REST

25MIN TCAP

FOR TIME

2000M RUN

50DL @80KG/55KG

50 PULL UPS SINCRO

50 BAR FACING BURPEES

REMAINING TIME

BUILD TO A HEAVY THRUSTER

MONDAY.AUGUST.24.2020

A.1. WARM UP
MONDAY TEMPO FRONT SQUATS! FOCUS ON A GOOD FRONT RACK POSITION AND SPEND SOME TIME WORKING ON
YOUR LOWER BODY.

B.1. FRON SQUATS

5×3 @30X1

GO HEAVY TODAY!! BUILDING.

TRY NOT TO FAIL. SMALL WEIGHT JUMPS. LOAD MORE THAN LAST WEEK!

@30X1 IS THE TEMPO.

FIRST NUMBER IS THE EXCENTRIC FASE

SECOUND, TIME BETWEEN THE EXCENTRICT AND CONCENTRIC

THIRD IS FOR THE CONCENTRICS FASE

THE LAST ONE IS THE TIME BETWEEN CONCENTRIC AND EXCENTRIC.

C.1. SNATCH. % WORK

4×1+1+1 SNATCH PULL+ HIGH HANG MUSCLE SNATCH+ BELLOW KNEE POWER SNATCH (BUILDING TO 60%-65%

4×1+1 HANG POWER SNATCH + HANG DEEP POWER SNATCH (BUILDING TO 75%)

4×2 BELLOW KNEE SQUAT SNATCH @75%-80%

5×1 SQUAT SNATCH @85% (BUILDING. DON´T FAIL)

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. WOD. SAND

5 ROUDS FOR TIME

15/10 CAL ROW

 10 STRICT PULL UPS

SIMPLE. GO HARD AND ENJOY THE PUMP!!

E.1. WOD. SALT

7 MIN AMRAP

6 PULL UPS

6 OHS @43KG/30KG

1 ROPE CLIMB

TRY TO GO HARD FROM THE START AND LETS SEE HOW LONG CAN YOU HOLD THAT PACE!!!

MONDAY. AUGUST.25.2020

A.1. WARM UP

JUST A GENRAL WARM UP, DON´T START THE SWEAT PUMP WITH A LOW HEART RATE, START MOVING WITH SOME
MOBILITY WORK AND THEN GET YOUR HEAD READY TO SPEND SOME TIME IN THE HELL BIKE!

B.1. #SWEATPUMP

ASSAULT BIKE

20 ROUNDS FOR CALORIES OF…

10” ON

20” OFF

5MIN REST
 10 ROUNDS FOR CALORIES OF…

20” ON

40” OFF

5MIN REST

10 ROUNDS FOR CALORIES OF…

30” ON

30” OFF

JUST UGLY WORK. GO TO YOUR DARK PLACE AND ENJOY THE PAIN. 40MIN TOTAL WORK

C.1. WOD. PUSH FOCUS. GENESIS

4 ROUNDS FOR TIME

15 T2B

15 HSPU

1MIN REST

5MIN REST

4 ROUNDS FOR TIME

5 BAR MU

10 PUSH UPS HR

5 BAR FACING BURPEES

SCALE BAR MU IF NEEDED. SETS OF MU MUST BE UNBROKEN, IF NOT, SCALE WITH BANDED BAR MU.

D.1. BODY ARMOUR

 3 ROUNDS NOT FOR TIME

10 SINGLE LEG DB ROMANIAN DL (R)

15 GHD BACK EXTENSIONS

10 SINGLE LEG DB ROMANIAN DL (L)

15 HIP THRUST @MODERATE

10 STRICT T2B

3MIN REST

MOVE FAST BUT WELL, FEEL THE PUMP.

WEDNESDAY.AUGUST.26.2020

A.1. WARM UP

SOME TEMPO DEADLIFT, SO GET YOUR CORE AND LEGS READY TO SPEND SOME TIME UNDER TENSION!! DON´T FORGET
TO GET READY YOUR ARMS WITH SOME HANGS.

B.1. DEADLIFT

4×4

GO HEAVY, NO TEMPO TODAY!

B.2. SNATCH DEADLIFT

3×3 @110% OF BEST SNATCH

TRY TO SIMULATE A SNATCH FROM THE FLOOR TO THE HIPS. USE STRAPS
 C.1. WOD. FITNESS GOURMET

3 ROUNDS FOR TIME

600M RUN

8 POWER CLEAN @80KG/55KG

400M RUN

8 SQUAT CLEAN @80KG/55KG

200M RUN

3 MIN REST

SCALE WEIGHT IF NEEDED. CLEANS SHOULD BE OR T&G OR DROP AND LIFT, SHOULD BE A WEIGHT THAT CAN MOVE
WITH NO FAILS.

D.1. SHOULDER HEALTH

3 ROUNDS NOT FOR TIME

40 BANDED PULL APARTS

30 KB Z PRESS @LIGHT

20 PENDLAY ROW @MODERATE

MOVE WELL, GO SLOW.

THURSDAY.AUGUST.27.2020

A.1. WARM UP /300M/

2 ROUNDS NOT FOR TIME

50 FREE

50 KICK

50 BACK
 B.1. TECHNIQUE. FREESTYLE. /300M/

4 ROUNDS NOT FOR TIME

25 LATERAL KICK

25 RIGHT ARM SWIM

25 HEAD UP

1MIN REST

CHANGE ARMS EVERY SET FOR THE SECOND 25.

C.1. SPEED AND RECOVERY /600M/

EVERY 3MIN FOR 18MIN

25 FREE @90%

50 FREE EASY C/3

25 FREE @90%

GOING EVERY 3MIN SHOULD BE “EASY IF YOU ARE A DECENT SWIMMER. IF IT GETS TOO EASY OR HARD, SCALE UP OR
DOWN.

TOTAL 1200M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C3 MEANS YOU BREATH EVERY 3 STROKES.
• C3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY, AUGUST.28.2020
 A.1. WARM UP

WARM UP WELL FOR THE BENCH BUT DON´T FORGET THE CLEN WORK YOU HAVE AFTER, WORK ON THOSE SHOULDERS
AND T-SPINE! BUT ALSO HIPS AND ANKELS FOR A HAVEY AND GOOD LOOKING SQUAT!

B.1. BENCH PRESS

5×2 @11X0

DO THE BENCH WITH A 1” STOP @ CHEST. GO HEAVY, YOU CAN BUILD.

C.1. CLEAN & JERK

5×1+1+1+1 CLEAN PULL+ HANG POWER CLEAN+ PUSH PRESS+ SNATCH

BALANCE @BUILDING UP TO A MAX OF 70%

4×1+1+1 BELLOW KNEE HANG DEEP POWER CLEAN+ FRONT SQUAT+ SPLITJERK @BUILDING UP TO A MAX OF 80

3×2 HANG POWER CLEAN @80%

4×1 SQUAT CLEAN & SPLIT JERK @85% (IT CAN BE BUILDING FROM 80%)

GO FOR TECHNIQUE, MOVE WELL, DON’T FAIL REPS, IF % IS TOO HEAVY OR FEELS “UGLY” DROP % AND DON´T FEEL
BAD ABOUT IT.

D.1. EMOM WORK

14 MIN WORK

ODD: 7M HSW + 5 DEVILL PRESS @HEAVY

EVEN: 40DU+ 10 BOX JUMP

SCALE REPS IF NEEDED. SHOULD BE HARD BUT DOABLE. THE DEVILL PRESS GO AS HEAVY AS YOU CAN BUT YOU
HAVE TO BE ABLE TO GET THE WORK DONE!

E.1. TOLA
 EVERY 2MIN FOR 6 ROUNDS

200M ROW @MAX EFFORT

SCORE SLOWEST ROUND.

SIMPLE. JUST GO CRAZY AND FINISH THE M AS FAST AS YOU CAN. THE REST AND REPEATE.

SATURDAY. AUGUST.29.2020

A.1. WARM UP

PULLING TO START THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS READY TO
DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UPS

3×3 BUILDING TO A MAX

START BUILDING UNTIL YOU FIND A CHALLENGING 3 REP AND THEN START COUNTING FOR THE 3 ROUNDS.

C.1. TWO4PAIN

I GO YOU GO

20 ROUNDS FOR TIME

1 SQUAT SNATCH @85%

2 RING MU

3 BURPEE BOX JUMP OVER NO TOUCH

 5MIN REST

FOR TIME

50 STOH @60/40*

3 ROUNDS OF CINDY**

40 CLEAN @70/47’5KG*

3 ROUNDS OF STRICT CINDY**

30 C&J @80KG/55KG*

3 ROUNDS OF WEIGHTED VEST CINDY**

*SHARE AS YOU WANT

** SINCRO

MONDAY. AUGUST.30.2020

TRANSITION WEEK.

WE ARE JUST GOING TO DROP THE VOLUME A BIT. TO RECOVER AND THEN START THE NEXT CICLE!!

A.1. WARM UP

FOCUS ON DEEP SQUAT MOBILITY AND A NICE SHOULDER ACIVATION FOR THOSE SNATCHES!!

B.1. SNATCH

4×3 HANG MUSCLE SNATCH @50%

4×2+1 BELLOW KNEE POWER SNATCH + HANG SQUAT SNATCH @60%

3×3 POWER SNATCH NO T&G @70%

5×2 SQUAT SNATCH. BUILDING TO A MAX OF 80%

C.1. BACK SQUAT

 5×5 @MODERATE

BUILD FROM SET TO SET. END UP WITH A HEAVY 5 REP BUT DON´T MAX OUT. FEEL POWERFULL AND MOVE WELL.

D.1. WOD. MIMOSAS

20MIN AMRAP

4 BENCH PRESS @BODY WEIGHT

5 SDLH @50KG/35KG

6 DEFICIT HSPU

7 POWER CLUSTER @50KG/35KG

8 T2B

E.1. CORE

3 SETS

15 GHD SIT UPS

40 STANDING PALOV PRESS*

15 GHD HIP EXTENSION

20 HOLLOW ROCKS

*20 EACH SIDE

TUESDAY. SEPTEMBER.01.2020

A.1. WARM UP

JUST GET YOUR HEART REATE UP A LITTLE AND WARM UP YOUR POSTERIOR CHAIN AND UPPER BODY PULL!! THEN GET
YOUR MIND READY FOR SOME PAIN!
 B.1. SWEATPUMP

EVERY 2’30” FOR 6 ROUNDS

500M ROW

BEST AVERAGE

TOTAL 25 MIN WORK

TOTAL 5K ROW

IF YOU DON´T MAKE THE TIME FOR SOME REASON, ADD SOME EXTRA 15” TO REST SOME MORE.

C.1. WOD. PULL FOCUS

1 MIN ON 1MIN OFF. 5 ROUNDS

2 PULL UPS

1 D-BALL TO SHOULDER @50KG/35KG

4 PULL UPS

1 D-BALL TO SHOULDER @50KG/35KG

6 PULL UPS

1 D-BALL TO SHOULDER @50KG/35KG

JUST MOVE REALLY FAST. HOW FAR CAN YOU GET IN THE AMRAP?

D.1. SHOULDER HEALTH

2’ STRAIGHT ARM PLANK

30 FRONT RISES

30 LATERAL RISES
 30 BEND OVER RISES

2’ STRAIGHT ARM PLANK

DONT RUSH. MOVE WELL. FEEL THE SHOULDER PUMP

WEDNESDAY.SEPTEMBER.02.2020

SORRY FOR THE LAST E-MAIL. THIS IS TODAYS WORKOUT!

A.1. WARM UP

FOCUS CON A NICE AND GOOD UPPER BODY MOBILITY SESION AND SHOULDER ACTIVATION. MOBILIZE YOUR T-SPINE
FOR A BETTER OH MOBILITY.

B.1. JERK

FIND A HEAVY AND GOO LOOKING COMPLEX OF

2 SHOULDER PRESS+ 2 PUSH PRESS+ 2 PUSH JERK+ 2 SPLIT JERK

THEN… @70% OF BEST JERK

3×3 PUSH JERKS

3×2 SPLIT JERKS

GO HEAVY FOR THE COMPLEX AND THEM MOVE WELL IN THE % WORK. LOOK FOR A STRONG AND FAST LOCK OUT!

C.1. SNATCH DEADLIFT

3×4 HANG SNATCH PULL @80%

3×2 BELLOW KNEE SNATCH PULL @85%

* IN ALL OF THE LIFT DO A 3” EXCENTRCI FASE FROM THE HIP TO THE HANG AND THE BELLOW KNEE

MOVE WELL, MAKE A PERFECT PULL. RECORD YOURSELF AND MAKE SURE YOU PULL THE BAR WHEN YOU ARE
SUPPOSED TO PULL THE BAR.
 D.1. WOD. DANGER

30 PUSH UPS HR

30M OH WALKING LUNGE

30 DB HANG C&J

30M OH WALKING LUNGE

30 PUSH UPS HR

DUMBELL @25KG/17’5KG

OH WALKING LUNGE DONE WITH 1 DB CHANGE HANDS EVERY 7’5M

HANG CLEAN & JERK MUST BE DONE ALTERNING

JUEVES. SEPTEMBER.03.2020

A.1. WARM UP /225M/

3 ROUNDS. NOT FOR TIME

25 FREE

25 BACK KICK

25 FREE C/3

30” REST

B.1. TECHNIQUE WORK /400M/

4 ROUNDS NOT FOR TIME

25 FREE HEAD UP

10” REST

25 LATERAL KICK (R)

 10” REST

25 LATERAL KICK (L)

10” REST

25 FREE LESS NUMBER OF STROKES

2 MIN REST

C.1. FATIGUE CONTROL /600M/

3 ROUNDS

25 ALL OUT

25 EASY

30” REST

50 ALL OUT

50 EASY

30” REST

25 ALL OUT

25 EASY

AIM TO REPLICATE TIMES OF THE 25’S.

THE EASY SWIM, JUST MOVE, TRY TO SWIM AS GOOD AS YOU CAN, BUT THE MOST IMPORTANTE PART, DON´T STOP
SWIMMING!!

TOTAL: 1225M

FRIDAY. SEPTEMBER.04.2020

A.1. WARM UP

FOCUS ON DEEP SQUAT MOBILITY AND A NICE FRONT RACK MOBILITY FOR THOSE CLEANS!!!
 B.1. CLEAN. % WORK

4×1+1+1 CLEAN PULL+ HANG MUSCLE CLEAN+ BELLOW KNEE DEEP POWER CLEAN BUILD TO A MAX OF 50%

3×3 HANG POWE CLEAN @60%

3×1+1+1BELLOW KNEE POWER CLEAN+ FRONT SQUAT + HANG SQUAT CLEAN BUILD TO A @70%

4×2 SQUAT CLEAN. BUILDING TO A MAX OF 80%

C.1. GYMNASTICS FOCUS

4 ROUNDS

4 STRICT RING MU

4 RING MU

4 RING DIPS

4 RING PULL UPS

IF YOU DON´T HAVE STRICT RING MU OR RING MU

4 ROUNDS

4 T2R

4 HIP TO RING

4 RING PULL UPS

4 RING DIPS

SCALE UP OR DOWN IFF NEEDED. ASKE FOR HELP OR USE BANDS.

IF NUMERS ARE TOO BIG, DROP NUMBERS AND ADD ONE OR TWO ROUNDS.

D.1. WOD. FIRE BALL

10 ROUNDS FOR TIME

2 SQUAT SNATCH @70KG/50KG

3 BAR MU
 4 BURPEE BOX JUMP OVER NO TOUCH

FOR THE SNATCH, IT SHOULD BE A WEIGHT THAT YOU MOVE AND YOU KNOW YOU ARE NOT GOING TO FAIL THE LIFT,
LETS SAY A WEIGHT YOU HIT EVERY DAY WITH NO PROBLEM.

IF YOU DON´T HAVE BAR MU (THE 3 SHOULD BE UNBROKEN) GO WITH BANDED MUSCLE UP OR STRICT PULL UPS OR
WITH LITTLE KIPPING.

HAVE FUN!

SATURDAY. SEPTEMBER.05.2020

A.1. WARM UP

PULLING TO START THIS WEEKEND! MAKE A GOOD SHOULDER ACTIVATION AND MAKE SURE YOUR BODY IS READY TO
DRAG SOME WEIGHT! DON´T FORGET TO GET A GOOD SHOULDER AND T-SPINE MOBILITY.

B.1. PULL UP

5×5 WEIGHTED PULL UPS

BUILDING. DON´T GO TO A MAX STAY IN A RPE OF 7.

RPE: RATING OF PERCEIVED EXERTION

C.1. TWO4PAIN

00:00 TO 20:00

FOR TIME

50 WB @9KG/6KG

50 T2B

50 HSPU

30 POWER CLUSTERS @70KG/50KG

WB, T2B, HSPU ARE DONE SINCRO

POWER CLUSTERS, SPLIT REPS, I GO YOU GO.

 20:00 TO 40:00

FOR TIME

500M RUN

50 BAR FACING BURPEES

50 AMRICAN KB SWING @32KG/24KG

20 THRUSTERS @90KG/63KG

RUN, BURPEES, KB SWINGS ARE DONE SINCRO

THURSTERS, SPLIT REPS, I GO YOU GO.

40:00 TO 60:00

FOR TIME & MAX KG MOVED

50M HSW

250 DU

50 C2B

MAX REP CLUSTER

HSW, DU, C2B ARE DONE SINCRO

MAX CLUSTER I GO YOU GO.

SCORE: ADD ALL “FOR TIME” & TOTAL KG

E START NEW CICLE!!

THE CICLE IS GOING TO BE THREE WEEKS LONG, WITH A THREE TIME REPEATE, SO NINE WEEKS LONG!
 WE ARE GOING TO FOCUS ON HEAVY WEIGHTLIFTING AND GETTING STRONG IN THE BASIC MOVES (BACK SQUAT,
FRONT, PULL UPS AND FRONT SQUAT)

MONDAYS= SQUATS, WEIGHTLIFTING (SNATCH)

TUESDAY= SWEAT PUMP & GYMNASTICS

WEDNESDAY= BOX SQUATS, SHOULDER TO OVERHEAD

THURSDAY= SWIMMING

FRIDAY= WEIGHTLIFTING (CLEAN), FRONT SQUAT (FROM FLOOR) & BENCH PRESS

SATURDAY= PULL UPS & TEAM WORKOUTS

DAYS ARE GOING TO BE LIKE THAT, WITH LOTS OF EMOM WORK AND KILLER WODS… WE ARE GOING TO GET BIG AND
STRONG!!

MONDAY. SEPTEMBER.07.2020

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

4×5 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

C.1 SNATCH COMPLEX

BUILD TO A MAX

2 SNATCH PULL+ 2 BELLOW KNEE MUSCLE SNATCH

 BUILD TO A MAX

1 HIGH HANG SQUAT SNATCH+HANG POWER SNATCH+ BELLOW KNEE SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

D.1. EMOM

10 MIN WORK

ODD: 12 THRUSTERS @43KG/30KG

EVEN: 15 T2B

SCALE UP OR DOWN IF NEEDED. AIM IF TO MOVE FLUID AND GO UNBROKEN IN BOTH MOVES ALL THE TIME.

E.1. WOD. LUCKY

7MIN AMRAP

3 THRUSTERS @70KG/

4 BAR FACING BURPEES

20 DU

AIM HERE IS TO GO FROM MOVE TO MOVE WITH NO REST BETWEEN. TRY TO REST IN THE BURPEES AND DU TO CRUSH
THOSE THRUSTERS!

FRIDAY, JULY 24.2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULLING MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY LOW
HEART RATE OR OYU ARE GOING TO DIE.
 B.1. SWEATPUMP

8 ROUNDS

1 MIN: 25/18 CAL ROW

2 MIN: MAX CAL ASSAULT

30”: REST

SCORE TOTAL CAL ASSAULT BIKE.

EACH ROUND 3’30”. PERFORM 8 ROUNDS. 28MIN TOTAL WORK

WHAT WE WANT TO WORK HERE IS ROWING LIKE CRAZY AND THEN TRYING TO BE ABLE TO MOVE THE BIKE AT A
DECENT PACE WHILE BEING ABLE TO RECOVER.

C.1. GYMNASTICS FOCUS

EVERY 40” FOR 6 ROUNDS (4’ TOTAL WORK)

BETWEEN 6/14 PULL UPS

THEN…

5×10 PERFFECT BAR KIPPINGS

4×2 ROPE CLIMBS

IN THE FIRST PART, PICK A NUMBER YOU CAN HOLD AND THAT IS GOING TO BECOME A CHALLENGE MID WAY INTO
THE WOD.

THE SECOND PART, QUIALITY WORK, DON´T GET TIRED, FEEL GOOD ON THE BAR AND IN THE ROPE. IF YOU ARE NOT
USED TO THE ROPE, GO FOR ONE ROPE CLIMB

D.1. SLED WORK

 8x50M SLED PUSH

REST 1MIN BETWEEN SETS

LOAD THE SLED WITH A MODERATE/ LIGHT WEIGHT, YOU SHOULD BE ABLE TO BE MOVE IT “FAST-ISH” ALL THE TIME.

E.1. ACCESORIES

3 ROUNDS

12 GHD HIP EXTENSIONS

15” HANG L-SIT HOLD

12 HIP THRUST

DON´T REST BETWEEN MOVES. REST 2MIN BETWEEN ROUNDS

3 ROUNDS

25 BANDED PULL APPARTS

25 BANDED FACE PULLS

25 KNEELING LAND MINE SHOULDER PRESS*

*BOTH KNEES ON THE GROUND. PRESS UPS WITH A MODERATE WEIGHT

DON´T REST BETWEEN MOVES. REST 2MIN BETWEEN ROUNDS

WEDNESDAY. SEPTEMBER.09.2020

A.1. WARM UP

A LOT OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UPS YOUR SHOULDERS AND T-PSINE
MOBILITY
 B.1. STOH FOCUS

IN A 10MIN WINDOW

BUILD TO A MAX, FROM RACK OF…

3 SHOULDER PRESS

3 PUSH PRESS

THEN @60% OF YOUR BEST JERK

4×1 SPLIT JERK (3”ISO @ DIP & 2” ISO @ CATCH)

3×1 SPLIT JERK (3” EXCENTRIC DIP & 2” @ CATCH)

2×1 SPLIT JERK @75%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 10 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YPU MUST FEEL GOOD WITH THE JERK.

C.1. BOX SQUATS

8×2 BOX SQUATS @60% OF BEST BACK SQUAT

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1. FARMER CARRY & CORE

8 ROUNDS NOT FOR TIME

 20M FARMER CARRY @MODERATE

15 HOLLOW ROCKS

1MIN REST

AIM OF THE CARRY IS TO BE TIGHT ON THE MARCH BUT NO NEED TO DIE. JUST FEEL YOU HAVE TO CONTROL THE
MARCH

E.1. WOD. HANGOVER

5 ROUNDS. EACH ONE FOR TIME

8 HANG POWER SNATCH @60KG/40KG

8 BOX JUMP OVER

4 RING MU

REST 1 MIN BETWEEN ROUNDS

SCORE: SLOWEST ROUND

IF YOU DON´T HAVE RING MU GO FOR 4 RING PULL UPS (GO AS HIGH AS YOU CAN AND TRY TO MINTAIN A FALSE GRIP.

IF YOU HAVE RING MU… THEY SHOULD BE GOOD ENOUGHT TO GO UNBROKEN, IF NOT DROP THE NUMBER TO 3 OR 2
AND ADD x2 RING PULL UPS WITH FALSE GRIP.

F.1. FOAM ROLLING

PUT A TIMMER ON AND SPEND 15 MIN FOAM-ROLLING YOUR BODY

THURSDAY. SEPTEMBER.10.2020

A.1. WARM UP/300M/

3 ROUNDS
 25 BACK KICK

50 FREE C/3

25 KICK

B.1. TECHNIQUE FOCUS/FREESTYLE/300M/

3 ROUNDS

25 LESS NUMBER OF STROKES

25 FREE RIGHT ARM

25 HEAD UP

25 FREE RIGHT ARM

REST 15” BETWEEN 25’S.

SWIM AS GOOD AS YOU CAN.

USE YOUR LEGS… A LOT!

C.1. FATIGUE CONTROL/600M/

2 ROUNDS

75M @85%

25M C/3 EASY

1MIN REST

50M @90%

50M C/3 EASY

1MIN REST
 25M @95%

75M C/3 EASY

REST 4 MIN BETWEEN ROUNDS.

START EVERY “SET” WITH A JUMP. LETS LEARN HOW TO GET ADVANTAGE OF THE JUMP

TOTAL 1200M

FRIDAY. SEPTEMBER.11.2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 POWER CLEAN + 2 HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.1. SQUAT CLEAN & FRONT SQUATS

EVERY 4 MIN FOR 4 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 5 FRONT SQUATS

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 4 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH

4×5 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

D.1. BEAR HUG & CORE

5 ROUNDS NOT FOR TIME

40M MED BALL CARRY AGAINS STOMACH @HEAVY

10 GHD SIT UPS

1MIN REST

WE WANT TO MAKE OUR CORE LIKE A GORILLA, SO DON´T RUSH, WALK SLOW AND FEEL ALL YOUR BODY TIGHT

E.1. WOD. PAIN.LAND

4 ROUNDS FOR TIME TCAP 7’

21 CAL ROW

9 PUSH PRESS @70KG/50KG

REST 2MIN

4 ROUNDS FOR TIME TCAP5’

15 CAL ROW
 6 PUSH PRESS @80KG/56KG

SCALE IF NEEDED. TIME CAPS WORK IF YOU PICK A WEIGHT THAT YOU CAN MOVE T&G AL THE TIME. SCALE IF YOU ARE
GOING TO NEED TO BREAK THE SET AFTER THE SECOND ROUND OR SO.

ALSO YOU NEED TO ROW HARD, GO NUTS ON THE ROW AND CHALLENGE YOUR PRESS

SATURDAY. SEPTEMBER.12.2020

A.1. WARM UP

WE PULLING HEAVY, WARM UP SHOULDERS AND CORE.

BUILD TO A MODERATE PULL UP BEFORE JUMPING TO THE HEAVY SETS OF THE STRENGHT PART.

B.1. PULL UP

4×5 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

C.1. #TWO4PAIN

CASH IN…

1200M RUN (I GO YOU GO, 200M CHANGES)

FOR TIME. 1 WORK 1 REST. SPLIT AS YOU WANT, ANY ORDER.

30 BAR MU

60 HSPU

30 DEADLIFT @140KG/95KG

CASH OUT…

1200M RUN (I GO YOU GO, 200M CHANGES)

 1200M RUN: DONE AS I GO YOU GO IN 200M CHANGES. THREE 200M EACH.

FOR TIME: DONE AS 1 WORK 1 REST. SPLIT AS YOU WANT AND IN ANY ORDER. EACH ATHLETE MUST PERFORM HALF
OR THE REPS PRESCRIBED.

14MIN AMRAP. I GO YOU GO*

1 DEVIL PRESS

3 BOX JUMP NO TOUCH

5 WALL BALL @10KG/9KG

*EVERY 2MIN. START @00:00

SINCRO

3 T2B+ 3 C2B

5 BURPEE TO TARGET**

**20CM TARGET

SIMPLE. WE HAVE AN AMRAP AND AT THE SAME TIME AN “EMOM” OF 2 MINUTES THAT WE START IN THE 00:00.

SCORE IS TOTAL ROUNDS OF THE AMRAP.

MONDAY. SEPTEMBER.14.2020

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

5×4 @HEAVY
 AIM TO GO HEAVIER THAN LAST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

1 HIGH HANG SNATCH PULL+ 1 HIGH HANG MUSCLE SNATCH+ 1 BELLOW KNEE SNATCH PULL+ 1 BELLOW KNEE MUSCLE
SNATCH

BUILD TO A MAX

1 HIGH HANG POWER SNATCH+ 2 BELLOW KNEE SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

D.1. EMOM

6MIN EMOM

ODD: 12 WALL BALL @10KG/7KG + 9 T2B

EVEN: 15 HANG POWER CLEAN & JERK @43KG/30KG

2MIN REST

6MIN EMOM

ODD: 12 WALL BALL @10KG/7KG + 9 T2B

EVEN: 10 HANG POWER CLEAN & JERK @53KG/37’5KG

SCALE REPS IFF NEEDED. DON´T TRY TO MAKE THE FIRST TWO MINUTES RX AND THEN DIE AND BLACK OUT FOR THE
NEXT 4. SCALE FROM THE START AND SCALE UP IFF NEEDED AT THE END.
 E.1. WOD. SURVIVAL

9 MIN AMRAP

3 C&J @80KG/56KG

20 DU

6M HSW

A FUN ONE! START HARD AND TRY TO HOLD THE PACE, SCALE WEIGHT IF NEEDED. IF HSW IS HARD FOR YOU, SCALE
TO 2 WALL CLIMBS OR 10 SHOULDER TAPS FACING THE WALL.

TUESDAY. SEPTEMBER. 15. 2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULLING MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY LOW
HEART RATE OR YOU ARE GOING TO DIE.

B.1. #SWEATPUMP

FOR MAX CALORIES ON THE ASSAULT BIKE

3 ROUNDS OF

3MIN ON

1MIN OFF

DIRECTLY INTO…

3 ROUNDS OF

2MIN ON

1MIN OFF
 DIRECTLY INTO…

3 ROUNDS OF

1MIN ON

1MIN OFF

DIRECTLY INTO…

6 ROUNDS OF

30” ON

30” OFF

TOTAL WORKING TIME 20’30”

TOTAL RESTING TIME 11’

TOTAL TIME 31’30”

C.1. GYMNASTICS FOCUS

4 ROUNDS OF

2 ROPE CLIMBS

4 RING MU

2MIN REST

IF YOU DON´T HAVE RING MU, TRY TO DO 2 RING SWINGS + 3 RING PULL UPS WITH A STRONG FALSE GRIP! NOT OF
TIME, MOVE WELL.

C.1. PULL UPS WORK

 1MIN MAX BAR MU

1MIN REST

EVERY 40” FOR 6 ROUNDS (4’ TOTAL WORK)

BETWEEN 6/14 PULL UPS

2MIN REST

MAX BAR MU FOR TIME*

*THE NUMBER OF MU YOU DID THE FIRST MIN, YOU DO IT NOW FOR TIME!

IN THE FIRST PART, PICK A NUMBER YOU CAN HOLD AND THAT IS GOING TO BECOME A CHALLENGE MID WAY INTO
THE WOD. BE AWARE THAT YOUR GRIP IS GOING TO BE AFFECTED BY THE MU.

D.1. SLED WORK

8x50M SLED PUSH

REST 1MIN BETWEEN SETS

SAME AS LAST WEEK. LOAD THE SLED WITH A MODERATE WEIGHT, YOU SHOULD BE ABLE TO BE MOVE IT “FAST-ISH”
ALL THE TIME. NO NEED TO LOAD MORE THAN LAST WEEK, BETTER TO TRY TO MOVE IT FASTER, BUT DON´T OVER
LOAND DE SLED.

E.1. SHOULDER HEALTH

3 MIN GYMNASTICS SWIMMING*

30 LANDMINE KNEELING SHOULDER PRESS

40 BANDED PULL APPARTS

 50 FACE PULLS

40 BANDED PULL APPARTS

30 LANDMINE KNEELING SHOULDER PRESS

3 MIN GYMNASTICS SWIMMING*

LANDMINE, BOTH KNEES MUST BE ON THE FLOOR, DONÑT OVER LOAD THE BAR. FOR THE REST OF MOVEMENTS, MOVE
SLOW AND WITH QUIALITY. YOU SHOULD FEEL THE PUMP.

* https://www.youtube.com/watch?v=6Bt_CL1rkiQ

GYMNASTICS SWIMMING…

30” ISO

20 UP-DOWN

10 BREASTROKE

10 FREE

WEDNESDAY. SEPTEMBER.16.2020

A.1. WARM UP

A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-PSINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW

BUILD TO A MAX, FROM RACK OF…

2 SHOULDER PRESS

BUILD TO A MAX, FROM RACK OF…

3 PUSH PRESS
 THEN @65% OF YOUR BEST JERK

3×2 SPLIT JERK (3”ISO @ DIP & 2” ISO @ CATCH)

3×1 SPLIT JERK (2” EXCENTRIC DIP & 2” @ CATCH)

3×1 SPLIT JERK @78%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK.

C.1. BOX SQUATS

8×2 BOX SQUATS @65% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1. WOD. BULLRIDE

5 ROUNDS.

7 POWER SNATCH @63KG/40KG

200M RUN

7 OH SQUAT @63KG/40KG

1MIN REST
 SCORE SLOWEST ROUND

SCALE WEIGHT IF NEEDED. AIM OF THE WOD IS TO GO UNBROKEN MOST OF THE TIME OR AT LEAST FOR THE FIRST 3
ROUNDS. GO ALL OUT AND TRY TO SURVIVE.

E.1. CORE AND CARRY

6 ROUNDS NOT FOR TIME

20M KB FARMER CARRY (L) KB FRONT RACK (R)*

8 GHD SIT UPS

*2 KB, SAME WEIGHT. DONR RUN. GO HEAVY

F.1. FOAM ROLLING

PUT A TIMMER ON AND SPEND 15 MIN FOAM-ROLLING YOUR BODY.

DO IT!!

THURSDAY. SEPTEMBER.17.2020

A.1. WARM UP /300M/

100 FREE

100 KICK

100 ARMS

B.1. TECHNIQUE FOCUS. FREESTYLE /400M/

2 ROUNDS

25 LATERAL KICK (R)

 25 HEAD UP

25 LATERAL KICK (L)

25 LESS NUMBER OF STROKES

2 ROUNDS

25 RIGH ARM SWIM

25 FIST HANDS SWIM

25 LEFT ARM SWIM

25 LESS NUMBER OF STROKES

REST 10”/15” BETWEEN 25’S AND 1MIN BETWEEN ROUNDS

C.1. EFFORT CONSISTENCY /600M/

BEST EFFORT

EVERY 30” FOR 8 ROUNDS

25M

2MIN REST

EVERY 1MIN FOR 4 ROUNDS

50M

2MIN REST

EVERY 2MIN FOR 2 ROUNDS

100M

SCALE UP OR DOWN THE TIME DEPENDING ON YOUR LEVEL

AIM OF THE WORKOUT IS TO BE ABLE TO REPLICATE YOUR EFFORT IN DIFFERENT DISTANCES, SO DON’T DIE FROM THE
START, SHOULD BE A HARD BUT DOABLE… BUT MUST BE HARD TO MAINTAIN.

FRIDAY. SEPTEMBER.18.2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 CLEAN PULL+ 2 HANG POWER CLEAN + 1 BELLOW KNEE HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.1. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 4 FRONT SQUATS

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH
 4×4 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

D.1 WOD. FRIENDLY FRAN

3 ROUNDS FOR TIME

21 THRUSTER @52KG/38KG

21 C2B

CROSSFIT GAMES FIRST EVEN… HOW CLOSE ARE YOU FROM THE TOP ATHLETE IN THE WORLD? CHECK YOUR TIMES
AGAINST THEM!

E.1. BEAR HUG & CORE

3/4 ROUNDS NOT FOR TIME

7 GHD SIT UPS

60M MED BALL CARRY AGAINS STOMACH @HEAVY

7 GHD SIT UPS

1MIN REST

WALK SLOW, DON’T RUSH AND FEEL YOUR BODY TIGHT ALL THE TIME

SATURDAY. SEPTEMBER. 19. 2020

A.1. WARM UP

WE PULLING HEAVY, WARM UP SHOULDERS AND CORE.

BUILD TO A MODERATE PULL UP BEFORE JUMPING TO THE HEAVY SETS OF THE STRENGHT PART.
 B.1. PULL UP

5×4 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

C.1. #TWO4PAIN

RUNNING CLOCK

00:00 TO 16:00.

16 MIN AMRAP. I GO YOU GO

15 DU

10 HSPU

5 HANG POWER SNATCH

POWER SNATCH @ MAX WEIGHT T&G

SCORE1: TOTAL ROUNDS

SCORE2: TOTAL WEIGHT MOVED

POWER SNATCH MUST BE T&G, IF YOU FAIL, YOU MISS THE ROUND AND WEIGHT TO ADD UP IN THE SCORE.

16:00 TO 21:00

REST

21:00 TO 33:00.

SINCRO. FOR TIME . TCAP 12 MIN

 CASH IN

600M RUN

21/15/9

DL @100KG/70KG

T2B

CASH OUT

600M RUN

33:00 TO 38:00

REST

38:00 TO 44:00

FOR TIME. SINCRO. TCAP 6 MIN

9/7/5

BAR MU

SDLH @60KG/40KG

44:00 TO 49:00

AMRAP

MAX BURPEE BOX JUMP OVER*

1 ATHLETE WORKS, 1 ATHLETE REST

MONDAY. SEPTEMBER. 21. 2020

A.1. WARM UP
WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

6×3 @HEAVY

AIM TO GO HEAVIER THAN LAST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

3 HANG MUSCLE SNATCH + 1 BELLOW KNEE POWER SNATCH

BUILD TO A MAX

1 BELLOW KNEE POWER SNATCH +2 HANG SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

D.1. EMOM

6MIN EMOM

ODD: 15 BAR FACING BURPEES

EVEN: 7 HANG POWER SNATCH + 7 OH SQUAT @43KG/30KG

2MIN REST

6MIN EMOM
 ODD: 15 BAR FACING BURPEES

EVEN: 6 HANG POWER SNATCH + 6 OH SQUAT @53KG/

SCALE REPS OR WEIGHT IF NEEDED.

SNATCH & OH SHOULD BE UNBROKEN MOST OF THE TIME, IF YOU HAVE TO BREAK FROM THE START, DROP WEIGHT.

E.1. WOD. BURN

AMRAP 8

2 SNATCH @80KG

3 BOX JUMP OVER NO TOUCH

4 PULL UPS

5 T2B

SNATCHES ARE HEAVY, SCALE DOWN THE WEIGHT IF ITS A WEGITH YOU DON’T MAKE EVERY TIME YOU TRY TO
SNATCH IT.

TUESDAY. SEPTEMBER.22.2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULLING MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY LOW
HEART RATE OR YOU ARE GOING TO DIE.

B.1. #SWEATPUMP

5 ROUNDS

400M HARD
 200M EASY

400M HARD

1MIN REST

TOTAL DISTANCE 5K

DON´T GO JUST CRAZY IN THE HARD PART AND THEN JUST SURVIVE FOR THE REST OF THE 1K.

THINK AS A 5K AND TRY TO GET THE BEST AVERAGE FOR THE 5 ROUNDS IN THE 400M.

TO JUST DON’T GUESS IN THE EASY PART, TARGET AND EASY PACE FOR YOU, THAT OYU CAN HOLD IN A MIDDLE OF A
WOD AND STICK TO IT.

C.1. GYMNASTICS FOCUS

4 ROUNDS. NOT FOR TIME

4 RING MU

2 ROPE CLIMBS

10 RING DIPS

3MIN REST

DON´T GO FOR TIME, BUT TRY TO PUSH THE RYTHM.

AIM TO GO AS FAST AS YOU CAN BUT AS LONG YOUR TECHNIQUE IS PERFECT, TECHNIQUE IS THE MAIN FOCUS HERE.

C.2. PULL UPS WORK

EVERY 40” FOR 12 ROUNDS (8’ TOTAL WORK)

ODD ROUNDS: 2 HEAVY STRICT PULL UPS

EVEN ROUNDS: 6/14 PULL UPS OR C2B

AIM HERE IS TO PUSH HARD IN THE STRICT PULL UPS AND THEN FELL LIGHTER IN THE BUTTERFLY ONES. TRY TO MAKE
BIGGER SETS THAN LAST WEEK.
 D.1. SLED & FARMER WORK

10x50M SLED PUSH & FARMER CARRY

ODD: FARMER

EVEN: SLED PUSH

REST 1MIN BETWEEN SETS

SAME AS LAST WEEK. LOAD THE SLED WITH A MODERATE WEIGHT, YOU SHOULD BE ABLE TO BE MOVE IT “FAST-ISH”
ALL THE TIME.

YOU CAN LOAD BIT MORE THAN LAST WEEK, BUT DON’T OVER LOAD THE SLED.

FOR THE FARMER GET A HEAVY WEIGHT AND MOVE IT AROUND, YOU SHOULD BE ABLE TO GO UNBROKEN BUT YOU
SHOULD HAVE A HARD TIME.

E.1. SHOULDER HEALTH

4 ROUNDS NOT FOR TIME

15 BARBELL CURL & PRESS

20 BANDED PULL APPARTS

15 PENDLAY ROW @MODERATE

20 BANDED FACE PULLS

15 BARBELL CURL & PRESS

2MIN REST

DON’T GO FAST, MOVE WELL AND FEEL THE PUMP IN THE SHOULDERS.

WEDNESDAY. SEPTEMBER.23.2020

A.1. WARM UP
A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-PSINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW BUILD TWO DAILY MAX….

BUILD TO A DAILY MAX FROM RACK OF…

1 SHOULDER PRESS + 2 PUSH PRESS

BUILD TO A DAILY MAX FROM RACK OF…

2 PUSH PRESS

THEN…

3×3 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @68%

4×1 SPLIT JERK @81%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK.

C.1. BOX SQUATS

8×2 BOX SQUATS @70% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1. WOD. PEANUT.BUTTER

4 ROUNDS. EACH FOR TIME

7 HANG SQUAT CLEAN @73KG/50KG

18/13 CAL SKI ERG

7 HANG C&J @73KG/50KG

18/13 CAL SKI ERG

7 HANG POWER CLEAN @73KG/50KG

2MIN REST

SCORE: SLOWEST ROUND

EACH ROUND AIM TO GO UNBROKEN ALL THE TIME WITH THE BAR. IF YOU CAN’T GO UNBROKEN, DROP WEIGHT, AIM IS
TO TARGET SOME BARBELL CICLING UNDER FATIGUE

E.1. CORE AND CARRY

4 ROUNDS NOT FOR TIME

15 GHD HIP EXTENSIONS

20 HOLLOW ROCKS

10” HOLLOW HOLD

2MIN REST
DON’T RUSH. TRY TO MAKE A PERFECT HOLLOW HOLD AND ROCKS. FEEL THE PUMP. IF THE HIP EXTENSIONS ARE TOO
EASY, ADD SOME WEIGHT, BUT DON’T OVERLOAD.

F.1. FOAM ROLLING

PUT A TIMMER ON AND SPEND 15 MIN FOAM-ROLLING YOUR BODY.

DO IT!!

THURSDAY. SEPTEMBER. 24

A.1. WARM UP /300M/

3 ROUNDS

25 FREE

25 LATERAL KICK

25 BACK

25 BACK KICK

1MIN REST

LATERAL KICK, HALF POOL WITH THE RIGHT SIDE, HALF WITH THE LEFT.

BACK KICK, USE A KICK BOARD IF NEEDED

B.1. TECHNIQUE FOCUS. FREESTYLE /400M/

2 ROUNDS

25 RIGHT ARM

25 LESS NUMBER OF STROKES

25 LEFT ARM
 25 FIST HANDS SWIM

REST 15” BETWEEN 25’S AND 1 MIN BETWEEN ROUNDS

4 ROUNDS

25 BREATH EVERY 3 OR 5 STROKES

25 LESS NUMBER OS STROKES

1MIN REST

DON’T REST BETWEEN 25’S, DON’T GO FAST, TRY TO SWIM AS GOOD AS YOU CAN.

C.1. GAME DAY /350M

200M FOR TIME

10MIN REST

100M FOR TIME

10MIN REST

50M FOR TIME

EACH SET START OFF THE BLOCKS OR WITH A JUMP FROM THE EDGE OF THE POOL.

FRIDAY. SEPTEMBER. 25. 2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

 MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

3 BELLOW KNEE HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY. STOP BEFORE YOU FAIL A LIFT.

B.1. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 3 FRONT SQUATS

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH

6×3 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

D.1 WOD. DEADCHECK

5 ROUNDS OF…
 3MIN ON 3MIN OFF

21/15 CAL ROW

15 PULL UPS

9 DBL DB HANG SQUAT CLEAN @22’5KG/15KG

MAX BURPEES OVER THE ROW

SCORE: ROUND WITH LESS BURPEES

SCALE REPS IF NEEDED BUT TRY TO RESPECT THE WEIGHT.

GO HARD FROM THE START… IF YOU DIE, YOU DIE

E.1. CORE

TABATA THIS…

ODD: HOLLOW ROCKS

EVEN: V-UPS

SATURDAY. SEPTEMBER. 26. 2020-09-25

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO

B.1. #TWO4PAIN

#HOTDOG

I GO YOU GO. IN PAIRS

TCAP 20MIN
 20 ROUNDS FOR TIME*

5 POWER CLUSTER @73KG/50KG

4 BOX JUMP OVER NO TOUCH

3 BAR MU

*FROM MIN 00:00 TO 10:00

MAX CAL ASSAULT BIKE

10 MIN REST

#PIZZA

I GO YOU GO. IN PAIRS

TCAP 20MIN

20 ROUNDS FOR TIME*

5M HSW

10 T2B

5 POWER SNATCH @73KG/50KG

*FROM MIN 00:00 TO 10:00

MAX CAL ROW

10MIN REST

#HAMBURGER
 FOR TIME. IN PAIS

200M PARTNER CARRY

50 AIR SQUATS SINCRO

50 PUSH UPS HR SINCRO

50 DL @140/100KG (1 WORK 1 REST)

50 PUSHY UPS HR SINCRO

50 AIR SQUATS SINCRO

200M PARTNER CARRY

MONDAY. SEPTEMBER.28.2020

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

4×5 @HEAVY

AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

1 SNATCH PULL+ 1 HANG MUSCLE SNATCH + 1 SNATCH PULL+ 1 BELLOW KNEE HANG MUSCLE SNATCH

BUILD TO A MAX
 1 HIGH HANG SQUAT SNATCH+ 1 HANG POWER SNATCH+ 1 BELLOW KNEE SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

SAME COMPLEX FROM MONDAY SEPTEMBER 07

D.1. PULL UP

6×3 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

E.1. WOD. TEMPTATION

AMRAP 14

16 CAL ROW

12 THRUSTERS @35KG/25KG

8 T2B

OPEN LIKE WORKOUT. START HARD AND TRY TO HOLD THAT PACE. GET A WOD PLAN BEFORE THE WORKOUT AS YOU
WOULD DO IN THE OPEN.

F.1. CORE

5 ROUNDS

15 HOLLOW ROCKS

15” HOLLOW HOLD

2 TGU @MODERATE
 1MIN REST

MOVE WELL, DON’T REST BETWEEN MOVES.

TUESDAY. SEPTEMBER.29.2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULL/PUSH MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY
LOW HEART RATE OR YOU ARE GOING TO DIE.

B.1. #SWEATPUMP

5 ROUNDS. ASSAULT BIKE

1’30” EASY

1’ MODERATE

30” HARD

1’ MODERATE

1’ EASY WALK

TOTAL WORK: 25’

WORKING TIME: 20’

WALKING TIME: 5’

AIM TO MAKE THE MODERATE PART THE SAME EVEY ROUND, LETS SEE HOW GOOD CAN WE HOLD THE PACE AFTER A
30” HARD INTERVAL.

YOU HAVE TO PUSH IN THE HARD PART BUT THE FOCUS OF THE WORKOUT IS TO BE ABLE TO PUSH THE MODERATE AS
HIGH AS YOU CAN.

C.1. GYMNASTICS FOCUS

 10MIN EMOM

2 RING MU

1 ROPE CLIMB

SCALE THE WOD TO YOUR SKILL LEVEL.

DROP NUMBER OF RING MU OR ADD UP SOME RING MU IF NEEDED.

IF YPOU DON´T HAVE RING MU, GO FOR

2 RING SWING

2 RING PULL UPS

2 TOE TO RING

ALL WITH WITH FALSE GRIP

D.1. FARMER CARRY & JUMP

EVRY 3MIN FOR 5 ROUNDS

50M FARMER CARRY

2 HIGH BOX JUMPS

GO AS HEAVY AS YOU CAN WITH THE FARMER BUT MUST BE UNBROKEN

GO AS HIGH AS YOU CAN WITH THE JUMPS

IN THE JUMPS, STEP DOWN, DON´T JUMP DOWN

IS QUALITY WORK WITH “CONTRAST” THE AIM HERE IS TO FEEL VERY HEAVY AND THEN WITHOUT THE LOAD, JUMP
LIKE A KANGAROO

DON’T RUSH THE ROUND IT SHOULD TAKE YOU AROUND 1’30”

E.1. SHOULDER HEALTH

 3 ROUNDS NOT FOR TIME

2 MIN STRAIGHT ARM PLANK

7 FRONT RISES

7 LATERAL RISES

7 BEND OVER LATERAL RISES

21 BARBELL CURL & PRESS

MOVE WELL, DON’T RUSH, TECHNIQUE OVER WEIGHT. ENJOY THE SHOULDER PUMP

WEDNESDAY. SEPTEMBER. 30. 2020

A.1. WARM UP

A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-PSINE
MOBILITY

B.1. STOH FOCUS

IN A 12MIN WINDOW

FIND A DAILY MAX FROM RACK OF…

3 SHOULDER PRESS

FIND A DAILY MAX FROM RACK OF…

3 PUSH PRESS + 1 JERK

THEN…

3×2 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @71%

3×1 SPLIT JERK @84%

 FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK.

C.1. BOX SQUATS

8×2 BOX SQUATS @75% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1. WOD. MAGIC

AMRAP 7

5 DEADLIFT @120KG/85KG

10 PUSH UPS HR

20 DU

JUST PICK YOUR PACE AND HOLD IT. SIMPLE MOVES, HOW FAR CAN YOU GET INTO YOUR OWN DISCOMFORT?

E.1. CORE

ACUMULATE 2MIN OF PARALETTE L-SIT* TCAP 10MIN

EVERY TIME YOU BREAK RIGHT BEFORE YOU START AGAIN TH L-SIT…
 5 BAR FACING BURPEES MAX EFFORT

AIM HERE IS TO TARGET THE CORE, WORK ON SPEED WTH THE BAR FACING BURPEES, AND BE ABLE TO FOCUS ON
POSITION WHILE BEEING UNDER SOME FATIGUE.

TRY TO MAKE THE BREAKS AS SHORT AS YOU CAN.

THURSDAY. OCTOBER.01.2020

A.1. WARM UP/ 300M

100 FREE

100 KICK

100 BACK

B.1. TECHNIQUE/ FREESTYLE/ 500M

6 ROUNDS

25 LATERAL KICK*

25 LESS NUMBER OF STROKES

30” REST

*EACH ROUND WITH ONE SIDE. THEN CHANGE

6 ROUNDS

25 FIST HANDS SWIM

25 FREE C/3

30” REST

NO RUSH HERE, TRY TO SWIM AS GOOD AS YOU CAN. FEEL HOW YOU SLIDE IN THE WATER AFTER THE FIST SWIM

C.1. KICK & RHYTHM FOCUS /500M

 100 KICK

1MIN REST

75 KICK

25 FREE C/3

1MIN REST

50 KICK

50 FREE C/3

1MIN REST

25 KICK

75 FREE

1MIN REST

100 FREE C/3

AIM HERE IS TO GO HARD IN THE KICK AND THEN TRY TO GO A MODERATE/HARD PACE IN THE SWIM.

BUT MOVE ALL THE TIME YOUR LEGS!

IF YOU HAVE A STRONG KICK YOUR SWIMMING PERFORMANCE IS GOING TO RISE LIKE CRAZY

TOTAL 1300M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. SEPTEMBER.02.2020
 A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 HANG POWER CLEAN + 2 BELLOW KNEE HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.2. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 4 FRONT SQUATS

SAME AS TWO WEEKS AGO, TRY TO BEAT YOUR SCORE FROM THAT DATE (FRIDAY SEPTEMBER 18)

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH PRESS

4×5 @HEAVY
AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

D.1. WOD. SNOWBALL

14MIN AMRAP

50 WALL BALL @10kg/7kg

30M HSW

50 PULL UPS

30 POWER CLEAN @70KG/50KG

SCALE HSW TO SHOULDER TAPS (20/30 CONTROLLED) OR WALL CLIMBS (6 SLOW AND SHOWING CONTROL)

SCALE WEIGHT IF NEEDED FOR THE POWER CLEAN, SHOULD BE “HARD” BUT DON’T WAIT 20” BETWEEN REPS, IT HAS
TO BE DROP AND GO.

SATURDAY. OCTOBER.03.2020

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO

B.1. #TWO4PAIN

BREAD & BUTTER

CASH IN.. SINCRO

5 ROUNDS OF CINDY

50 THRUSTERS @25KG/17’5KG
 14 RFT. I GO YOU GO

5 BAR FACING BURPEES

4 BAR MU

3 POWER SNATCH @70KG/50KG

CASH OUT… SINCRO

50 THRUSTERS @25KG/17’5KG

5 ROUNDS OF CINDY

SCALE WEIGHT OR MOVES IFF NEEDED.

CHANGE BAR MU FOR STRICT PULL UPS OF KIPPING PULL UPS IF NEEDED, YOU CAN ALSO TRY THE MU WITH BANDS.

C.2. #TWO4PAIN

RUNNING BEAST

EVERY 3MIN FOR 18MIN

ATHLETE A: 400M RUN

ATHLETE B: 1 REP MAX COMPLEX OF 1 SQUAT SNATCH+ 1 HANG SQUAT

SCORE1: 2 SLOWEST 400M TIMES

SCORE2: MAX WEIGHT OF 2 COMPLEX

TOTAL OF 6 ROUNDS

NOTES:

FOR THE COMPLEX, YOU CAN’T GO DOWN ON WEIGHT IF YOU FAIL.

“ATHLETE B” STARTS COMPLEX ONCE “ATHLETE A” FINISHES THE RUN.

NEXT ROUND “ATHLETE B” RUNS AND “ATHLETE A” DOES THE COMPLEX.

 FOR THE COPLEX YOU HAVE AS MANY ATEPMTS AS YOU WANT

SCORE 1 IS THE WORST TIME OF “ATHLETE A” + WORST SCORE OF “ATHLETE B”

SCORE 2 IS THE BEST LIFT OF “ATHLETE A” + BEST SCORE OS “ATHLETE B”

EACH ATHLETE HAS 3 RUNNING ROUNDS AND 3 COMPLEX ROUNDS

MONDAY. SEPTEMBER. 05. 2020

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

5×4 @HEAVY

AIM TO GO HEAVIER THAN THE SECOND WEEK OF THE CICLE. YOU CAN BUILD BUT TRY TO GO AS HEAVY FOR AS
MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

2 BELLOW KNEE HANG SNATCH PULL + 2 BELLOW KNEE HANG MUSCLE SNATCH

BUILD TO A MAX

2 HANG POWER SNATCH + 1 HIGH HANG SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

SAME COMPLEX FROM MONDAY SEPTEMBER 07

D.1. PULL UP
 4×5 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.

E.1. EMOM WORK

12MIN EMOM

11 T2B + 25 DU

AIM TO GO UNBROKEN EVERY SET OF THE T2B.

SCALE REPS IF NEEDED.

F.1. WOD. COLDFIRE

9MIN AMRAP

12/9 CAL ASSAULT BIKE

12 HANG DB C&J @25KG/17’5KG

3 RING MU

DB C&J DONE WITH 1 DB. 6 RIGHT ARM 6 LEFT, NOT ALTERNING.

IF YOU DON’T HAVE RING MU, GO FOR RING PULL UPS AS HIGH AS YOU CAN WITH A GOOD FALSE GRIP AND 3 RING
DIPS OR 3 BOX DIPS.

TUESDAY. SEPTEMBER.06.2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULL/PUSH MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY
LOW HEART RATE OR YOU ARE GOING TO DIE.
 B.1. #SWEATPUMP

10 ROUNDS FOR TIME. ROW

400M ROW

1 MIN REST

JUST START WITH A HARD PACE AND TRY TO HOLD IT FOR AS LONG AS YOU CAN. YOU HAVE A TON OF REST.

DON’T GO CRAZY IN THE FIRST 400M AND THEN COLLAPSE. TRY TO TARGET ALL THE TIME THE SAME PACE.

ENJOY!!

C.1. GYMNASTICS FOCUS

QUALITY

8 FIRST ROPE STROKE

NOT FOR TIME, JUST JUMP, GRAB AS HIGH AS YOU CAN AND PULL. LETS SEE HOW HIGH CAN YOU GET WITH ONE
STROKE.

C.2. GYMNASTICS CONDITIONING

15 MIN EMOM

MIN1: 2 ROPE CLIMBS + 10 RING DIPS

MIN2: 10 BAR FACING BURPEES (SPRINT)

MIN3: REST

SCALE REPS IF NEEDED.

THE FIRST MIN SHOULD BE DOABLE FOR MOST OF THE TIME. IF YOU DON’T HAVE RING DIPS GO FOR PUSH UPS, BOX
DIPS OR USE A BAND FOR THE RING DIP.
 THE BAR FACING BURPEES, MOVE AS FAST AS YOU CAN, TRY TO FIND THE WAY YOU CAN GO FASTER.

LAST MIN, GET AS MUCH RECOVER IN ONE MINUTE.

D.1. SLED WORK

10 ROUNDS OF. 15MIN TOTAL WORK

1MIN SLED PUSH WALK

30” EASY WALK

JUST LOAD THE SLED WITH A WEIGHT YOU CAN MOVE NO PROBLEM. DO NOT OVER LOAD THE SLED. THEN JUST MOVE
THE SLED AT A NORMAL SPEED WITH NO BREAKS.

E.1. SHOULDER HEALTH

5 MIN GYMNASTICS SWIMMING*

EVERY TIME YOU STOP MOVING YOU STOP THE TIMER. REST AS YOU NEED AND THEN WHEN YOU START WITH THE
SWIMMING AGAIN, YOU START THE TIMER.

* https://www.youtube.com/watch?v=6Bt_CL1rkiQ

GYMNASTICS SWIMMING…

30” ISO

20 UP-DOWN

10 BREASTROKE

10 FREE

WEDNESDAY. OCTOBER.07.2020

A.1. WARM UP
 A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-SPINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW

BUILD TO A MAX, FROM RACK OF…

2 SHOULDER PRESS

FIND A DAILY MAX FROM RACK OF…

2 SHOULDER PRESS + 1 PUSH JERK

THEN…

3×2 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @75%

3×1 SPLIT JERK @87%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK.

C.1. BOX SQUATS

8×2 BOX SQUATS @80% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE
 D.1. WOD. DYNAMITE

30 WALL BALL @10KG/7KG

20 PUSH UPS HR

10 HANG POWER CLEAN

1MIN REST

ROUND 1 @70KG/ 50KG

ROUND 2 @80KG/ 56KG

ROUND 3 @90KG/ 63KG

WALL BALL MUST BE UNBROKEN

THRUSDAY. OCTOBER.08.2020

A.1. WARM UP/ 300M

50 KICK FREESTYLE

50 KICK BACK

50 FREE

50 BACK

50 KICK BACK

50 KICK FREESTYLE

B.1. TECHNIQUE/ FREESTYLE/ 400M

4 ROUNDS

25 1 ARM SWIM*

25 LESS NUMBER OS STROKES

1MIN REST
 *EACH ROUND WITH ONE SIDE. THEN CHANGE

4 ROUNDS

25 FIST HAND SWIM

25 BREATH EVERY 5 STROKES

1MIN REST

C.1. KICK & RHYTHM FOCUS /550M

10 ROUNDS OF

25M KICK

20” REST BETWEEN 25’S

SCORE IS SLOWEST 25.

5MIN REST

4 ROUNDS OF

25M KICK

25M FREE FAST

25M EASY C/3

1MIN REST

AIM HERE IS TO PUSH IN THE KICK AND THE FIRST 25, MAKE THAT SECOND 25 AS FAST AND WITH THE BEST
TECHNIQUE THAT YOU CAN. THEN RECOVER WHILE YOU SWIM (DO NOT STOP IN THE LAST 25)

TOTAL 1250M

NOTES:
 • IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. OCTOBER. 09.2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 POWER CLEAN+ 1 HANG POWER CLEAN+ 1 BELLOW KNEE POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.2. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 3 FRONT SQUATS

TRY TO GO HEAVIER THAN LAST WEEK.

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

 C.1. BENCH PRESS

5×4 @HEAVY

AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

D.1. WOD. FERRARI

6 ROUNDS

21 CAL ROW

15 C2B

9 THRUSTERS @73KG/50KG

2MIN REST

SCORE IS SLOWEST ROUND

TRY TO GO UNBROKEN IN THE C2B AND THRUSTERS.

AIM HERE IS TO START VERY FAST AND HOLD TO THAT PACE.

TEACH YOUR BODY TO RECOVER IN 2MIN.

SATURDAY. OCTOBER.10.2020

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO.
FOCUS ON OH MOBILITY AND SHOULDER ACTIVATION!

B.1. #TWO4PAIN
 FROM 00:00 TO 20:00

#HEAVY

20 MIN AMRAP. I GO YOU GO*

4 RING MU

3 BAR FACING BURPEES

2 DEADLIFT @140KG/ 100KG

*EVERY 4MIN START @00:00

200M RUN SINCRO

FROM 20:00 TO 25:00

REST

FROM 25:00 TO 31:00

#FAST

FOR TIME. SINCRO

25 BAR FACING BURPEES

25 STOH @73KG/50KG

25 BAR FACING BURPEES

FROM 31:00 TO 40:00

MAX

FIND MAX OH SQUAT FROM RACK*

*JUST 1 RACK FOR EACH PAIR

 MONDAY. OCTOBER.12.2020

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

6×3 @HEAVY

AIM TO GO HEAVIER THAN THE THIRD WEEK OF THE CICLE. YOU CAN BUILD BUT TRY TO GO AS HEAVY FOR AS MANY
SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

1 HANG MUSCLE SNATCH+ 1 BELLOW KNEE MUSCLE SNATCH + 1 MUSCLE SNATCH

BUILD TO A MAX

1 HANG POWER SNATCH + 1 BELLOW KNEE SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

SAME COMPLEX FROM MONDAY SEPTEMBER 07

D.1. PULL UP

5×4 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 4 SETS.
 E.1. EMOM WORK

10 MIN EMOM

ODD: 1 ROUND STRICT CINDY*

EVEN: THRUSTERS @45KG/31KG**

* SHOULD NOT TAKE LONGER THAN 45”

** ROUND1- 21 THRUSTERS/ ROUND 2- 15 THRUSTERS/ ROUNDS 3- 9 THRUSTERS/ ROUND 4- 15 THRUSTERS/ ROUND5- 21

THRUSTERS

IF YOU CAN´T MAKE THE FIRST SOUNR UNBROKEN OR IN LESS THAN 50”, DROP WEIGHT.

F.1. WOD. BACK IN BLACK

9 MIN AMRAP

10 T2B

20 DU

5 D-BALL TO SHOULDER @60KG/40KG

20 DU

NICE TRIPLET, JUST GO TO EACH MOVE AND START MOVING. START FAST AND TRY TO HOLD THE PACE.

TUESDAY. OCTOBER.13.2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULL/PUSH MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY
LOW HEART RATE OR YOU ARE GOING TO DIE.
 B.1. #SWEATPUMP

5 ROUNDS

30” EASY

1MIN MEDERATE

20” SPRINT

1 MIN MODERATE

10” SPRINT

1 MIN MODERATE

30” EASY

2MIN EASY WALK

TOTAL BIKING TIME: 22’30”

TOTAL TIME: 32’30”

AIM HERE IS TO MAKE ALL THE MODERATE MINUTES @ THE SAME PACE.

IN THE SPRINT, GO HARD, VERY HARD.

WE DO THIS TO IMPROVE OUR MODERATE PECA IN THE BIKE WHILE BEEING INSIDE OF A WOD.

C.1. SLED & ROPES

2MIN ON 1MIN OFF. 5 ROUNDS

1 LEGLESS ROPE CLIMB

2 ROPE CLIMBS

MAX SLED PUSH IN REMAINING TIME*

*DON’T GO CRAZY, LOAD THE SLED WITH A EASY/MODERATE-ISH WEIGHT AND WALK, DON’T RUN, NO STOP. MOVE
WELL, YOU SHOULD BE ABLE TO FINSH THE 2MIN AND DON’T BE DEAD.
 WHERE YOU HAVE TO PUSH IS IN THE ROPES.

D.1. GYMNASTICS FOCUS

12MIN WORK

2 RING MU

6M HSW

2 RING MU

6M HAW

NOT AN AMRAP.

REPS MUST BE UNBROKEN.

GO FOR QUIALITY.

IF YOU ARE GOOD @ RING MU, GO FOR STRICT RING MU THE FISRT 6MIN, THEN GO KIPPING.

IF YOU STRUGGLE WITH RING MU, GO WITH BANDS OR MAKE A COMPLEX OF 1 HIP TO RING 1 PULL UP 1 T2R AL WITH
FALSE GRIP.

WEDNESDAY. OCTOBER.14.2020

A.1. WARM UP

A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-SPINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW

BUILD TO A MAX, FROM RACK OF…

1 SHOULDER PRESS+ 1 PUSH PRESS

 FIND A DAILY MAX FROM RACK OF…

1 PUSH PRESS + 1 PUSH JERK

THEN…

4×1 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @78%

4×1 SPLIT JERK @90%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK. NO NEED TO MAKE
THE % PERFECT.

C.1. BOX SQUATS

8×2 BOX SQUATS @85% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1. WOD. HOLLOW

5 ROUNDS

3MIN ON 3MIN OFF

14 HANG POWER SNATCH @60KG/40KG

10 DOUBLE DB BOX STEP OVER @25KG/ 17’5KG

MAX BURPEE BOX JUMP

 WORKING TIME 15MIN

TOTAL TIME 30 MIN

AIM HERE IS TO BE ABLE TO HOLD THE HIGHEST PACE THAT YOU CAN FOR AS LONG AS YOU CAN.

REST TIME IS 1:1 SO YOU HAVE A LOT OF TIME TO RECOVER, GO HARD FROM THE START AND SEE HOW LONG YOU CAN
HOLD THE PACE!

TO FOLLOW THE KG AND REPS YOU SHOULD BE ABLE TO MOVE THE WEIGHT WITH “NO PROBLEM” AND BE ABLE TO
GO UNBROKEN IN THE BOX STEP OVERS AND BREAK NO MORE THAN 2 TIMES IN THE SNATCH AND THE END.

THURSDAY. OCTOBER.15.2020

A.1. WARM UP/300M

3 ROUNDS

25 FREE

25 UNDERWATER

25 BACK

25 BACK KICK

B.1. TECHNIQUE/ FREESTYLE/ 500M

4 ROUNDS

25 LATERAL KICK*

25 FREE C/5 (WITH FAST KICK)**

1MIN REST

*EACH ROUND WITH ONE SIDE. THEN CHANGE

**FOCUS ON YOUR LEGS, KICK HARD AND WITH RHYTHM

3 ROUNDS
 25 HEAD UP

25 FREE C/3

25 FIST SWIM

25 FREEC/3

1MIN REST

SWIM AS SMOTH AS YOU CAN IN THE 25 C/3. GO FOR TECHNIQUE TEHRE AND FEEL HOW YOU SLIDE IN THE WATER

C.1. KICK & RHYTHM FOCUS /500M

5 ROUNDS FOR TIME

50M KICK

1MIN REST

SCORE IS TOTAL TIME

5MIN REST

5 ROUNDS FOR TIME

25M KICK

25M FREE

1MIN REST

SCORE IS TOTAL TIME

JUST KICK FAST AND SWIM FAST WITH YOUR LEGS ON FIRE. AIM HERE IS TO LEARN TO USE YOUR LEGS UNDER
FSATIGUE, IT WILL HELP US LATER TO USE MORE OUR LEGS
 TOTAL 1300M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. OCTOBER.16. 2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

2 HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.
 B.2. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 2 FRONT SQUATS

TRY TO GO HEAVIER THAN LAST WEEK.

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH PRESS

6×3 @HEAVY

AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

D.1. WOD. #BUMPY

6 ROUNDS

10/7 CAL ASSAULT BIKE

10 T2B

10 OHS @60KG/40KG

10 C2B

2MIN REST

SCORE: SLOWEST ROUND

 AIM HERE IS TO SPRINT, GO ALL OUT FROM THE START, DO ALL UNBROKEN AND TRY TO HOLD THE PACE.

IF OHS ARE TOO HEAVY AND YOU NEED TO BREAK IN THE FIRST 3/4 ROUNDS, DROP WEIGHT, IS BETTER TO GO
UNBROKEN AND JUST SPRINT THAN IF YOU HAVE TO STOP BECAUSE OF THE WEIGHT.

DON’T THINK, JUST GO!

FRIDAY. OCTOBER.17.2020

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY, SAME AS LAST WEEKS.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO.
FOCUS ON OH MOBILITY AND SHOULDER ACTIVATION!

B.1. #TWO4PAIN

00:00 TO 20:00

#EXPLICIT

20 MIN AMRAP

I GO YOU GO

5M HSW

5 POWER CLEAN @70KG/50KG

4 BAR MU

5 POWER CLEAN @70KG/50KG

5M HSW

20:00 TO 22:00

REST
 22:00 TO 28:00

#RELAY

6 MIN AMRAP

I GO YOU GO

MAX 200M RUN

28:00 TO 32:00

REST

32:00 TO 47:00

#KANGAROO

15MIN AMRAP*

10 WALL BALL @10KG/7KG

10 HSPU

10 T2B

**CHANGE AT ANY TIME IN THE AMRAP**

*EVERY 3MIN START @00:00

SINCRO

4 HIGH BOX JUMP OVER

4 BURPEE HIGH BOX JUMP JUMP

MONDAY. OCTOBER.12.2020

A.1. WARM UP
WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

4×5 @HEAVY

AIM TO GO HEAVIER THAN THE LAST TIME WE DID A 4×5 (COMPARE TO SEPTEMBER.28).

YOU CAN BUILD BUT TRY TO GO AS HEAVY FOR AS MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

1 SNATCH PULL+ 1 HANG MUSCLE SNATCH + 1 SNATCH PULL+ 1 BELLOW KNEE HANG MUSCLE SNATCH

BUILD TO A MAX

1 HIGH HANG SQUAT SNATCH+ 1 HANG POWER SNATCH+ 1 BELLOW KNEE SQUAT SNATCH

COMPARE TO SEPTEMBER.28

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

SAME COMPLEX FROM MONDAY SEPTEMBER 07

D.1. PULL UP

6×3 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 6 SETS.

E.1. WOD. GUILTY

FOR TIME
 21/18/15

T2B

21/15/9

PUSH PRESS@60KG/40KG

CASH OUT…

80M KB FARMER CARRY 32KG/24KG

3MIN REST

FOR TIME

18/15/12

T2B

15/12/9

STOH @70KG/ 50KG

CASH OUT…

80M KB FARMER CARRY 32KG/24KG

3MIN REST

FOR TIME

15/12/9

T2B

12/9/6

PUSH JERK @80KG/56KG

CASH OUT…

80M KB FARMER CARRY 32KG/24KG

TUESDAY. OCTOBER.20.2020
 A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULL/PUSH MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY
LOW HEART RATE OR YOU ARE GOING TO DIE.

B.1. SNATCH DL

4×3 @110% NO T&G

AIM HERE IS TO GET USED TO LIFT HEAVY FOR THE SNATCH.

SO SNATCH MECANICS, NOT JUST A DEADLIFT

END THE DL WITH TRIPPLE EXTENSION(ANKEL, KNEES AND HIP) AND A GOOD SHOULDER SHRUG).

MOVE WELL AND WITH GOOD SNATCH FORM.

C.1. #SWEATPUMP

REDO FROM AUGUST.18.2020

10 ROUNDS OF

2MIN MAX CAL ROW

1MIN EASY WALK

SCORE TOTAL CAL ROW

CHECK OUT YOUR LAST SCORE AND TRY TO BEAT YOU.

HOW MUCH HAVE YOU IMPROVED?

D.1. CORE & POWER

4 ROUNDS NOT FOR TIME

 10 GHD HIP EXTENSIONS

40M D-BALL BEAR HUG @HEAVY

3 HIGH BOX JUMPS

AIM HERE IS TO FIRE UP YOUR CORE AND POSTERIOR CHAIN.

GO UNBROKEN IN THE BEAR HUG AND GO HEAVY, VERY HEAVY.

THE HIGH BOX JUMPS, GO AS HIGH AS YOU CAN, SHOULD BE A CHALLENGE. DON’T JUMP OF THE BOX, STEP DOWN.

WEDNESDAY. OCTOBER.21.2020

A.1. WARM UP

A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-SPINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW

FIND A DAILY MAX FROM RACK OF…

3 SHOULDER PRESS

FIND A DAILY MAX FROM RACK OF…

3 PUSH PRESS + 1 JERK

THEN…

4×2 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @75%

3×1 SPLIT JERK @93%

 FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK. NO NEED TO MAKE
THE % PERFECT.

C.1. BOX SQUATS

8×2 BOX SQUATS @80% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP.

THAT SIMPLE

D.1. WOD. DRAMAQUEEN

5 ROUNDS FOR TIME

14/10 CAL SKI ERG

7 HANG POWER CLEAN @80KG/56KG

7 BAR FACING BURPEES

AIM HERE IS TO GO HARD ALL THE TIME, FOR HOW LONG CAN YOU HOLD THE PAIN? DON’T THINK TO MUCH, JUST GO,
TRY TO GO UNBROKEN ALL THE TIME AND REST IN YOUR BEST MOVE, PUSH IN YOUR WEAKNESS.

E.1. SHOULDER HEALTH

3 ROUNDS NOT FOR TIME

30 BANDED FACE PULLS

30 BANDED FRONT RISES*

30 BANDED PULL APARTS

1MIN STRAIGHT ARM PLANK**

*STANDING UP, BRING BOTH ARMS UP TO PARALLEL OR JUST BELLOW.

**PUSH AS FAR AS YOU CAN THE FLOOR

THURSDAY. OCTOBER. 22. 2020

A.1. WARM UP/300M

3 ROUNDS

50 FREE

25 UNDER WATER

25 BACK KICK

B.1. TECHNIQUE/ FREESTYLE/ 375M

3 ROUNDS

25 FREE HEAD UP
 25 FREE LATERAL KICK*

25 FREE LESS NUMBER OF STROKES

1MIN REST

*12’5M EACH SIDE

FOCUS ON YOUR LEGS, KICK HARD AND WITH RHYTHM

3 ROUNDS

25 FIST SWIM

25 LESS NUMBER OF STROKES

1MIN REST

AIM HERE IS TO FEEL CONTRAST, AND GET ADVACE OF THE GREATER HAND CATCH AFTER THE FIST SWIM. THE LESS
NUMBER OF STROKES REMEMBER, USE YOUR HANDS!

C.1. KICK & RHYTHM FOCUS /500M

EACH FOR TIME

50 KICK

50 FREE

50 KICK

50 FREE

2MIN REST

50 KICK

50 FREE

50 KICK
 2MIN REST

50 KICK

50 FREE

2MIN REST

25 KICK

25 FREE

TRY TO HOLD THE PACE, PUSH AS HARD YOU CAN IN THE KICK AND SWIM WITH GOOD TECHNIQUE AND AS FAST AS
YOU CAN.

TOTAL 1175M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. OCTOBER. 23. 2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

 MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 HANG POWER CLEAN + 2 BELLOW KNEE HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.2. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 3 FRONT SQUATS

TRY TO GO HEAVIER THAN LAST WEEK OR LAST TIME WE DID A 1+3.

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH PRESS

4×5 @HEAVY

AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

D.1. WOD. THE PURGE

FOR TIME
 40 CAL ROW

40 PULL UPS

40 HANG POWER SNATCH @35KG/25KG

E.1. TOLERANCE

12 MIN EMOM

ODD: 20/14 CAL ASSAULT BIKE SPRINT!!!

EVEN: REST

GO AS FAST AS YOU CAN, SPRINT ALL OUT.

THEN REST.

SCORE SLOWEST ROUND

IF AT SOME POINT YOU CAN´T HOLD A SPRINT FOR THAT LONG, DROP CALS TO BE ABLE NO SPRINT ALL THE TIME.

SATURDAY OCTOBER. 24 2020

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY, SAME AS LAST WEEKS.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO.
FOCUS ON OH MOBILITY AND WARM UP WELL THE LIFTS!

B.1. #TWO4PAIN

5MIN AMRAP

I GO YOU GO

1 SQUAT SNATCH @80KG/56KG

2 BAR FACING BURPEES

 5MIN REST

5MIN AMRAP

I GO YOU GO

2 BAR MU

1 DL @140KG/100KG

5MIN REST

I GO YOU GO

5MIN AMRAP

I GO YOU GO

1 CLEAN & JERK @100KG/70KG

5MIN REST

5MIN AMRAP

I GO YOU GO

3 DEFICIT HSPU

2 BURPEE HIGH BOX JUMP OVER

5MIN REST

FOR TIME

SINCRO

1000M RUN

4 ROUNDS OF
 20 HR PUSH UPS

20 JUMPING AIR SQUATS

10M HSW

MONDAY. OCTOBER. 26. 2020

2 WEEKS LEFT FOR THE END OF THE CILE.

THIS WEEK IS GOING TO BE HARD. NEXT ONE WE DELOAD A LITTLE AND THEN WE TEST NEW MAXES…

THEN WE START THE PROGRAM TO PEAK AT THE OPEN ON FEBRUARY.

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

5×4 @HEAVY

AIM TO GO HEAVIER THAN THE LAST TIME WE DID A 5×4 (COMPARE TO SEPTEMBER.28).

YOU CAN BUILD BUT TRY TO GO AS HEAVY FOR AS MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

2 BELLOW KNEE HANG SNATCH PULL + 2 BELLOW KNEE HANG MUSCLE SNATCH

BUILD TO A MAX

2 HANG POWER SNATCH + 1 HIGH HANG SQUAT SNATCH

 COMPARE TO SEPTEMBER.05

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.

SAME COMPLEX FROM MONDAY SEPTEMBER 07

D.1. PULL UP

4×5 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 6 SETS.

E.1 EMOM. SILENCE

14MIN EMOM

ODD: 16/ 11 CAL ROW

EVEN: 8 T2B+ 10 DB THRUSTERS @22’5KG/15KG

HARD ONE.

IF FROM THE START YOU KNOW YOU ARE NOT GOING TO MAKE IT, DROP REPS OF THRUSTERS & T2B.

IF YOU START AND YOU DIE BY MIN 7, DROP REPS (NOT MUCH) AND TRY TO FINISH STRONG.

F.1. WOD. unBROKEN

6MIN AMRAP

2 RING MU

2 BOX JUMP OVER NO TOUCH

1 GTOH @80KG/ 56KG

 TUESDAY. OCTOBER. 27. 2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULL/PUSH MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY
LOW HEART RATE OR YOU ARE GOING TO DIE.

B.1. SNATCH DL

5×2 @115% NO T&G

AIM HERE IS TO GET USED TO LIFT HEAVY FOR THE SNATCH.

SO SNATCH MECANICS, NOT JUST A DEADLIFT

END THE DL WITH TRIPPLE EXTENSION(ANKEL, KNEES AND HIP) AND A GOOD SHOULDER SHRUG).

MOVE WELL AND WITH GOOD SNATCH FORM.

C.1. #SWEATPUMP

ASSAULT BIKE

2 ROUNDS OF

4MIN MAX CALS

2MIN REST

3MIN MAX CALS

2MIN REST

2MIN MAX CALS

2MIN REST

1MIN MAX CALS

2MIN REST
 TOTAL WORKING TIME 20 MIN

TOTAL TIME 36 MIN

NO EXTRA REST BETWEEN ROUNDS.

START THE SECOND ROUND FROM THE 4MIN MAX CALS.

ADAPT EACH ROUND TO THE MAX EFFORT YOU CAN HOLD FOR THE TIME YOU HAVE TO BE ON THE BIKE.

IN OTHER WORDS, AS YOU DROP THE TIME ON THE BIKE, YOU MUST INCREASE THE PACE.

D.1. CORE & POWER

4 ROUNDS NOT FOR TIME

15” RING L-HOLD

10 GHD SIT UPS

40M D-BALL BEAR HUG @HEAVY

3 SEATED HIGH BOX JUMPS*

AIM HERE IS TO FIRE UP YOUR CORE AND POSTERIOR CHAIN.

GO UNBROKEN IN THE BEAR HUG AND GO HEAVY, VERY HEAVY.

*THE SEATED BOX JUMPS, JUMP OFF THE BENCH, OR SOMETHING JUST ABOVE PARALLEL, AND TRY TO JUMP FOR AS
HIGH AS YOU CAN.

WEDNESDAY. OCTOBER. 28. 2020

A.1. WARM UP

A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-SPINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW
 FIND A DAILY MAX FROM RACK OF…

2 SHOULDER PRESS

FIND A DAILY MAX FROM RACK OF…

2 PUSH PRESS

THEN…

5×1 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @78%

2×1 SPLIT JERK @93%

2×1 SPLIT JERK @96%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART IS FOR QUALITY. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK. NO NEED TO MAKE
THE % PERFECT.

C.1. BOX SQUATS

8×2 BOX SQUATS @85% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1 WOD. CARAMEL.ALMOND

 FOR TIME

10 DEVIL PRESS @25KG/17’5KG

10 BAR MU

10 DB STEP OVER

1MIN REST

8/8/8… 1MIN REST… 6/6/6…

GO UNTIL YOU ARE DONE WITH 2/2/2

IF YOU CAN’T GO UNBROKEN FROM THE START, DROP WEIGHT.

IF YOU CAN’T MAKE THE MU WITH 1 BREAK AT MOST FROM THE START, GO STIRCT PULL UPS OR C2B.

IF YOU WANT YOU CAN TRY TO DO BANDED BAR MU.

THURSDAY. OCTOBER. 29.2020

A.1. WARM UP /300M

2 ROUNDS

50 KICK FREE

50 ARMS FREE

50 FREE C/3

B.1. TECHNIQUE/ FREESTYLE/ 375M

3 ROUNDS

25 LATERAL KICK*

25 FIST SWIM

1MIN REST
 *CHANGE SIDE EVERY 8 KICKS INSIDE THE 25.

3 ROUNDS

25 HEAD UP

25 LESS NUMBER OF STROKES

FEEL HOW YOU CAN SWIM BETTER IF YOU HEAD NICE AND IN LINE WITH THE BODY. REMEMBER TO USE YOUR LEGS!!

C.1. KICK & RHYTHM FOCUS /500M

BEST AVERAGE

10 ROUNDS. GO EVERY 2 MIN

25 KICK

25 FREE

SIMPLE, GO FAST ALL THE TIME. TRY TO HOLD A GOOD PACE ALL THE TIME. LETS LEARN HOW TO MOVE THOSE LEGS!!

TOTAL 1175M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.
 FRIDAY. OCTOBER.30.2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 POWER CLEAN+ 1 HANG POWER CLEAN+ 1 BELLOW KNEE POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.2. SQUAT CLEAN & FRONT SQUATS

EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 2 FRONT SQUATS

TRY TO GO HEAVIER THAN LAST WEEK OR LAST TIME WE DID A 1+3.

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH PRESS

5×4 @HEAVY

AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.
 D.1. WOD. GORILLA

10 ROUNDS OF

200M RUN

9 STRICT HSPU

5 D-BALL GROUD TO SHOULDER @60KG/40KG

1MIN REST

IF YOU CAN’T GO UNBROKEN IN THE STRICT HSPU FOR MOST OF THE ROUNDS (MORE THAN 6/7 ROUNDS) SCALE THE
HSPU, GO KIPPING OR

E.1. TOLERANCE

EVERY 3 MIN FOR 12 MIN (4 WORKING ROUNDS)

500M ROW MAX EFFORT

GO AS FAST AS YOU CAN, SPRINT ALL OUT.

THEN REST.

SCORE SLOWEST ROUND

IT SHOULD BE “UNCOMFORTABLE”. GO TO YOUR DARK SIDE AND HOLD THERE FOR 4 ROUNDS.

ENJOY

SATURDAY. OCTOBER.31.2020

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY, SAME AS LAST WEEKS.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO.
FOCUS ON OH MOBILITY AND WARM UP WELL THE LIFTS!

B.1. TWO4PAIN

DEATH MARCH

SINCRO
 1K LOADED FOR TIME*

*EVERY TIME YOU DROP THE LOAD 12 JUMPING LUNGES SINCRO

TOTAL LOAD 2 KB AND 2 PLATES EACH PAIR

MALES 1 KB@32KG/ 1 PLATE @15KG

FEMALES 1KB@24KG/ 1 PLATE @10KG

C.1. TWO4PAIN

SNATCH ‘OWEEN

SINCRO

GO EVERY 2’*

40 DU

10 BAR FACING BURPEES

5 DEADLIFT @140KG/100KG

1 ATTEMPTS FOR A MAX SNATCH**

SCORE: TOTAL KG MOVED

IF YOU MISS YOUR ATTEMPT YOU CAN’T TRY AGAIN IN THE SAME ROUND.

*EACH ROUND YOU HAVE 30” EXTRA SECONDS FOR THE ROUND. IT GOES… 2’/2’30”/3’/3’30”/4’

**EACH ATHLETE GETS 1 ATTEMPT EVERY ROUND. TOTAL OF 5 ATTEMPTS. NO NEED TO SHARE BAR.

MONDAY. NOVEMBER.02.2020
 LAST WEEK OF THE CICLE!

LITTLE DELOAD FOR THIS WEEK. NEXT WEEK WE TEST NEW MAXES!

THEN WE START THE PROGRAM TO PEAK AT THE OPEN ON FEBRUARY.

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

6×3 @HEAVY

AIM TO GO HEAVIER THAN THE LAST TIME WE DID A 5×4 (COMPARE TO OCTOBER.12)

YOU CAN BUILD BUT TRY TO GO AS HEAVY FOR AS MANY SETS AS YOU CAN.

C.1. SNATCH COMPLEX.

BUILD TO A MAX

1 HANG MUSCLE SNATCH+ 1 BELLOW KNEE MUSCLE SNATCH

BUILD TO A MAX

1 HANG POWER SNATCH + 1 BELLOW KNEE SQUAT SNATCH

MAKE LITTLE JUMPS OF WEIGHT.

DON´T MISS, GO HEAVY BUT DON´T MISS. DON´T SPEND MORE THAN 20MIN IN TOTAL. MOVE WELL.
 D.1. PULL UP

5×4 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 5 SETS.

E.1. WOD. CENSORED

9 MIN AMRAP

10 T2B

8 BOX JUMP

6 SDLHP @50KG/35KG

TUESDAY.NOVEMBER.03.2020

A.1. WARM UP

WARM UP FOR THE SNATCH DL BUT THEN DON’T FORGET TO GET READY FOR THE SWEAT PUMP!

B.1. SNATCH DL

6×1 @120%

AIM HERE IS TO GET USED TO LIFT HEAVY FOR THE SNATCH.

SO SNATCH MECANICS, NOT JUST A DEADLIFT

END THE DL WITH TRIPPLE EXTENSION(ANKEL, KNEES AND HIP) AND A GOOD SHOULDER SHRUG).

MOVE WELL AND WITH GOOD SNATCH FORM.

C.1. #SWEATPUMP /REPEAT SEPTEMBER.22

 5 ROUNDS. ROW

400M HARD

200M EASY

400M HARD

1MIN REST

TOTAL DISTANCE 5K

IF YOU DID THE SAME WORKOUT ON SEPTEMBER 22, GO GET YOUR RESULTS AND CHECK HOW MUCH YOU HAVE
IMPROVED.

DON´T GO JUST CRAZY IN THE HARD PART AND THEN JUST SURVIVE FOR THE REST OF THE 1K.

THINK AS A 5K AND TRY TO GET THE BEST AVERAGE FOR THE 5 ROUNDS IN THE 400M.

TO JUST DON’T GUESS IN THE EASY PART, TARGET AND EASY PACE FOR YOU, THAT YOU CAN HOLD IN A MIDDLE OF A
WOD AND STICK TO IT.

D.1. CORE AND POWER

4 ROUNDS NOT FOR TIME

15 GHD SIT UPS

3 BROAD JUMPS*

15 HIP EXTENSIONS

3 SEATED HIGH BOX JUMPS**

AIM HERE IS TO FIRE UP YOUR CORE AND POSTERIOR CHAIN.

*https://www.youtube.com/watch?v=96zJo3nlmH

**THE SEATED BOX JUMPS, JUMP OFF THE BENCH, OR SOMETHING JUST ABOVE PARALLEL, AND TRY TO JUMP FOR AS
HIGH AS YOU CAN.
 FOR THE BROAD JUMPS, MAKE 1 JUMP, STOP AND MAKE AN OTHER, DON’T GO 3 “T&G”.

WEDNESDAY. NOVEMBER.04.2020

A.1. WARM UP

A TON OF SHOULDER TO OVER HEAD MOVES, SPEND A LONG TIME WARMING UP YOUR SHOULDERS AND T-SPINE
MOBILITY

B.1. STOH FOCUS

IN A 12 MIN WINDOW

FIND A DAILY MAX FROM RACK OF…

1 SHOULDER PRESS

FIND A DAILY MAX FROM RACK OF…

1 PUSH PRESS

THEN…

5×1 SPLIT JERK (2” EXCENTRIC DIP & 2” CATCH) @81%

1×1 SPLIT JERK @93%

2×1 SPLIT JERK @96%

1×1 SPLIT JERK @98%-100%

FIRST PART GO HEAVY, BUT YOU JUST HAVE 12 MIN TO GET ALL THE “MAX MOVES”

THE SECOND PART. IF TOO HEAVY DROP % YOU MUST FEEL GOOD WITH THE JERK. NO NEED TO MAKE THE % PERFECT.
DON’T GO FOR A PR.
 C.1. BOX SQUATS

8×1 BOX SQUATS @90% OF BEST BACK SQUAT

REST 1MIN BETWEEN SETS.

ONCE YOU SIT DOWN, EXPLOTE UP!!

GO SIT TO A HIGHT JUST BELLOW PARALLEL.

DO NOT GO “T&G” YOU SIT DOWN AND STAND UP.

IF ITS TOO HEAVY OR YOUR FIRST TIME BOX SQUATING DROP % NO LEARN HOW TO PROPER BOX SQUAT. DONT OVER
THINK, YOU SIT DOWN AND STAND UP. THAT SIMPLE

D.1 WOD. COBRA

14 MIN AMRAP

7 THRUSTERS @42KG/30KG

5 BAR FACING BURPEES

2 RING MU*

ADD 2 RING MU AFTER EVERY ROUND

THURSDAY. NOVEMBER.05.2020

A.1. WARM UP/ 300M

1 ROUND. NOT FOR TIME

50 UNDER WATER

50 BACK
 50 FREE C/5

B.1. TECHNIQUE/ FREESTYLE/ 350M

2 ROUNDS. QUALITY

25 LATERAL SWIM*

25 HEAD UP

25 LESS NUMBER OF STROKES

*EACH 25, CHANGE SIDES @ THE HALF POINT OF THE LAP

4 ROUNDS. QUIALITY

25 FIST SWIM

25 ONE ARM SWIM*

*EACH ROUND WITH 1 ARM

FEEL THE CONTRAST BETWEEN TECHNIQUES, USE THE LEGS!! AND SWIM AS GOOD AS YOU CAN.

C.1. KICK STAMINA & LONG SWIM /750M

3 ROUNDS

100 KICK FOR TIME

10” REST

150 FREE @ EASY SWIM

SCORE SLOWEST 100 KICK

AIM HERE IS TO PUSH IN THE KICK AND THEN TRY TO SWIM PERFECT UNDER FATIGUE AND FOR A LONG TIME.
 TOTAL 1400M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. NOVEMBER.06.2020

A.1. WARM UP

WE GOING HEAVY TODAY!!

MAKE A GOOD FRONT RACK AND DEEP SQUAT MOBILITY RUTINE BUT DON´T FORGET TO ACTIVATE YOUR CORE AND
BODY TO GET READY TO LIFT HEAVY!!

B.1. CLEAN

BUILD TO A HEAVY MAX

1 HANG POWER CLEAN

DON´T FAIL. PUSH TO A POINT WHERE TECHNIQUE GETS UGLY OR A POINT REALLY CLOSE TO FAIL THE POWER, BUT
STOPR BEFORE YOU FAIL A LIFT.

B.2. SQUAT CLEAN & FRONT SQUATS

 EVERY 3 MIN FOR 5 ROUNDS

1 COMPLEX OF…

1 SQUAT CLEAN + 1 FRONT SQUAT

TRY TO GO HEAVY. BUT REMEMBER, GOOD FORM!!

BEFORE YOU ENTER THE EMOM. BUILD TO HIGH MODERATE WEIGHT, THEN YOU HAVE 5 WEIGHT JUMPS, GO AS HEAVY
AS YOU CAN, BUT DON´T MISS A CLEAN, IS “”OK”” IF YOU FAIL THE LAST FRONT SQUAT.

AIM HERE IS TO LOAD THE LEGS AND GO HEAVY IN THE CLEANS!

C.1. BENCH PRESS

6×3 @HEAVY

AIM TO GO HEAVIER THAN THE FIRST WEEK. YOU CAN BUILD BUT TRY TO GO AS HEAVY AS MANY SETS AS YOU CAN.

D.1. WOD. SPARKY & ESPIKE

7MIN AMRAP

5 STRICT HSPU

10 CAL ASSAULT BIKE

5 STRICT C2B

10 BOX JUMP OVER

5MIN REST

7MIN AMRAP
 5 DEFICIT HSPU

6 CAL ASSAULT BIKE

10 PULL UPS

5 BOX JUMP OVER NO TOUCH

AIM HERE IS TO GO FAST, VERY FAST, NO REST BETWEEN MOVES AND TRY TO DIE.

ENJOY!

SATUDAY. NOVEMBER.07.2020

A.1. WARM UP

WE DON’T HAVE PULL UPS STRENGHT THIS WEEKEND. WE ARE GOING TO DO IT MONDAY, SAME AS LAST WEEKS.

WARM UP FOR THE WODS AND TRY NOT TO GET INTO THE WOD “COLD” WARM UP AND GET YOUR HEART READY TO GO.
FOCUS ON OH MOBILITY AND WARM UP WELL THE LIFTS!

B.1. #TWO4PAIN

SHORT & FUN

6MIN AMRAP

I GO YOU GO

2 BAR MU

8 PUSH UPS HR

2 DEVIL PRESS @25KG/17’5KG

4MIN REST

8MIN AMRAP

I GO YOU GO

3 HANG SQUAT SNATCH @70KG/50KG

 40M SHUTTLE RUN (4X10M)

3 POWER SNATCH @70KG/50KG

4MIN REST

6MIN AMRAP

I GO YOU GO

5 BAR FACING BURPEES

20 DU

3 DEADLIFT @140KG/100KG

4MIN REST

10MIN AMRAP

SINCRO

1 DEVIL PRESS @25KG/17’5KG*

20 DU

1 DEADLIFT @140KG/ 100KG*

4 BAR MU

*ADD 2 REPS AFTER EACH ROUND

ONE BAR FOR EACH ATHLETE IN THE LAST AMRAP

MONDAY. NOVEMBER.09.2020

THIS WEEK WE TEST!

DON’T GET OBSESSED WITH THE PR, IF IT FEELS GOOD, PUSH YOURSELF, IF NOT, DON’T WASTE A FULL HOUR FAILING
REPS AND MAYBE GETTING INJURED.

IF YOU FEEL GOOD, GO FOR IT.

THE REST OF THE WEEK I’M GOING TO TRY TO MAKE IT FUN, AND NOT TOO HARD, SO WE CAN BE FRESH FROM
MONDAY TO FRIDAY.
SOME DAYS YOU ARE GOING TO MISS “MORE WORKOUT” BUT IT’S SUPPOSED TO BE THAT WAY, DON’T OVER TRAIN
THIS WEEK AND THEN EXPECT TO FEEL FRESH ON FRINDAY.

IF I TELL YOU TO GO FOR A PR, GO FOR IT, BUT JUST IF YOU FEEL GOOD.

DON’T FOCUS JUST IN THE PR, BE PROUD OF YOUR EFFORT, THE RESULTS WILL COME SOONER OR LATER IF YOU
FOCUS JUST IN YOUR EFFORT AND NOT IN YOUR RESULTS.

YOU CAN’T ALLWAYS CONTROL YOUR RESULTS, BUT YOU CAN ALLWAYS CONTROL YOUR EFFORT.

A.1. WARM UP

WE ARE GOING HEAVY, FOCUS ON HIP AND ANKELS… GET A WELL CORE ACTIVATION AND GET READY TO MOVE SOME
WEIGHTS!

B.1. BACK SQUAT

BUILD TO A HEAVY 1 REP MAX

START WITH SETS OF 3 UP TO 70%, THEN SETS OF 2 UP TO 85%, AND THEN SINGLES UP TO A NEW MAX.

GO BY FEEL, BUT DON’T BURN YOURSELF BEFORE YOU REACH YOUR MAX.

WHEN CLOSE YO ROUR MAX, DON’T MAKE BIG JUMPS!

C.1. BENCH PRESS

BUILD TO A HEAVY 1 REP MAX

START WITH SETS OF 3 UP TO 70%, THEN SETS OF 2 UP TO 85%, AND THEN SINGLES UP TO A NEW MAX.

GO BY FEEL, BUT DON’T BURN YOURSELF BEFORE YOU REACH YOUR MAX.

WHEN CLOSE YO ROUR MAX, DON’T MAKE BIG JUMPS!

 D.1. PULL UP

6×3 @HEAVY

IT CAN BE BUILDING BUT TRY TO TARGET A WEIGHT AND GO FOR AS HEAVY AS YOU CAN FOR THE 5 SETS.

E.1. WOD. TOUGH

5 ROUNDS. EACH FOR TIME

40 DU

5M HSW

20 WALL BALL @10KG/7KG

5 D-BALL GTS @60KG/40KG

REST 1:1

IF YOU DON’T HAVE HSW, GO FOR A x2 BEAR WALK.

TUESDAY. NOVEMBER.10.2020

A.1. WARM UP

WARM UP FOR THE SNATCH DL BUT THEN DON’T FORGET TO GET READY FOR THE ROW!

B.1. SNATCH DL

3×1 @110%
 AIM HERE IS TO GET USED TO LIFT HEAVY FOR THE SNATCH.

SO SNATCH MECANICS, NOT JUST A DEADLIFT

END THE DL WITH TRIPPLE EXTENSION (ANKEL, KNEES AND HIP) AND A GOOD SHOULDER SHRUG).

MOVE WELL AND WITH GOOD SNATCH FORM.

C.1. ROW TEST

1.000M ROW FOR TIME

SIMPLE. BRUTAL.

GET READY BEFORE YOU JUMP INTO THE ROW. HEART RATE SHOULD BE HIGH AND YOUR WHOLE BODY WARM.

GO INTO BEAST MODE AND HOLD THE PAIN.

D.1. CORE AND POWER

4 ROUNDS

15 GHD SIT UPS

3 DOUBLE KB HOLD MAX JUMPS*

20 HOLLOW ROCKS

1 HIGH BOX JUMP**

*JUST GET 2 KB NOT MORE THAN 25% OF YOUR BODY WEIGHT, AND JUMP AS HIGH AS YOU CAN. DON’T GO T&G, 1 JUMP
AND REST.

**JUMP AS HIGH AS YOU CAN JUST 1 TIME. FEEL EXPLOSIVE.

E.1. FOAM ROLL

JUST START THE STOPWATCH AND GIVE SOME LOVE TO YOUR MUSCLES FOR 15 MIN. GET READY FOR TOMORROW.
 WEDNESDAY. NOVEMBER. 11. 2O20

A.1. WARM UP

WE GOING HEAVY OVER HEAD…

FOCUS ON MOBILITY AND A REALLY NICE SHOULDER ACTIVATION.

B.1. SPLIT JERK

BUILD TO A HEAVY 1 REP MAX

START WITH SETS OF 3 UP TO 70%, THEN SETS OF 2 UP TO 85%, AND THEN SINGLES UP TO A NEW MAX.

GO BY FEEL, BUT DON’T BURN YOURSELF BEFORE YOU REACH YOUR MAX.

WHEN CLOSE YO ROUR MAX, DON’T MAKE BIG JUMPS!

IF YOU NEVER DO SPLIT JERK, ITS OK TO GO WITH A PUSH JERK, BUT JUST IF YOU NEVER DO SPLIT JERKS AND YOU
HAVEN’T DONE THEM IN THE CICLE.

C.1. WOD. PHOTOGRAPH

4 ROUNDS FOR TIME

200M RUN

15 T2B

12 AMERICAN KB SWING @32KG/24KG

9 BAR FACING BURPEES

6 POWER CLEAN @80KG/55KG

2MIN REST
 D.1. FOAM ROLL

JUST START THE STOPWATCH AND GIVE SOME LOVE TO YOUR MUSCLES FOR 15 MIN. GET READY FOR TOMORROW.

THURSDAY. NOVEMBER.12.2020

A.1. WARM UP/225M/

3 ROUNDS. NOT FOR TIME

25 FREE

25 UNDERWATER

25 BACK

B.1. TECHNIQUE/ FREESTYLE/ 350M

2 ROUNDS FOR QUALITY

25 HEAD UP

25 LESS NUMBER OF STROKES

1MIN REST

4 ROUNDS FOR QUALITY

25 FIST SWIM

25 RIGHT/ LEFT ARM SWIM*

1MIN REST

*1 ROUND WITH EACH ARM

FEEL THE CONTRAST BETWEEN TECHNIQUES, USE THE LEGS!! AND SWIM AS GOOD AS YOU CAN.

C.1. KICK STAMINA & FAST SWIMMING /500M

 20 ROUNDS. NO STOP

45” FOR 25M KICK

30” FOR 25 SWIM

10 ROUNDS EACH MOVE.

45” WINDOW FOR THE KICK. 30” WINDOW FOR THE SWIM. NON-STOP.

GO AS HARD AS YOU CAN FOR THE 20 ROUNDS.

TOTAL 1075M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. NOVEMBER.13.2020

A.1. WARM UP

GET A NICE WARM UP TO GO HEAVY. TARGET A GOOD MOBILITY RUTINE AND A LOT OF BARBELL MOVE! WE GOING
HEAVY!!!

B.1. SNATCH

BUILD TO A HEAVY 1 REP MAX

MAKE IT LIKE A COMPETITION, DON’T TRY THE SAME WEIGHT 6 TIMES. YOU TRY 3, IF YOU DON’T GET IT, YOU ARE DONE.

WHEN GETTING CLOSE TO YOUR MAX, DON’T MAKE BIG JUMPS!

C.1. CLEAN OR C&J

BUILD TO A HEAVY 1 REP MAX

YOU CAN CHOOSE, OR A CLEAN & JERK MAX, OR JUST A CLEAN.

WE HAVEN’T DON’T C&J WORK ON THIS CICLE, THAT’S WHY I DON’T MIND IF YOU JUST GO FOR A MAX CLEAN.

WHEN GETTING CLOSE TO YOUR MAX, DON’T MAKE BIG JUMPS!

D.1. WOD. OPEN 20.5

FOR TIME

40 RING MU

80 CAL ROW

120 WALL BALL @9KG/6KG

PARTITION ANY WAY

TCAP 20’

AND EASY ONE.

IF YOU DON’T HAVE RING MU, GO FOR RING PULL UP.

SATURDAY. NOVEMBER.14.2020

A.1. WARM UP

WE PULLING HEAVY, WARM UP SHOULDERS AND CORE.

 BUILD TO A MODERATE PULL UP BEFORE JUMPING TO THE HEAVY SETS OF THE STRENGHT PART.

D.1. #TWO4PAIN

CASH IN…

1200M RUN (I GO YOU GO, 200M CHANGES)

FOR TIME. 1 WORK 1 REST. SPLIT AS YOU WANT, ANY ORDER.

30 BAR MU

60 HSPU

30 DEADLIFT @140KG/95KG

CASH OUT…

1200M RUN (I GO YOU GO, 200M CHANGES)

1200M RUN: DONE AS I GO YOU GO IN 200M CHANGES. THREE 200M EACH.

FOR TIME: DONE AS 1 WORK 1 REST. SPLIT AS YOU WANT AND IN ANY ORDER. EACH ATHLETE MUST PERFORM HALF
OR THE REPS PRESCRIBED.

14MIN AMRAP. I GO YOU GO*

1 DEVIL PRESS

3 BOX JUMP NO TOUCH

5 WALL BALL @10KG/9KG

*EVERY 2MIN. START @00:00

SINCRO

3 T2B+ 3 C2B

5 BURPEE TO TARGET**
 **20CM TARGET

SIMPLE. WE HAVE AN AMRAP AND AT THE SAME TIME AN “EMOM” OF 2 MINUTES THAT WE START IN THE 00:00.

SCORE IS TOTAL ROUNDS OF THE AMRAP.

MONDAY. NOVEMBER.16.2020

A.1. WARM UP

TAKE YOUR TIME TO FEEL READY FOR THE PULL UP.

FOCUS ON T-SPINE MOBILITY AND SHOULDER AND CORE ACTIVATION.

DON’T FORGET TO GET READY FOR THE OH & SNATCH!!

LONG TIME WE DON’T DO OH, SO GET YOUR WRIST REDY!

B.1. PULL UP

BUILD TO A HEAVY 1 REP MAX

START WITH SETS OF 3 UP TO 70%, THEN SETS OF 2 UP TO 85%, AND THEN SINGLES UP TO A NEW MAX.

GO BY FEEL, BUT DON’T BURN YOURSELF BEFORE YOU REACH YOUR MAX.

WHEN CLOSE YO ROUR MAX, DON’T MAKE BIG JUMPS!

C.1. SQUAT SNATCH & OH SQUAT

EVERY 2MIN FOR 5 ROUNDS. BUILDING UP TO A RPE 7/8

1 SQUAT SNATCH + 3 OH SQUAT

FOCUS HERE IS TO MOVE WELL, DON’T GO FOR MAX WEIGHT, PUSH YOURSELF BUT DON’T MISS A LIFT AND FEEL GOOD
ABOUT THE MOVEMENT.

TRY TO MAKE THE SNATCH AS PERFECT AS YOU CAN.

 C.2. SNATCH PULL

3x 1+1+1 (HIGH HANG, HANG, FLOOR) @80% OF LAST COMPLEX

MOVE WELL, REACH FULL EXTENSION AND FOCUS ON PERFECT MOVEMENT.

D.1. EMOM /T2B & PRESS

12MIN EMOM

EVEN: 10” HOLLOW HOLD + 12 T2B

ODD: 10 PUSH UPS + 10 THRUSTERS @43KG/30KG

IF YOU CAN’T MAKE THE PRESCRIVED WORK, SCALE REPS OF THE T2B AND REPS OF THE PUSH UPS, IF YOU HAVE TO
DROP MORE THAN 3 REPS ON THE PUSH UPS, DROP FROM THE THRUSTERS TOO.

E.1. WOD. GUINNESS

7MIN AMRAP

5M HSW

10M BEAR HUG @60KG/40KG

1 BAR MU*

*ADD 1 BAR MU AFTER EACH ROUND

IF YOU DON’T HAVE BAR MU, USE A BAND OR GO FOR STRICT C2B OR KIPPING

IF YOU DON’T HAVE HSW GO FOR HAND STAND HOLD FACING THE WALL FOR 15”
 MARTES. NOVEMBER.17.2020

A.1. WARM UP

JUST MOVE AND GIVE LOVE TO YOUR LEGS AND PULL/PUSH MUSCLES. DON´T START THE SWEAT PUMP WITH A VERY
LOW HEART RATE OR YOU ARE GOING TO DIE.

B.1. #SWEATPUMP

FOR MAX CALS

6 ROUNDS OF…

MIN1: MAX CAL ROW

MIN2: REST

MIN3: MAX CAL ASSAULT BIKE

MIN4: REST

TOTAL OF 24 MIN WORK

MENTAL CHALLENGE, START WITH A PLAN, AND TRY TO STICK TO IT.

CHALLENGE YOURSELF

C.1. SHOULDER HEALTH & LITTLE BURN

2 ROUNDS. NOT FOR TIME

50 BANDED PULL APARTS

1’ CHINESE PLANK

50 SITTED BANDED ROWS

1’ WALL SIT @DOUBLE KB FRONT RACK HOLD

 50 LIGHT PENDLAY ROWS

REST

MOVE WELL, FEEL THE PUMP AND GO HEAVY IN THE WALL SIT.

REST AS YOU WANT BETWEEN ROUNDS

D.1. WOD. SWEETPAIN

3MIN AMRAP

1 POWER CLEAN @100KG/70KG

25 DU

3MIN REST

3MIN AMRAP

1 POWER CLEAN @100KG/70KG

40M SHUTTLE RUN (10M LAPS)

GO FAST ALL THE TIME.

IF POWER CLEAN ARE TOO HEAVY (NO CHANGE TO MISS) DROP WEIGHT, BUT THE CLEAN HAS TO BE HEAVY, BUT YOU
HAVE TO BE SURE THAT THE CHANCE OF FAILING THE REP IS SUPER SMALL.

WEDNESDAY. NOVEMBER. 18. 2020

A.1. WARM UP

WARM UP WELL, FOCUS ON PULLING AND PUSHING ACTIVATION AND MOBILITY.

B.1. GYMNASTICS MIX

 8 MIN EMOM

MIN1: 15 CAL ASSAULT BIKE

MIN2: MAX STRICT HSPU

MIN3: 15 BAR FACING BURPEES

MIN4: MAX KIPPING HSPU

AIM HERE, PUSH HARD THE EVEN MINUTES (2 & 4) USE THE ODD MINUTES TO LEARM TO RECOVER WHILE MOVING.

HOW CLOSE TO THE FIRST ROUND CAN YOU GET IN THE SECOND ROUND?

SCALE IF NEEDED

B.2. GYMNASTICS MIX

8 MIN EMOM

MIN1: 18/13 CAL ROW

MIN2: MAX STRICT PULL UPS

MIN3: 3 ROPE CLIMBS

MIN4: MAX KIPPING PULL UPS

SAME AS “B.1”, PUSH HARD AND TRY TO MOVE WELL IN THE ODD MINUTES TO RECOVER. HOW CLOSE TO THE FIRST
ROUND CAN YOU GET IN THE SECOND ROUND?

SCALE IF NEEDED

C.1. FRONT SQUAT

BUILD UP TO A HEAVY REP

THEN @80% OF THE DAILY MAX

2×2 WITH 1” PAUSE IN THE BOTTOM

DON NOT GO FOR A PR, JUST LOAD HEAVY BUT ALLWAYS TECHNIQUE FIRST

D.1. CORE

3 ROUNDS OF

15 BACK EXTENSIONS

15 GHD SIT UPS

LOAD THEM IF TOO EASY JUST BODY WEIGHT

THURSDAY. NOVEMBER. 19.2020

A.1. WARM UP

JUST MOVE AND EASY JOG FOR 5 MIN

B.1. RUNNING & BREATHING CONTROL

6 ROUNDS OF

5MIN EASY RUN

1MIN EASY WALK NOSE BREATHING

1MIN EASY WALK

TOTAL 42MIN WORK

 JUST EASY RUNNING, THE NOSE BRATHING IS GOING TO BE HARD TO MAKE IT. IF YOU FEEL GOO, TRY TO GO A BIT
FASTER EVERY ROUND, BUT SPEED IS NOT THE FOCUS, WE JUST WANT TO MOVE FOR 42 MIN.

FRIDAY. NOVEMBER.20.2020

A.1. WARM UP

GET READY FOR THE AMRAP. MAKE SURE YOU WARM UP YOUR CLEAN BEFORE.

GET YOUR BACK READY TO LIFT HEAVY!

B.1. WOD. KRAK

FROM 00:00 TO 08:00

8MIN AMRAP

12 WALL BALL @10KG/7KG

8 T2B

4 DL @140KG/100KG

FROM 08:00 TO 14:00

6MIN WINDOW

FIND MAX REP FOR

1 SQUAT CLEAN+ 1 FRONT SQUAT

OPEN STYLE WORKOUT. PUSH HARD IN THE AMRAP ANT THEN GO HEAVY UNDER FATIGUE! TAG ME AND TELL ME HOW
IT GOES!
 C.1. GYMNASTICS FOCUS

6 ROUNDS NOT FOR TIME

4 RING MU

20M BEAR HUG @60KG/40KG

1MIN REST

AIM TO GO PERFECT EVERY RING MUSCLE UP. IF TOO EASY WEAR A VEST.

MAKE SURE YOU JUST REST 1 MIN AFTER THE BEAR HUG.

D.1. CORE

GO UNBROKEN FOR AS LONG AS YOU CAN

30 HOLLOW ROCKS

30” STRAIGHT ARM PLANK

25 HOLLOW ROCKS

30” STRAIGHT ARM PLANK

20 HOLLOW ROCKS

30” STRAIGHT ARM PLANK

15 HOLLOW ROCKS

30” STRAIGHT ARM PLANK

10 HOLLOW ROCKS

SATURDAY. NOVEMBER. 21.2020

 A.1. WARM UP

GET READY TO MOVE. FOCUS ON MOBILITY AND SNATCH TECHNIQUE AND FLOW. DON’T START WITH A LOW HEART
RATE OUR YOU ARE GOING TO HAVE A HARD TIME.

B.1. #TWO4PAIN. WRATH

14MIN AMRAP

ATHLETE “A”

AMRAP

CAL ASSAULT BIKE

ATHLETE “B”

AMRAP

5M HSW

8 HANG POWER SNATCH @ 60KG

1 ROPE CLIMB

CHANGE ROLES AFTER ATHLETE “B” ENDS 1 ROUND

SCORE1: TOTAL CAL ASSAULT BIKE

SCORE2: TOTAL ROUNDS

C.1. #TWO4PAIN. PRIDE

SINCRO

10MIN WINDOW

400M RUN

30 BOX JUMP OVER

 30 PULL UPS

30 SDLHP @40KG/30KG

FIND MAX HANG POWER SNATCH

SCORE1: TOTAL TIME OF “FOR TIME”

SCORE2: TOTAL WEIGHT LIFTED

D.1. #TWO4PAIN. ENVY

SINCRO

15MIN WINDOW

10 ROUNDS OF

5 BAR FACING BURPEES

6 STRICT PULL UPS

7 THRUSTERS @30KG/20KG

THEN FIND MAX POWER CLEAN

SCORE1: TOTAL TIME OF “FOR TIME”

SCORE2: TOTAL WEIGHT LIFTED

AIM OF THE CICLE IS TO FOCUS ON WEIGHTLIFTING.

NOT MANY REPS, BUT HEAVY REPS. QUALITY.

WODS ARE GOING TO BE SHORT AND VERY INTENSE, LOTS OF CUPLETS AND TRIPLETS.

EMOMS ARE GOING TO BE OUR BEST FRIENDS.

EVERY WOD AND EMOM ARE GOING TO BE OPEN STYLE (MOST OF THEM)
 3 DAYS ON/ 2 REST ACTIVE RECOVERY/ 2 DAYS ON/ 1 DAY OFF

THINGS YOU SHOULD ALLWAYS DO BUT IS BETTER TO REFRESH THE MIND…

MAKE SMALL JUMPS WHEN CLOSE TO YOUR MAX.

IF YOU DON’T FEEL LIKE LIFTING THE PRESCRIBED %, DROP IT WITH NO PROBLEM.

TRY NOT TO END A WEIGHTLIFTING SESSION WITH A FAIL.

WARM UPS ARE YOUR BEST FRIENDS, SPEND TIME WARMIUNG UP AND MOVING AN EMPTY BARBELL.

WHEN TRAINING, DON’T REST TOO MUCH, TIME YOUR RESTING TIMES AND MAKE A GOOD LIFTING SESSION.

MONDAY. NOVEMBER.23.2020

A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.

B.1. SNATCH. HEAVY COMPLEX

BUILD TO A HEAVY

1 HANG MUSCLE SNATCH + 2 BELLOW KNEE POWER

BUILD TO A HEAVY*

1 HANG POWER SNATCH+ 2 BELLOW KNEE SQUAT SNATCH

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS
 *DROP 15% OF THE COMPLEX AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE+ 2 OHS

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %

B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 95% OF COMPLEX*

AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GRPOUND AND MAKE THE PULL PERFECT

C.1. WOD. ORANGE

12MIN AMRAP

14 WALL BALL @10KG/7KG

4 RING MU

28 DU

JUST GO. OPEN STYLE WORKOUT.

IF YOU DON’T HAVE RING MU, GO FOR RING PULL UPS WITH FALSE GRIP AND DIPS (4+4)

TUESDAY. NOVEMBER. 24. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ROW WITH A LOW HEART
RATE!
 B.1. ROWING INTERVALS

4 ROUNDS OF

2MIN MAX CAL ROW

1MIN REST

RIGHT INTO

4 ROUNDS OF

1MIN MAX CAL ROW

1MIN REST

RIGHT INTO

4 ROUNDS OF

30” MAX CAL ROW

1MIN REST

TOTAL TIME 26MIN

WORKING TIME 14MIN

RESTING TIME 12MIN

AIM HERE IS TO GO AS FAST AS YOU CAN ALL THE TIME, BUT DON’T DIE, YOU HAVE TO BE ALL THE TIME IN THAT LITTLE
SPACE BETWEEN I CAN KEEP PUSHING AND I’M GOING TO DIE
 C.1. QUALITY WORK

15 MIN EMOM

MIN1: 1 LEGLESS ROPE CLIMB + 1 ROPE CLIMB

MIN2: 15/10 GHD SIT UPS

MIN3: 5 DOUBLE KB SNATCH @ HEAVY*

*YOU HAVE TO BE ABLE TO GO UNBROKEN, BUT IT HAS TO BE A CHALLENGING WEIGHT, BUT NOTHING CRAZY HEAVY

IF YOU DON’T HAVE LEGLESS ROPE CLIMB, GO FOR 2 ROPE CLIMBS OR JUST 8/10 ROPE PULL UPS WITH THE HELP OF
YOUR FEET.

IF ITS TOO HARD, DROP REPS, YOU SHOULD BE ABLE TOGET THE EMOM DONE WITH “NO PROBLEM”

D.1. SPEED & TOLERANCE

20MIN EMOM

MIN1: 10 PULL UPS + MAX BURPEE BOX JUMP OVER

MIN2: REST

MIN3: 10 HSPU + MAX D-BALL GROUND TO SHOULDER @60KF/40KG

MIN4: REST

AIM HERE IS TO MOVE CRAZY FAST, FOR 1 MINUTE AND TEACH YOUR BODY TO RECOVER, FAST!

WEDNESDAY. NOVEMBER. 25. 2020

 A.1. WARM UP

FOCUS ON SHOULDER MOBILITY AND GET THOSE SHOULDERS REALLY WARM AND ACTIVE. DON’T FORGET YOUR CORE
AND LEGS TO BE ABLE TO PUSH HARD!

SPEND SOME TIME FOCUSING ON YOUR SQUAT MOBILITY SO YOU CAN GO STRAIGHT INTO THE SQUAT

B.1. STOH

FIND A HEAVY…

3 REP MAX PUSH PRESS

THEN @90% OF 3REP MAX…

3×3 PUSH PRESS

B.2. FRONT RACK HOLDS

@115% OF YOUR BEST CLEAN

3 ROUNDS OF 8”/6” HOLD & DIPS*

*AIM HERE IS TO GET USED TO HEAVY LOADS, SO YOU FEEL BETTER WHEN CATCHING A CLEAN OR GETTING READY FOR
A JERK
 C.1. BACK SQUAT

4×1 @85% OF YOUR BEST SQUAT*

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

D.1. WOD. LUCKYCLOVER

4 ROUNDS FOT TIME

15 STRICT HSPU

10 GTOH @40KG/30KG

15 T2B

AIM TO GO UNBROKEN WITH THE GTOH & THE T2B

IF YOU HAVE TO BREAK THE HSPU FROM THE START, SCALE THE DEFICIT OF THE HEAD TO GET IT HIGHER, BUT YOU
HAVE TO BE ABLE TO BE MOVING ALL THE TIME.

SHOUD NOT TAKE LONGER THAN 10’, IF NOT, SCALE WEIGHT OR REPS.

IF YOU CAN GO SUB 6 TAG ME ON INSTAGRAM!!

E.1. SKILL

6/8 MIN EMOM

15” HAND STAND WALK*

*ADAPT TO YOUR LEVEL… GO IN STRAIGHT LINE FOR SOME DISTANCE, OR MAKE A “ZIG-ZAG”, GO UP SOME BUMPERS…
YOU CHOOSE, BUT DON’T BE MORE THAN 15” OF WORK, I DON’T WANT YOU TO GET TIRED, I WANT YOU TO WORK WITH
LITTLE FATIGUE

THURSDAY. NOVEMBER. 26. 2020

LAST WEEEK OF JUST RUNNING, NEXT WEEK WE MIX WITH SWIMMING AND RUNNING BETWEEN WEEKS

A.1. WARM UP

JUST RUN FOR 5 MIN AT A REALLY EASY PACE AND STRETCH AND ACTIVE YOUR LEGSWITH SOME MOVEMENT

B.1. RUNNING AND BREATH CONTROL

5MIN EASY RUN

1MIN EASY WALK

3 ROUNDS OF

2MIN @MODERATE

30” WALK WITH NOSE BREATH

30” EASY WALK

5MIN EASY RUN

1MIN EASY WALK

3 ROUNDS OF

1MIN @HARD

15” WALK WITH NOSE BREATH

45” EASY WALK

TOTAL TIME 27MIN

 NO ADDED REST BETWEEN SETS OR ROUNDS.

MODERATE OR FAST ARE BY FEEL, DON’T MIND SPLIT TIMES OR RUNNING SPEED, JUST RUN BY FEEL

FRIDAY. NOVEMBER. 27. 2020

A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.

B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

1 SQUAT CLEAN + 6 FRONT SQUATS

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.

B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

 C.1. GYMASTICS SKILL & STRENGHT

10 MIN EMOM

4 RING MU + 6 STRICT RING DIPS*

AIM HERE IS TO BE ABLE TO MAINTAIN A GOOD FORM ON THE RING MU ALL THE TIME.

IF YOU CAN’T SCALE REPS, OR USE A BAND. IF YOU DON’T HAVE RING MU SCALE THEM ON THE FLOOR OR 1 PULL UP +
3 RING DIPS FOR 3 OR 4 SETS. YOU CHOOSE

D.1. WOD. BLUECHEESE

3 ROUNDS FOR TIME

10 POWER CLUSTER @25KG/17’5KG

15 C2B

20M 1DB OH WALKING LUNGE @25KG/17’5KG

15 C2B

10 POWER CLUSTER @25KG/17’5KG

2MIN REST

*10M LAPS

POWER CLUSTER IS DONE WITH 2 DB.

AIM TO GO UNBROKEN FOR AS LONG AS YOU CAN.

CAN YOU HOLD 5MIN FOR THE 3 ROUNDS?

 E.1. POWER

EVERY 2 MIN FOR 5 ROUNDS

10/7 CAL ASSAULT BIKE+ 5 BURPEE BOX JUMP OVER*

*EACH ONE FOR TIME

HERE I JUST WANT YOU TO GO FAST, BUT NOT JUST FAST… I WANT YOU GIVE YOUR MAX EFFORT FROM THE VERY
FIRST ONE

SATURDAY. NOVEMBER. 28. 2020

A.1. WARM UP

WARM UP FOR THE PRESS, BUT DON’T FORGET THE DEADLIFT.

FOR THE PRESS, GET YOUR SHOULDERS AND T-SPINE MOBILITY ON POINT, REMEMBER YOUR WRISTS!

B.1. BENCH PRES

4×1 @85% OF YOUR BEST BENCH PRESS*

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

C.1. CLEAN GRIP DEADLIFT

 ADD 20% OF YESTERDAY CLEAN COMPLEX

3×2 WITH 4″ EXCENTRIC NO T&G

EXPLODE UP, AND CONTROLL THE WAY DOWN.

START AS A CLEAN, DON’T JUST DEADLIFT.

D.1. #TWO4PAIN.

FOR TIME

SPLIT REPS WITH YOUR PARTNER

1 WORK 1 REST

100M HSW

80 BOX JUMPS OVER

60 BAR MU

40 BURPEE PULL UPS

20 POWER SNATCH @70KG/50KG

10 MAN MAKERS @25KG/17’5KG

*NOTES… YOU CAN MIX 3 MOVEMENTS AS YOU WANT, ANY ORDER AND ANY REPS SCHEME.

*THE 3 MOVES LEFT HAS TO BE DONE AS A WHOLE BEFORE YOU CAN ADVANCE TO THE NEXT.

FOR EXAMPLE…

10 ROUNDS OF

10M HSW (5M EACH)

 8 BOX JUMPS OVER

6 BAR MU

THEN…

40 BURPEE PULL UPS

20 POWER SNATCH

10 MAN MAKERS

MONDAY. NOVEMBER. 30. 2020

A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.

B.1. SNATCH. HEAVY COMPLEX

BUILD TO A HEAVY

1 MUSCLE SNATCH + 1 HANG MUSCLE SNATCH + 1 BELLOW KNEE POWER

BUILD TO A HEAVY*

2 BELLOW KNEE SQUAT SNATCH

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS

*DROP 15% OF THE COMPLEX AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE+ 1 OHS

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %

B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 100% OF COMPLEX*

 AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GROUND AND MAKE THE PULL PERFECT

C.1. WOD. SNOWFLAKE

2 ROUNDS FOR TIME

15 C&J @60KG/40KG

150 DU

JUST GO HARD, FROM THE START AND TRY TO HOLD THE PACE.

D.1. HSW PRACTICE

10MIN EMOM

ODD: 15” HSW PRACTICE

EVEN: 15 GHD SIT UPS*

*LOAD THE GHD SIT UPS IF NEEDED. DON’T OVER LOAD THE MOVE.

TUESDAY. DECEMBER.01. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ROW WITH A LOW HEART
RATE!

B.1. ROWING INTERVALS

 20 EMOM

40” ON

20” OFF

I WANT YOU TO SPEND TIME ON THE ROW, IS GOINT TO HURT IF YOU PUSH HARD.

TARGET A NUMBER OS CALS YOU WANT TO HIT FOR EVERY ROUND BEFORE YOU START AND TRY TO HOLD THAT
PACE.

YOU CAN SELECT THIS WORKOUT ON A CONCEPT 2 ROWER

C.1. QUALITY WORK

15 MIN EMOM

MIN1: 30” BEAR HUG @60KG/40KG

MIN2: 20 T2B

MIN3: 5 DOUBLE KB THRUSTER @ HEAVY*

*YOU HAVE TO BE ABLE TO GO UNBROKEN, BUT IT HAS TO BE A CHALLENGING WEIGHT, BUT NOTHING CRAZY HEAVY

SHOULD BE DONE WITH “NO PROBLEM” T2B MIGHT BE A LITTLE CHALLENGE, GO UNBROKEN ALL THE TIME.

IF YOU DON’T HAVE A D-BALL FOR THE BEAR HOLD, HOLD PLATES. BEAR HUG IS JUST HOLD THE WEIGHT IN A
STANDING POSITION.

KB THRUSTERS GO AS HEAVY AS YOU CAN, BUT YOU HAVE TO GO UNBROKEN.

D.1. SPEED & TOLERANCE

5 ROUNDS
 EACH FOR TIME

10 PUSH UPS HR

5 BURPEE BOX JUMP OVER

40M SHUTTLE RUN*

3 RING MU

3 MIN REST

*10M LAPS

AIM HERE IS TO MOVE CRAZY FAST AND THEN RECOVER.

GO ALL OUT FROM THE START AND MAKE EVERY ROUND AS FAST AS THE FIRST ONE.

CAN YOU GO UNDER 1’ FOR THE 5 ROUNDS?

IF RING MU CAN’T BE UNBROKEN, GO FOR 6 RING PULL UPS

WEDNESDAY. DECEMBER.02. 2020

A.1. WARM UP

LONG SESSION TODAY… MOVE FAST AND DON’T LOOSE TIME.

FOCUS ON SHOULDER MOBILITY AND GET THOSE SHOULDERS REALLY WARM AND ACTIVE. DON’T FORGET YOUR CORE
AND LEGS TO BE ABLE TO PUSH HARD!

SPEND SOME TIME FOCUSING ON YOUR SQUAT MOBILITY SO YOU CAN GO STRAIGHT INTO THE SQUAT

B.1. STOH

FIND A HEAVY…
 3 REP MAX SPLIT JERK

THEN @90% OF 3REP MAX…

3×3 SPLIT JERK

B.2. FRONT RACK HOLDS

@115% OF YOUR BEST CLEAN

3 ROUNDS OF 8”/6” HOLD & DIPS*

*AIM HERE IS TO GET USED TO HEAVY LOADS, SO YOU FEEL BETTER WHEN CATCHING A CLEAN OR GETTING READY FOR
A JERK

C.1. BACK SQUAT

4×1 @88% OF YOUR BEST SQUAT

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

MOVE THE WEIGHT AS PERFECT AS YOU CAN! NOW IS EASY… IT WILL GET HARD

D.1. WOD. FINAL BOSS

9 MIN AMRAP
 10 HSPU

8 HANG POWER CLEAN @60KG/40KG

10 C2B

6 HANG SQUAT CLEAN @60KG/40KG

RIGHT INTO…

5 MIN TO FIND

2 HEAVY HANG CLEAN

TRY TO GO UNBROKEN ALL THE TIME.

1 ROUND EVERY 1’30” SHOULD BE A PRETTY GOOD SCORE, THAT MAKES 6 ROUNDS… CAN YOU HOLD THE PACE?

THEN FOR THE MAX HANG CLEAN… FIGHT AND GET USED TO LIFT HEAVY UNDER FATIGUE!

E.1. SKILL

12MIN EMOM

ODD: 1 LEG LESS ROPE CLIMB+ 1 ROPE CLIMB

EVEN: 40” MAX METER FARMER CARRY @HEAVY

AIM HERE IS TO LEARM HOW TO USE YOUR LEG WHEN YOUR GRIP IS GONE, OR ALMOST GONE.

THURSDAY. DECEMBER. 03. 2020

SWIMMING
 A.1. WARM UP / 200M

50 FREE

50 KICK

50 BACK

50 KICK

B.1. TECHNIQUE & KICK FOCUS / FREESTYLE/ 350M

4 ROUNDS. NOT FOR TIME*

25 LATERAL KICK

25 LATERAL SWIM

*1 ROUND EACH SIDE

3 ROUNDS. NOT FOR TIME

25 HEAD UP

25 FIST SWIM

REST 1MIN BETWEEN ROUNDS AND SETS.

AIM HERE IS TO USE YOUR LEGS, AND LEARN TO USE THEM WHILE NOT HAVING AS MUCH DRAG WITH YOUR HANDS.
 C.1. TEST / 350M

200M FOR TIME

3 MIN REST

100M FOR TIME

3MIN REST

50M FOR TIME

ALL OF THEM JUST OFF THE GROUND.

RECORD TIMES, WE WILL RETEST THE WORKOUT AT THE END OF THE CICLE

D.1. KICK STAMINA/ FREESTYLE /250M

10 MIN EMOM

25 KICK

SIMPLE. GET THE BEST AVERAGE FOR THE 10 ROUNDS.

SET A GOAL TIME FOR ALL OF THEM AND TRY TO HOLD THE PACE.

IF YOU CAN’T DO AN EMOM, DROP TO 6 ROUNDS AND GO EVERY 1’15” OR MORE.

TOTAL METERS: 1150M

 NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. DECEMBER. 04. 2020

A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.

B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

1 SQUAT CLEAN + 5 FRONT SQUATS

TRY TO BEAT LAST WEEK NUMBERS!

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.
 B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

C.1. GYMASTICS SKILL & STRENGHT

10 MIN EMOM

ODD: 5 RING MU*

EVEN: 15 GHD SIT UPS

AIM HERE IS TO BE ABLE TO HOLD A GOOD FORM ON THE RING MU ALL THE TIME.

IF YOU CAN’T SCALE REPS, OR USE A BAND. IF YOU DON’T HAVE RING MU SCALE THEM ON THE FLOOR OR 1 PULL UP +
3 RING DIPS FOR 3 OR 4 SETS. YOU CHOOSE

THE GHD, GET A NUMBER YOU CAN HIT NO PROBLEM.

FOCUS HERE IS TO GET YOUR CORE TIGHT UNDER FATIGUE, SO TRY TO MAKE EVERY RING MU PERFECT. IF 5 IS TOO
EASY, SCALE THE NUMBER UP.

D.1. WOD. PROBLEM BIG

EVERY 5 MIN FOR 4 ROUNDS

 20/14 CAL ROW

15M OH WALKING LUNGE @45KG/32’5KG

10 BAR FACING BURPEES

5 POWER SNATCH @70KG/50KG

SCORE: SLOWEST ROUND

AIM HERE IS TO, CICLE THE SNATCH WITH A MODERATE/HEAVY-ISH WEIGHT MOVING FAST UNDER FATIGUE.

FOCUS ON… FAST TRANSITIONS, GO AS FAST AS YOU CAN BE KNOWING YOU CAN GO UNBROKEN @ THE END.

IF YOU CAN’T MOVE 70/50KG ON A POWER SNATCH WITH NO PROBLEM BEFERO THE WOD, DROP WEIGHT.

TARGET TIME PER ROUND… AROUND 3MIN!

E.1. POWER

EVERY 2 MIN FOR 5 ROUNDS

100M SPRINT

*EACH ONE FOR TIME

HERE I JUST WANT YOU TO GO FAST, BUT NOT JUST FAST… I WANT YOU GIVE YOUR MAX EFFORT FROM THE VERY
FIRST ONE

SATURDAY. DECEMBER. 05. 2020

 A.1. WARM UP

WARM UP FOR THE PRESS, BUT DON’T FORGET THE DEADLIFT.

FOR THE PRESS, GET YOUR SHOULDERS AND T-SPINE MOBILITY ON POINT, REMEMBER YOUR WRISTS!

B.1. BENCH PRES

4×1 @88% OF YOUR BEST BENCH PRESS*

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

C.1. CLEAN GRIP DEADLIFT

ADD 20% OF YESTERDAY CLEAN COMPLEX

3×2 WITH 4″ EXCENTRIC NO T&G

EXPLODE UP, AND CONTROLL THE WAY DOWN.

START AS A CLEAN, DON’T JUST DEADLIFT.

D.1. #TWO4PAIN.

20 ROUNDS FOR TIME

I GO YOU GO
 7/5 CAL ASSAULT BIKE

6 SDLHP @60KG/40KG

5 STRICT C2B

4 HIGH BJO NO TOUCH

E.1. #TWO4PAIN

FOR TIME

SINCRO

30 HANG POWER CLEAN & JERK @70KG/50KG

30 BAR FACING BURPEES

1000M RUN

SPLIT AND MIX ANY WAY, YOU CHOOSE

MONDAY. DECEMBER. 07. 2020

A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.

B.1. SNATCH. HEAVY COMPLEX

 BUILD TO A HEAVY

1 MUSCLE SNATCH + 1 TEMPO OH SQUAT (4” DOWN) + 1 BELLOW KNEE POWER SNATCH

BUILD TO A HEAVY*

1 HANG SNATCH FROM BLOCKS*

*BAR JUST ABOVE THE KNEE

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS

*DROP 15% OF THE SNATCH FROM BLOCKS AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE+ 1 OHS

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %

B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 100% OF COMPLEX*

AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GROUND AND MAKE THE PULL PERFECT

C.1. WOD. GROW STRONG

 FOR TIME

12 PUSH PRESS @60KG/40KG

24 T2B

36 DU

12 THRUSTERS @60KG/40KG

24 T2B

36 DU

12 CLUSTERS @60KG/40KG

24 T2B

36 DU

D.1. HSW PRACTICE

EVERY 2 MIN FOR 5 ROUNDS

3 WALL CLIMBS (UNBROKEN)

10M HSW

1 ROUND OF DURANTE CORE*

*DURANTE CORE:

10 HOLLOW ROCKS

10 V UPS
 10 TUCK UPS

10” HOLLOW HOLD

AT LEAST YOU SHOULD HAVE 30” REST, IF NOT, DROP REPS OF THE DURANTE CORE

TUESDAY. DECEMBER. 08. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ROW WITH A LOW HEART
RATE!

B.1. ASSAULT BIKE INTERVALS

20 EMOM

ODD: MAX CAL ASSAULT

EVEN: REST

TARGET A NUMBER OS CALS YOU WANT TO HIT FOR EVERY MINUTE BEFORE YOU START AND TRY TO HOLD THAT
PACE.

GO HARD EACH MINUTE, BUT DON’T START ALL OUT, THE AIM IS TO HOLD THE HIGHER NUMBER OF CALORIES EACH
MINUTE FOR 10 ROUNDS.

C.1. QUALITY WORK

12 MIN EMOM

MIN 1: 25”R/25”L GHD BACK EXTENSION RIGHT/LEFT ARM HOLD*

MIN 2: 30” MAX C2B**

MIN 3: 30 SLOW FARMER CARRY @HEAVY

 *HOLD THE BACK EXTENSION. WITH 1 DN OR KB, HOLD 25” WITH RIGHT AND 25” WITH LEFT, FEEL YOU BACK

** TRY TO MAKE THE PERFECT, GO FOR BIG SETS, UNBROKEN FOR AS LONG AS YOU CAN, BUT MAKE THEM PRETTY.

D.1. SPEED & TOLERANCE

5 ROUNDS

EACH FOR TIME

10 BAR FACING BURPEES

10 SDLHP @50KG/35KG

1 MIN REST

5 MIN REST

5 ROUNDS

EACH FOR TIME

8 BOX JUMP

8 WALL BALL @10KG/7KG

8 POWER SNATCH @50KG/35KG

WEDNESDAY. DECEMBER.09.2020

A.1. WARM UP

LONG SESSION TODAY… MOVE FAST AND DON’T LOOSE TIME.

FOCUS ON SHOULDER MOBILITY AND GET THOSE SHOULDERS REALLY WARM AND ACTIVE. DON’T FORGET YOUR CORE
AND LEGS TO BE ABLE TO PUSH HARD!

SPEND SOME TIME FOCUSING ON YOUR SQUAT MOBILITY SO YOU CAN GO STRAIGHT INTO THE SQUAT

B.1. STOH

FIND A HEAVY…

3 REP MAX PUSH PRESS

THEN @90% OF 3REP MAX…

3×3 PUSH PRESS

B.2. FRONT RACK HOLDS

@115% OF YOUR BEST CLEAN

3 ROUNDS OF 8”/6” HOLD & DIPS*

*AIM HERE IS TO GET USED TO HEAVY LOADS, SO YOU FEEL BETTER WHEN CATCHING A CLEAN OR GETTING READY FOR
A JERK

C.1. BACK SQUAT

4×1 @91% OF YOUR BEST SQUAT

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

MOVE THE WEIGHT AS PERFECT AS YOU CAN! NOW IS EASY… IT WILL GET HARD

D.1. WOD. CANNOT HIDE

9 MIN AMRAP

2 THURSTERS @45KG/32KG*

1 BURPEE BOX JUMP OVER**

4 THURSTERS @45KG/32KG

2 BURPEE BOX JUMP OVER

6 THURSTERS @45KG/32KG

3 BURPEE BOX JUMP OVER

* ADD 2 THRUSTERS EVERY ROUND

** ADD 1 BURPEE AFTER EVERY ROUND

DON’T START LIKE CRAZY AND THEN DIE @ MIN 4… START EASY, IT WILL GET UGLY FAST.

BREAK SOONER THAT YOU THINK YOU HAVE

GET A CONSISTENT PACE ON THE BURPEES AND TRY TO STICK WITH IT

E.1. SKILL
 12MIN EMOM

ODD: 1 LEG LESS ROPE CLIMB+ 2 ROPE CLIMB

EVEN: 40” BEAR HUG @HEAVY*

IF YOU DON’T HAVE A D-BALL GET A PAIR OF HEAVY PLATES AND HUG THEM!

THURSDAY. DECEMBER. 03. 2020

SWIMMING

A.1. WARM UP / 150M

2 ROUNDS

25 FREE

25 UNDERWATER

25 BACK

B.1. TECHNIQUE & KICK FOCUS / FREESTYLE/ 350M

3 ROUNDS. NOT FOR TIME

25 LATERAL KICK*

25 FIST SWIM

*1 ROUND EACH SIDE

4 ROUNDS. NOT FOR TIME

 25 LATERAL SWIM*

25 HEAD UP

*1 ROUND EACH SIDE

REST 1 MIN BETWEEN ROUNDS AND SETS.

AIM HERE IS TO USE YOUR LEGS, AND LEARN TO USE THEM WHILE NOT HAVING AS MUCH DRAG WITH YOUR HANDS.

C.1. RACE PACE / 350M

4×50 @200M PACE*

*REST 30 MIN BETWEEN 50

3 MIN REST

6×25 @100M PACE*

*REST 30 MIN BETWEEN 50

3MIN REST

2×25 @ALL OUT*

REST 1 MIN BETWEEN 25

ALL OF THEM OFF THE GROUND, WITH A JUMP

IF YOU DON’T HACE 200, 100 OR 50M TIMES, JUST GO BEST AVERAGE FOR EACH ROUNDS
 D.1. KICK STAMINA/ FREESTYLE /250M

8 MIN EMOM

25 KICK

SAME AS LAST WEEK BEST 2’ LESS, TRY TO IMPROVE TIMES!

SIMPLE. GET THE BEST AVERAGE FOR THE 10 ROUNDS.

SET A GOAL TIME FOR ALL OF THEM AND TRY TO HOLD THE PACE.

IF YOU CAN’T DO AN EMOM, DROP TO 6 ROUNDS AND GO EVERY 1’15” OR MORE.

TOTAL METERS: 1100 M

NOTES:

• IF THERE IS NO REST WRITTEN, YOU DO NOT REST, GO STRAIGHT UNTIL YOU FINISH THE SET.
• C/3 MEANS YOU BREATH EVERY 3 STROKES.
• C/3-5 MEANS YOU BREATH EVERY 3 STROKES AND THEN, EVERY 5 STROKES IN THE SAME LAP.
• IF THERE IS NO EFFORT WRITTEN JUST SWIM WITH THE BEST TECHNIQUE YOU CAN.
• TRY TO MAKE ALLWAYS THE TURN IN THE WALL. IF YOU DONT KNOW HOW TO DO IT, DON´T REST IN THE WALL,
AS SOON AS YOU TOUCH IT, YOU TURN AND KEEP GOING.

FRIDAY. DECEMBER. 04. 2020

A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.
 B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

1 SQUAT CLEAN + 4 FRONT SQUATS

TRY TO BEAT LAST WEEK NUMBERS!

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.

B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

C.1. GYMASTICS SKILL & STRENGHT

14 MIN EMOM

ODD: 5 T2R+ 5 STRICT RING PULL UPS+ 3 RING MU

EVEN: 2 POWER CLEAN & JERK @80% OF COMPLEX*

 AIM HERE IS TO BE ABLE TO HOLD A GOOD FORM ON THE RING MU ALL THE TIME.

IF YOU CAN’T SCALE REPS, OR USE A BAND. IF YOU DON’T HAVE RING MU SCALE THEM ON THE FLOOR OR 5 T2R+ 4
KIPPING PULL UP + 3 RING DIPS. YOU CHOOSE

CLEAN ARE JUST TO FEEL GOOD AND EXPLOSIVE AND BE ABLE TO REST BETWEEN THE RING MU

D.1. WOD. RADIOACTIVE

2 ROUNDS OF

21 SDLHP @50KG/35KG

21 T2B

2MIN REST

2 ROUNDS OF

15 HANG POWER SNATCH @50KG/35KG

15 C2B

2MIN REST

2 ROUNDS OF

9 DEVIL PRESS @25KG/17’5KG

9 BAR MU
 E.1. POWER

EVERY 2 MIN FOR 5 ROUNDS

15/ 11 CAL ASSAULT BIKE*

*EACH ONE FOR TIME

HERE I JUST WANT YOU TO GO FAST, BUT NOT JUST FAST… I WANT YOU GIVE YOUR MAX EFFORT FROM THE VERY
FIRST ONE, TRY TO DIE HERE.

YOU DON’T STOP MOVING UNTIL YOU SEE THE 15 OR 11 CAL ON THE SCREEN

SATURDAY. DECEMBER. 12. 2020

A.1. WARM UP

WARM UP FOR THE PRESS, BUT DON’T FORGET THE DEADLIFT.

FOR THE PRESS, GET YOUR SHOULDERS AND T-SPINE MOBILITY ON POINT, REMEMBER YOUR WRISTS!

B.1. BENCH PRES

4×1 @91% OF YOUR BEST BENCH PRESS*

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

C.1. CLEAN GRIP DEADLIFT

ADD 20% OF YESTERDAY CLEAN COMPLEX

3×2 WITH 4″ EXCENTRIC NO T&G

 EXPLODE UP, AND CONTROLL THE WAY DOWN.

START AS A CLEAN, DON’T JUST DEADLIFT.

D.1. #TWO4PAIN.

IN PAIRS

I GO YOU GO

150 WALL BALL @10KG/7KG

30 C&J @60KG/40KG

100 CAL ASSAULT BIKE

15 MAN MAKERS @25KG/17’5KG

50 D-BALL GROUND TO SHOULDER @60KG/40KG

SPLIT REPS AS YOU WANT

I GO YOU GO STYLE WOD.

YOU CAN MIX MOVES ALSO

E.1. #TWO4PAIN.

SINCRO

7MIN AMRAP OF

10 PUSH UPS

8 AMERICAN KB SWING @32KG/24KG

6 BURPEE PLATE JUMP*

DO A BURPEE FACING A 20KG PLATE, JUMP ON IT. THAT’S ONE REP

 MONDAY. DECEMBER. 07. 2020

A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.

B.1. SNATCH. HEAVY COMPLEX

BUILD TO A HEAVY

1 HIGH HANG MUSCLE SNATCH + 1 HANG POWER SNATCH

BUILD TO A HEAVY*

2 HANG SNATCH FROM BLOCKS*

*BAR JUST BELLOW THE KNEE

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS

*DROP 15% OF THE SNATCH FROM BLOCKS AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE+ 1 OHS

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %
 B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 100% OF COMPLEX*

AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GROUND AND MAKE THE PULL PERFECT

C.1. WOD. TREAT YO’ SELF

4MIN AMRAP

16/11 CAL ASSAULT BIKE

10 HANG C&J @50KG/ 35KG

8 BAR FACING BURPEES

4MIN REST

4MIN AMRAP

14/10 CAL ASSAULT BIKE

8 HANG C&J @60KG/ 40KG

7 BAR FACING BURPEES

4MIN REST

4MIN AMRAP

12/8 CAL ASSAULT BIKE

6 HANG C&J @70KG/ 50KG

6 BAR FACING BURPEES

 4MIN REST

4MIN AMRAP

10/7 CAL ASSAULT BIKE

4 HANG C&J @80KG/ 55KG

5 BAR FACING BURPEES

IF THE WEIGHT FOR THE C&J IS TOO HEAVY AND YOU CAN GO UNBROKEN FOR THE SET OF 50KG & 60KG,
DROPWEIGHT.

AIM HERE IS TO GO UNBROKEN FROM A LIGHT WEIGHT TO A HEAVY-ISH WEIGHT UNDER FATIGUE.

YOU HAVE A LOT OF REST, SO EACH SET IS ALL OUT.

TUESDAY. DECEMBER. 15. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ROW WITH A LOW HEART
RATE!

B.1. #SWEATPUMP. ROW

20MIN EMOM

30” ON

30” OFF

SAME AS 2 WEEKS AGO, BUT WE DROP 10” FOR EVERY MINUTE.

I WANT YOU TO SPEND TIME ON THE ROW, IS GOING TO HURT IF YOU PUSH HARD.

TARGET A NUMBER OS CALS YOU WANT TO HIT FOR EVERY ROUND BEFORE YOU START AND TRY TO HOLD THAT
PACE.
 YOU CAN SELECT THIS WORKOUT ON A CONCEPT 2 ROWER

C.1. QUALITY WORK

12MIN EMOM

ODD: 20 T2B

EVEN:40” WALK (20”/20”) 1 ARM FRONT RACK H0OLD/ 1 ARM FARMER CARRY @HEAVY*

AIM HERE IS TO FIRE UP THE CORE.

T2B SHOULD BE DONE UNBROKEN FOR AT LEAST HALF OF THE EMOM

WE WANT TO IMPROVE OUR GRIP. GRIP IS GOING TO BE A PROBLEM HERE.

* CHANGE ARMS EVERY 20”, SO YOU HAVE 20” REST. SAME WEIGHT IN BOTH ARMS. WALK SLOW, DON’T RUN, GET
DOWN YOUR HEART RATE.

D.1. SPEED & TOLERANCE. DOUBLE CHEESE

EVERY 5 MIN FOR 4 ROUNDS

2 ROPE CLIMBS

8 DOUBLE DB SNATCH @25KG/17’5KG

32 DU

8 DOUBLE DB SNATCH @25KG/17’5KG

2 ROPE CLIMBS

JUST MOVE FAST.

GO UNBROKEN ALL THE TIME. IF DBS ARE TOO HEAVY, DROP WEIGHT, BUT GO UNBROKEN.

SHOULD BE DONE IN LESS THAN 3 MIN, IF NOT, DROP NUMBERS FOR THE DB SNATCH.

OR IF ROPE CLIMBS ARE A BIG PROBLEM FOR YOU, DROP ROPE CLIMBS.
 WEDNESDAY. DECEMBER. 16. 2020

A.1. WARM UP

LONG SESSION TODAY… MOVE FAST AND DON’T LOOSE TIME.

FOCUS ON SHOULDER MOBILITY AND GET THOSE SHOULDERS REALLY WARM AND ACTIVE. DON’T FORGET YOUR CORE
AND LEGS TO BE ABLE TO PUSH HARD!

SPEND SOME TIME FOCUSING ON YOUR SQUAT MOBILITY SO YOU CAN GO STRAIGHT INTO THE SQUAT

B.1. STOH

FIND A HEAVY…

3 REP MAX PUSH PRESS WITH 2” ISO @ THE DIP

THEN @90% OF 3REP MAX…

3×3 PUSH PRESS 2” ISO @ THE DIP

B.2. FRONT RACK HOLDS

@120% OF YOUR BEST CLEAN

3 ROUNDS OF 8”/6” HOLD & DIPS*

*AIM HERE IS TO GET USED TO HEAVY LOADS, SO YOU FEEL BETTER WHEN CATCHING A CLEAN OR GETTING READY FOR
A JERK

C.1. BACK SQUAT

4×1 @88% OF YOUR BEST SQUAT WITH 1” PAUSE @BOTTOM

 MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

MOVE THE WEIGHT AS PERFECT AS YOU CAN! NOW IS EASY… IT WILL GET HARD

D.1. WOD. SURPRISE

AMRAP 7

4 BAR MU3

4 POWER CLEAN @100KG/70KG

4 BURPEE BOX JUMP OVER

SCALE MOVES OR KG IF NEEDED.

IF YOU DON’T HAVE BAR MU, GO FOR MU WITH BANDS OR STRICT PULL UPS OR C2B

CLEANS SHOULD BE HARD BUT A LOAD YOU KNOW YOU ARE NOT GOING TO FAIL.

SOMEONE OVER 8/9 ROUNDS?

E.1. SKILL & STAMINA

14MIN EMOM

EVEN: 22 WALL BALL @10KG/7KG

ODD: MAX BURPEE BOX JUMP

AIM IS TO GET TO KNOW YOUR PACE FOR BURPEE BOX JUMP.

WALL BALL MUST BE DONE ALL THE TIME, YOU SHOULD WORK FOR AROUND 40” FOR THE 7 ROUNDS AND DO NOT FAIL
@ ANY POINT.

BURPEES… TRY PACE FROM THE START A NUMBER YOU CAN TARGET WITH CONSISTENCY FOR THE 7 ROUNDS. HOW
WELL DO YOU KNOW YOURSELF?
 THURSDAY. DECEMBER. 17. 2020

RUNNING

A.1. WARM UP

EASY JOG WITH SOME MOBILITY FOR 10 MIN

B.1. BREATH & PACE CONTROL

4 ROUNDS

FOR DISTANCE

3MIN @MODERATE

1MIN @WALK (NB)

2MIN @HARD

1MIN @ WALK

NB= NOSE BREATH

TOTAL RUNNING TIME 20MIN

TOTAL TIME 28MIN

DON’T GO CRAZY HARD IF YOU ARE NOT USED TO RUN.

MOST IMPORTANT PART IS TO JUST NOSE BREATH IN THE 1MIN OF (NB)

AIM TO RUN THE SAME DISTANCE IN THE MODERATE AND HARD PARTS FOR THE 4 ROUNDS.

FRIDAY. DECEMBER. 18. 2020

 A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.

B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

1 SQUAT CLEAN + 5 FRONT SQUATS

TRY TO BEAT LAST WEEK NUMBERS!

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.

B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

 C.1. GYMASTICS STRENGHT & POWER

5 ROUNDS

2MIN ON 2MIN OFF

24/17 CAL ROW

MAX STRICT HSPU

SCORE IS TOTAL STRICT HSPU

IF YOU DON’T HAVE STRICT HSPU OR YOU DON’T HAVE MORE THAN 3/5 UNBROKEN GO FOR PIKE PUSH UPS OR SCALE
THE HIGHT OF YOUR HANDS

CAL ROW SHOULD BE DONE IN LESS THA 1’10” IF NOT, SCALE THE CALORIES, AIM IS TO GO REALLY HARD IN THE ROW.

D.1. WOD. SHUFFLE

FOR TIME*

TCAP 25’

90 BAR FACING BURPEES

70 M HSW

50 DB THRUSTER @25KG/17’5KG

30 SNATCH @70KG/50KG
 *SPLIT REPS AND MOVES AS YOU WANT

AIM IS TO MOVE FROM MOVE TO MOVE FAST (TRANSITIONS WORK)

SPEND SOME TIME WORKING OUT A GOOD STRATEGY

SATURDAY. DECEMBER. 19. 2020

A.1. WARM UP

WARM UP FOR THE PRESS, BUT DON’T FORGET THE DEADLIFT.

FOR THE PRESS, GET YOUR SHOULDERS AND T-SPINE MOBILITY ON POINT, REMEMBER YOUR WRISTS!

B.1. BENCH PRES

4×1 @88% OF YOUR BEST BENCH PRESS WITH 1” PAUSE @BOTTOM

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

C.1. CLEAN GRIP DEADLIFT

ADD 20% OF YESTERDAY CLEAN COMPLEX

3×2 WITH 4″ EXCENTRIC NO T&G

EXPLODE UP, AND CONTROLL THE WAY DOWN.

START AS A CLEAN, DON’T JUST DEADLIFT.

D.1. #TWO4PAIN.

20 ROUNDS FOR TIME

I GO YOU GO
 100M RUN

15 T2B*

20 DU

10 ROUNDS EACH ATHLETE

*T2B MUST BE UNBROKEN

AIM HERE IS TO BE ABLE TO GO AT A REALLY HIGH PACE FOR THE 10 ROUNDS, SO START OUT HARD AND TRY TO HOLD
THE PACE.

IF YOU CAN’T GO UBROKEN THINK BEFORE THE WORKOUT WHERE ARE YOU GOING TO BREAK AND MAKE EVERY ROUND
THE SAME

E.1. #TWO4PAIN

9 MIN AMRAP. SINCRO

6 POWER SNATCH @40KG/30KG

8 BOX JUMP

10 STRICT PULL UPS

FROM MIN 9:00 TO 15:00

FIND HEAVY POWER SNATCH

MONDAY. DECEMBER. 21. 2020

A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.

B.1. SNATCH. HEAVY COMPLEX

 BUILD TO A HEAVY

1 HANG MUSCLE SNATCH + 1 BELLOW KNEE MUSCLE SNATCH+ 1 HANG POWER SNATCH

BUILD TO A HEAVY*

2 HANG SNATCH FROM HIGH BLOCKS*

*BAR JUST ABOVE THE KNEE

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS

*DROP 15% OF THE SNATCH FROM BLOCKS AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE+ 1 OHS

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %

B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 100% OF COMPLEX*

AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GROUND AND MAKE THE PULL PERFECT

C.1. WOD. CACTUS

20MIN AMRAP

8 STOH @50KG/35KG

10 T2B
 12 BOX JUMP

24 DU

OPEN STYLE WORKOUT… JUST AIM TO GO ALL THE TIME AT THE SAME PACE AND TRY TO SPRINT THE LAST 4 OR 5 MIN

D.1. SKILL

10MIN EMOM

EVEN: 20” HSW PRACTIVE*

ODD: 15 GHD SIT UPS

*SET A GOAL, DISTANCE OR AN OBSTACLE COURSE OR JUST A LONG HOLD.

TUESDAY. DECEMBER. 15. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ASSAULT BIKE WITH A
LOW HEART RATE!

B.1. #SWEATPUMP. ASSAULT BIKE

2 MIN ON 2 MIN OFF. 5 ROUNDS

30” HARD

1MIN MODERATE

30” HARD
 AIM HERE IS TO REPLICATE THE FISRT 30” AND THE LAST.

THE HIGHER YOU GO ON THE MODERATE THE BETTER

C.1. QUALITY WORK

10MIN EMOM

ODD: 3 ROPE CLIMBS

EVEN: 45” EASY WALK DOUBLE KB FRONT RACK @HEAVY

IF ROPE ARE GOING TO BE A PROBLEM, DROP THE NUMBER OF REPS. IF THEY ARE TOO EASY, MAKE ONE OR 2
LEGLESS

GO HEAVY ON THE KB, WALK SLOW AND FEEL HOW YOUR BIDY GETS TIGHT

D.1. SPEED & TOLERANCE.

5 ROUNDS FOR TIME

15 CHEST TO BAR

10 DOUBLE DB FRONT SQUATS @27’5KG/20KG

5 BAR MU

2MIN REST

GO UNBROKEN EVERY SET.

SEARCH FOR SPEED.

CAN YOU GO AROUND 1 MIN FOR THE 5 ROUNDS?

WEDNESDAY. DECEMBER. 23. 2020

 A.1. WARM UP

LONG SESSION TODAY… MOVE FAST AND DON’T LOOSE TIME.

FOCUS ON SHOULDER MOBILITY AND GET THOSE SHOULDERS REALLY WARM AND ACTIVE. DON’T FORGET YOUR CORE
AND LEGS TO BE ABLE TO PUSH HARD!

SPEND SOME TIME FOCUSING ON YOUR SQUAT MOBILITY SO YOU CAN GO STRAIGHT INTO THE SQUAT

B.1. STOH

FIND A HEAVY…

3 REP MAX JERK WITH 2” ISO @ THE DIP

THEN @90% OF 3REP MAX…

3×3 JERK WITH 2” ISO @ THE DIP

B.2. FRONT RACK HOLDS

@120% OF YOUR BEST CLEAN

3 ROUNDS OF 8”/6” HOLD & DIPS*

*AIM HERE IS TO GET USED TO HEAVY LOADS, SO YOU FEEL BETTER WHEN CATCHING A CLEAN OR GETTING READY FOR
A JERK

C.1. BACK SQUAT

4×1 @88% OF YOUR BEST SQUAT WITH 1” PAUSE @BOTTOM

 MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

MOVE THE WEIGHT AS PERFECT AS YOU CAN! NOW IS EASY… IT WILL GET HARD

D.1. WOD. COOKIE MONSTER

6 ROUNDS FOR TIME

3 POWER SNATCH @80KG/ 55KG

4 BURPEE BOX JUMP OVER

5M HSW

SAME AS LAST WEEK. SCALE KG IF NEEDED.

SHOULD BE A WEIGHT YOU KNOW YOU ARE NOT GOING TO FAIL OR IF YOU MIGHT FAIL IT SHOULD BE AT THE END OF
THE AMRAP AND BECAUSE OF THE FATIGUE.

TRY TO MAKE EVERY ROUND THE SAME.

E.1. SKILL & STAMINA

10MIN EMOM

ODD: 15 HSPU + MAX WALL BALL

EVEN: 80 DU

YOU SHOULD BE DONE WITH YOUR HSPU IN 20” MAX, THEN STRAIGHT TO THE WALL BALL AND HAVE FUN!

DU SHOULD BE DONE WITH NO PROBLEM IN 1 MIN, IF YOU ARE WORKING ON YOUR DU TO IMPROVE THEM, JUST DO 45”
OF THEM
 THURSDAY. DECEMBER. 24. 2020

RUNNING

A.1. WARM UP

EASY JOG WITH SOME MOBILITY FOR 10 MIN

B.1. BREATH & PACE CONTROL

6 ROUNDS

2 MIN MODERATE

30” NOSE BREATH

RIGHT INTO

8 ROUNDS OF

1 MIN HARD

30” NOSE BREATH

TOTAL TIME 27 MIN

DON’T GO CRAZY HARD IF YOU ARE NOT USED TO RUN.

MOST IMPORTANT PART IS TO JUST NOSE BREATH IN THE NOSE BREATH PARTS.

AIM TO RUN THE SAME DISTANCE ALL THE TIME.

GO BY FEEL, DON’T TARGET ANY PACE.

SATURDAY. DECEMBER. 26. 2020

 A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.

B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

1 SQUAT CLEAN + 4 FRONT SQUATS

TRY TO BEAT LAST WEEK NUMBERS!

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.

B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

B.3. CLEAN GRIP DEADLIFT

ADD 20% OF YESTERDAY CLEAN COMPLEX

3×2 WITH 4″ EXCENTRIC NO T&G

EXPLODE UP, AND CONTROLL THE WAY DOWN.

 START AS A CLEAN, DON’T JUST DEADLIFT.

C.1. BENCH PRES

4×1 @91% OF YOUR BEST BENCH PRESS WITH 1” PAUSE @BOTTOM

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

D.1. TWO4PAIN

I GO YOU GO. IN PAIRS

20 ROUNDS FOR TIME

2 THRUSTERS @80KG/ 55KG

4 DEFICIT HSPU

6 HANG POWER CLEAN @80KG/ 55KG

8 STRICT PULL UPS

JUST GO FAST. TRY TO HOLD THE SAME PACE FOR THE 10 ROUNDS

RX FOR THE DEFICIT HSPU WOULD BE PARALLETTES

SCALE MOVES OR WEIGHT IF NEEDED

MONDAY. DECEMBER. 28. 2020

A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.
 B.1. SNATCH. HEAVY COMPLEX

BUILD TO A HEAVY

1 MUSCLE SNATCH + 2 BELLOW KNEE POWER SNATCH

BUILD TO A HEAVY

1 HIGH HANG SNATCH

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS

*DROP 15% OF THE SNATCH FROM BLOCKS AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE+ 1 OHS

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %

B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 100% OF MAX HIGH HANG SNATCH

AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GROUND AND MAKE THE PULL PERFECT

C.1. WOD. UNFOLLOW

4 ROUNDS
 200M RUN

10 OHS @60KG/40KG

20 PUSH UPS HR

5 HANG SQUAT SNATCH @60KG/40KG

10 PUSH UPS HR

2MIN REST

PUSH IN EVERY ROUND, DON’T REST AND TRY TO GO UNBROKEN ALL THE TIME.

TRANSITIONS SHOULD BE VERY FAST.

IF C2B ARE HARD FOR YOU, CHANGE TO PULL UPS.

TUESDAY. DECEMBER. 29. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ROW WITH A LOW HEART
RATE!

B.1. #SWEATPUMP. ROW INTERVALS

2 ROUNDS. TCAP 25 MIN

100M @ HARD

400M @ 2K PACE

1 MIN REST

200M @ HARD

300M @ 2K PACE

1 MIN REST

300M @ HARD
 200M @ 2K PACE

1 MIN REST

400M @ HARD

100M @ 2K PACE

2 MIN REST

2K PACE… IS YOUR 2K PACE, IF YOU DON’T HAVE ONE, TARGET A TIME AND TRY TO HOLD THE PACE, BUT YOU HAVE TO
KNOW YOUR PACE BEFORE YOU START.

HARD… IS NOT GO AND DIE IN 100M, BUT PUSH HARD, SHOULD BE A PACE AROUND YOUR 1K TIME.

T CAP IS WITHOUT THE REST (TOTAL 5MIN FIRST ROUND, 3 MIN SECOND ROUND)

C.1. QUALITY WORK

10MIN EMOM

ODD: 3/2 ROPE CLIMBS

EVEN: 1 ROUND OF SC DURANTE CORE*

IF ROPE ARE GOING TO BE A PROBLEM, DROP THE NUMBER OF REPS. IF THEY ARE TOO EASY, MAKE ONE OR 2
LEGLESS

CORE IS GOING TO FIRE UP, IF TOO HARD AT THE END DROP THE REPS OF THE ROPE CLIMB

GO HEAVY ON THE KB, WALK SLOW AND FEEL HOW YOUR BIDY GETS TIGHT

DURANTE CORE CAN NO TAKE LONGER THAN 45”, SCALE REPS IFF NEEDED, IT WILL GET HARD, IF YOU ARE NOT
GREAT AT CORE… START DURANTE CORE WITH 6 REPS OF EACH

USUALLY IS DONE WITH 10 REPS, IF YOU ARE A CORE PRO, GO FOR 10 BUT I THINK SETS OS 8 IS OK.

*DURANTE CORE:

8 HOLLOW ROCKS

8 V UPS

8 TUCK UPS

10” HOLLOW HOLD

 D.1. SPEED & TOLERANCE. MOCHIS

3 ROUNDS. FOR TIME

10 DB SNATCH @25KG/17’5KG

30 DU

5 BAR MU

30 DU

10 DB SNATCH @25KG/17’5KG

2MIN REST

DONE WITH 1 DB, ALTERNING, FROM THE FLOOR

GO UNBROKEN EVERY SET.

SEARCH FOR SPEED.

SHOULD NOT DESTOY YOU, IT SHOULD BE HARD BUT YOU HAVE TO FINISH THE 3 ROUND WITH A FEELING OF WANTING
SOME MORE.

MIERCOLES. DECEMBER. 30. 2020

A.1. WARM UP

LONG SESSION TODAY… MOVE FAST AND DON’T LOOSE TIME.

FOCUS ON SHOULDER MOBILITY AND GET THOSE SHOULDERS REALLY WARM AND ACTIVE. DON’T FORGET YOUR CORE
AND LEGS TO BE ABLE TO PUSH HARD!

SPEND SOME TIME FOCUSING ON YOUR SQUAT MOBILITY SO YOU CAN GO STRAIGHT INTO THE SQUAT

B.1. STOH
 FIND A HEAVY…

3 REP MAX PIUSH PRESS WITH 2” ISO @ THE DIP

THEN @90% OF 3 REP MAX…

3×3 PUSH PRESS WITH 2” ISO @ THE DIP

B.2. FRONT RACK HOLDS

@120% OF YOUR BEST CLEAN

3 ROUNDS OF 8”/6” HOLD & DIPS*

*AIM HERE IS TO GET USED TO HEAVY LOADS, SO YOU FEEL BETTER WHEN CATCHING A CLEAN OR GETTING READY FOR
A JERK

C.1. BACK SQUAT

4×1 @91% OF YOUR BEST SQUAT WITH 1” PAUSE @BOTTOM

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

MOVE THE WEIGHT AS PERFECT AS YOU CAN! NOW IS EASY… IT WILL GET HARD

D.1. WOD. LOCKDOWN2.0

4 ROUNDS

21 T2B

15 DB THRUSTER @25KG/15KG
 9M HSW

1MIN REST

MUST GO UNBROKEN. IF YOU CAN, DROP WEIGHT FOR THE THRUSTERS.

AIM IS TO GET CONSISTENT @ MOVING DUMBELL WELL FOR THE OPEN.

MOST IMPORTANT PART IS TO GO UNBROKEN WITH THE DB AND THE T2B. THAN PRACTICE THE HSW IF YOU ARE NOT
GREAT AT IT.

ROUND SHOULD TAKE NO LONGER THAN 3MIN AT MOST.

E.1. POWER AND SPEED

10MIN EMOM

ODD: 1 HIGH JUMP + 10M SPRINT*

EVEN: 40” HEAVY BEAR HUG MARCH**

*JUMP AS HIGH AS YOU CAN AND RIGHT WHEN YOU TOUCH THE GROUND START A 10M SPRINT, DON’T GET TIRED, GO
FEEL FAST

**JUST EASY WALK. IF YOU DON’T HAVE A D-BALL TO HUG, USE SOME PLATES AND “HUG” THEM AS YOU CAN.

AIM IS TO FEEL FAST AND EXPLOSIVE AND LITTLE BY LITTLE LOAD THE CORE AND POSTERIOR CHAIN.

THURSDAY. DECEMBER. 31. 2020

LAST OF THE YEAR, NOT MANY OF YOU ARE GOING TO TRAIN…

IT SHOULD BE A REST DAY, BUT I’M GOING TO TRY TO PUT A FUN LAST WORKOUT OF THE YEAR AND THEN CATCH UP
FRIDAY AND SATURDAY ON SATURDAY.

NOTHING CRAZY, SOMETHING SHORT AND FUN. HOPE YOU LIKE IT

 A.1. WARM UP

JUST GET YOUR BODY READY TO MOVE AND LIFT SOME WEIGHT.

B.1. WOD #HAPPY.NEW.YEAR

20 MIN AMRAP*

10 DU

2 BURPEE HIGH BJ OVER

3 POWER CLEAN @100KG/70KG

4 BOX JUMP NO TOUCH

5 DL @100KG/70KLG

6 CAL ASSAULT BIKE

RIGHT INTO…

8 MIN WINDOW

FIND 1 REP MAX POWER CLEAN

*ADD 1 REP AFTER EACH ROUND

FOR THE DU ADD 10 REPS AFTER EACH ROUND.

IF CLEAN IS TOO HEAVY FOR YOU (SHOULD BE A WEIGHT YOU KNOW YOU ARE NOT GOING TO FAIL DOING SINGLES)
DROP WEIGHT.

HOW FAR CAN YOU GO?

TAG ME ON INSTAGRAM IF YOU GIVE IT A TRY!

 SATURDAY. JANUARY.02. 2020

A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.

B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

1 SQUAT CLEAN + 3 FRONT SQUATS

TRY TO BEAT LAST WEEK NUMBERS!

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.

B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

B.3. CLEAN GRIP DEADLIFT

ADD 20% OF TODAYS CLEAN COMPLEX

3×2 WITH 4″ EXCENTRIC NO T&G

 EXPLODE UP, AND CONTROLL THE WAY DOWN.

START AS A CLEAN, DON’T JUST DEADLIFT.

C.1. BENCH PRES

4×1 @94% OF YOUR BEST BENCH PRESS

MOVE FAST, EVEN IF YOU FEEL LIKE THE WEIGHT GOES SLOW… MOVE AS FAST AS YOU CAN

D.1. TWO4PAIN

CASH IN… SINCRO

800M RUN

FOR TIME. 1 WORK 1 REST

30 RING MU

30 C&J @60KG/ 40KG

30 SNATCH @60KG/ 40KG

150 WALL BALL @10KG/7KG

CASH OUT… SINCRO

800M RUN

F0R TIME… SPLIT AND MIX MOVES AS YOU WANT IN ANY ORDER. 1 ATHLETE WORKS 1 REST

IF RING MU ARE TOO HARD, SCALE TO RING PULL UPS

MONDAY. DECEMBER. 28. 2020

 A.1. WARM UP

WARM UP FOR THE SNATCH. MOVE A LONG TIME JUST AN EMPTY BAR, AND GET CONFORTABLE WITH THE POSITIONS.

B.1. SNATCH. HEAVY COMPLEX

BUILD TO A HEAVY

2 MUSCLE SNATCH + 1 HIGH HANG POWER

BUILD TO A HEAVY

1 BELLOW THE KNEE HANG SNATCH

DON’T SPENT TOO MUCH TIME HERE, GO FAST AND MOVE WELL

B.2.SNATCH. OHS

*DROP 15% OF THE SNATCH FROM BLOCKS AND DO 3 ROUNDS OF…

1 SQUAT SNATCH+ 1 SNATCH BALANCE

DON’T FAIL, SHOULD FEEL LIGHT AND YOU SHOULD MOVE PERFECT. IF NOT SO…. DROP %

B.3. SNATCH DEADLIFT & PULL

3 SNATCH DL + 3 HANG SNATCH PULL @ 100% OF MAX BELLOW THE KNEE HANG SNATCH (FROM B.1)

AIM HERE IS TO PULL HARD, LIFT PERFECT FROM THE GROUND AND MAKE THE PULL PERFECT

C.1. WOD. STAMINA

 8 MIN EMOM

10/7 CAL ROW+ 10 T2B

10/7 CAL ROW+ 10 DB THRUSTERS @ 22’5KG/15KG

AIM HERE IS TO PACE A HARD ROW TEMPO AND BE ABLE TO MOVE EFFICIENT ON THE T2B AND THRUSTERS.

IF REPS ARE TOO HIGH, DROP THE T2B OR THRUSTERS, TRY NOT TO TOUCH THE NUMBER OF CALS.

D.1. WOD. SAMETHREE

6 MIN AMRAP

6 BOX JUMP OVER

6 T2B

6 DB FRONT SQUAT @25KG/17’5KG

SIMPLE, MOVE FAST ALL THE TIME, EVERY MOVE SHOULD BE UNBROKEN… HOW HARD CAN YOU GO?

SOMEONE CAN DO MORE 8 ROUNDS? 45” EACH ROUND IS 8 ROUNDS…

TUESDAY. DECEMBER. 29. 2020

A.1. WARM UP

JUST GET YOUR HEART PUMPING, AND FOCUS ON PULLING MOVEMENTS. DO NOT GET ON THE ROW WITH A LOW HEART
RATE!

B.1. #SWEATPUMP. ASSAULT BIKE

5 ROUNDS
 1’30” EASY

1’ MODERATE

30” HARD

SET A PACE FOR EACH INTENSITY BEFORE YOU START. THAN TRY TO HOLD THOSE PACES FOR EVERY ROUND.

HOW FAST IS YOUR EASY PACE RIGHT AFTER A 30” HARD INTERVAL? THE FASTTER YOU ARE THE BETTER…

C.1. QUALITY WORK

8 MIN EMOM

ODD: 2 LEGLESS ROPE CLIMBS

EVEN: 15 AMERICAN KB SWING @32KG/24KG

IF ROPE ARE GOING TO BE A PROBLEM, DROP THE NUMBER OF REPS OR DO THEM USING YOUR LEGS

SEARCH FOR EFFICIENCY ON THE KB SWINGS.

D.1. SPEED & TOLERANCE.

4 ROUNDS FOR TIME

20 DU

6 BAR MU

20 DU

8 HANG POWER CLEAN @80KG/55KG

2MIN REST

BAR MU AND HANG POWER CLEAN MUST BE UNBROKEN

WE LOOK FOR SPEED HERE. AS SOON AS YOU FINISH A MOVE, YOU RUN TO THE NEXT ONE.

THURSDAY. JANUARY. 07.2021

RUNNING

A.1. WARM UP

EASY JOG WITH SOME MOBILITY FOR 10 MIN

B.1. BREATH & PACE CONTROL

3 ROUNDS. FOR DISTANCE

5 MIN @EASY

1 MIN NB

4 MIN @MODERATE

1 MIN NB

3 MIN @ HARD

NB= NOSE BREATH

TOTAL RUNNING TIME 20 MIN

TOTAL TIME 42 MIN

DON’T GO CRAZY HARD IF YOU ARE NOT USED TO RUN.

MOST IMPORTANT PART IS TO JUST NOSE BREATH IN THE 1MIN OF (NB)

AIM TO RUN THE SAME DISTANCE IN THE MODERATE AND HARD PARTS FOR THE 3 ROUNDS.

IF YOU DON’T NORMALLY RUN, GO FOR 2 ROUNDS .

FRIDAY. JANUARY. 08. 2020

 A.1. WARM UP

GET THEM LEGS READY TO WORK! FOCUS ON A GOOD FRONT RACK MOBILITY AND SET YOUR CORE READY TO SQUAT
HEAVY.

B.1. CLEAN & FRONT SQUATS

EVERY 3MIN FOR 5 ROUNDS

2 SQUAT CLEAN + 2 FRONT SQUATS

TRY TO BEAT LAST WEEK NUMBERS!

AIM TO GO AS HEAVY AS YOU CAN FOR THE 5 ROUNDS.

YOU CAN BUILD AS YOU ADVANCE IN THE ROUNDS, BUT THE HEAVIER YOU GO ALL THE TIME, THE BETTER.

IF YOU’VE DONE THE LAST CICLE, WE ARE GOING TO REPEATE THE CLEAN CICLE, SO TRY TO IMPROVE KG FROM THIS
FIRST WEEK.

B.2. FRONT SQUAT & POSITION

@105% OF MAX COMPLEX…

3X1 FRONT SQUATS WITH A 3” PAUSE @BOTTOM

C.1. GYMASTICS STRENGHT & POWER. #BLOCKED

4 ROUNDS

500M ROW

21 PULL UPS
 15 STOH @60KG/ 40KG

9 RING MU

2 MIN REST

GON UNBROKEN. IF YOU CAN’T DROP WEIGHT.

AIM IS TO HOLD THE PACE FOR THE 3 ROUNDS, YOU HAVE ENOUGH TIME TO RECOVER.

ROUND SHOULD TAKE AT MOST 5’, IF YOU ARE NOT MAKING THE TIME GOAL, DROP RING MU AND METERS ON THE ROW