MESOCICLO ABRIL MAYO JUNIO 2024

LUNES1 MARTES1
2 Rounds (For Quality) 3 Rounds (For Quality)

1-Minute Aerobic Work 1-Minute Aerobic Work
5 Right Ankle Rotation (each direction) 5 Scapular Push-Up to Downward Dog
5 Left Ankle Rotation (each direction) 10 Deadbug
10 Prisoner Curtsy Lunge (5/5) 5 TYI Shoulder Routine (each direction)

10 Foot Elevated Single Leg Glute Bridge
(5/5)
10 Pogo Jump
TRABAJ
3-4 Sets For Quality
6-8 Goblet Cossack Squat (each side,
alternating) 12-10-8-6-4-2 reps of
Rest 30 seconds Pull-Up
8-12 Goblet Squat 10 Hex Press
Rest 30 seconds
1-Minute Wall Sit Hold
Rest 90 seconds between sets
Continue moving until you finish the entire sequence. Perform 10 double
dumbbell hex press after each round of pull-ups. The pull-ups can be
regular or banded. Pull-ups do not have to be unbroken. Rest as needed
between reps and/or rounds to maintain movement quality. For hex press
choose a weight that you can perform 10 reps on each round at RPE 8/10.
If the weight is too heavy decrease the number of sets.
WO
For Time 4-5 Rounds
In a 3-minute window, complete as many
100-80-60-40-20 reps of rounds as possible:
Double Under 5 Double Dumbbell Hang Clean
50-40-30-20-10 reps of 5 Double Dumbbell Push Press
Butterfly Sit-Up 10 Gorilla Row (5/5)
Time Cap: 15 Minutes Rest 1 minute between rounds

Intensity: Moderate / RPE 6-7 Intensity: Moderate / RPE 6-7
Start where you left off the round before and accumulate
Begin the workout at sustainable pace, and try to rounds.
increase it after the first two rounds.
LUNES2 MARTES2

5 Right Ankle Rotation (each direction) 5 Scapular Push-Up to Downward Dog
5 Left Ankle Rotation (each direction) 10 Deadbug (5/5)
10 Prisoner Curtsy Lunge (5/5) 5 TYI Shoulder Routine (each direction)

(5/5)
10 Pogo Jump
TRABAJ
3-4 Sets 2 Sets (For Quality)
30-Seconds Weighted Wall Sit 8-6-4-2 reps of

Alternating Neutral Grip Dumbbell Chest
Immediately into Press (each side)
30-Seconds Max Reps Squat Jumps Alternating Bent Over Row (each side)
Rest 90 seconds between sets Rest 2 minutes between sets
The goal of this format is to keep moving throughout the sequence while
prioritizing good movement quality. Take breaks as needed. This is not for
time.
Scale to regular squats if unable to perform jump squats.
WO
4-5 Rounds 3-5 Rounds
In a 3-minute window, complete: Max set of Banded Pull-Up
24 Goblet Walking Lunge Step (12/12, side
hold) Rest 30 seconds
12 Goblet Squat Max set of Push-Up
Intensity: Moderate / RPE 6-7
Rest 30 seconds
Rest for the remainder of the 3-minute interval once Max set of Toe To Bar or Alternating Leg
you complete the sequence. V-Up
Rest 1 minute between rounds
Intensity: High / RPE 8-9
Perform a maximum unbroken set of each exercise. When
you can no longer continue without stopping, end the set,
rest for 30 seconds, and then proceed to the next exercise.
It’s natural to complete fewer reps in each subsequent
round, and this is intentional for this workout.
MIERCOLES1 JUEVES1
WARM UP
10 B-Stance Bodyweight Good Morning 5 Prisoner Tall Kneel To Stand
10 Tall Plank to Alternating Toe Touch 5 Up Down Plank
10 Calf Raise 10 Skater Jump (5/5)
20-Second Hamstring Plank If you’re not yet comfortable with full skater jumps, consider
performing a skater step or skater jump with trailing leg
support variation instead. Click on the Movement Videos
If the hamstring plank be too challenging, opt for a 20- button below to view example.
second glute bridge hold instead.
TRABAJO PRINCIPAL BLOQUE I

3-4 Sets For Quality
8-12 Double Dumbbell Sumo Deadlift 5-10-15-10-5 reps of

Immediately into Alternating Shoulder Press (each side)
30-Second Weighted Glute Bridge Hold Alternating Hammer Curl (each side)
Rest 90 seconds between rounds. Perform 10 Dumbbell Halo after each set
The goal of this format is to keep moving throughout the sequence while
Pace yourself through the reps and sets, making a dead stop between prioritizing good movement quality. Take breaks as needed. This is not for
each rep of the deadlift if needed. time. Consider using two lighter dumbbells if available, or opt for a single
dumbbell using a crush grip
WORKOUT METCON
5-7 Rounds For Time
16 Single Arm Dumbbell Snatch (8/8,
Alternating) 20-20-15-15-10-10 reps of
8 Goblet Squat Burpee
Rest half of the time each round took Perform a 30-second farmers carry after
Time Cap: 2 minutes per round each set of burpees.
Intensity: High / RPE 8-9 Time Cap: 15 Minutes

Rest duration example: Rest for half the time it took to
complete the previous round. For instance, if the round
lasted 1 minute, take a 30-second rest.
MIERCOLES2 JUEVES2
WARM UP
10 B-Stance Bodyweight Good Morning (5/5 Prisoner Tall Kneel To Stand
10 Tall Plank to Alternating Toe Touch (5/5)5 Up Down Plank
10 Calf Raise 10 Skater Jump (5/5)
20-Second Hamstring Plank If you’re not yet comfortable with full skater jumps, consider
performing a skater step or skater jump with trailing leg
support variation instead. Click on the Movement Videos
If the hamstring plank be too challenging, opt for a 20- button below to view example.
second glute bridge hold instead.
TRABAJO PRINCIPAL BLOQUE I

3-4 Sets 2 Sets (For Quality)
6-8 Goblet Curtsy Lunge (each side,
alternating) 6-8-10-12 reps of
into Seated Double Dumbbell Bicep Curl

Accumulate 1-Minute Feet Elevated Glute
Bridge Hold Double Dumbbell Skull Crusher
Rest 90 seconds between rounds
You can use two lighter dumbbells if available. Alternatively,
use a single dumbbell with a crush grip for both movements.
If the dumbbells you have are too heavy for seated bicep
curls, perform them while standing.
WORKOUT METCON
5-7 Rounds AMRAP 12 Minutes
8 Single Arm Devil Press (4/4, alternating) Max Shuttle Run
Every minute on the minute, starting with
40 Double Under 0:00 stop and perform 6 burpees.
Rest 1 minute between rounds Intensity: Moderate – High / RPE 7-8
The prescribed distance for one repetition of the shuttle run

Time Cap: 3 minutes per round is 50ft (15m), consisting of running 25ft (7.5m) down and
25ft (7.5m) back. You can choose to do shuttle runs as
programed or opt for any other aerobic activity, such as
using a cyclical machine like a rower, air bike, ski erg, etc.

VIERNES1 SABADO1
3 Rounds (For Quality) 3 ROUNDS

1-Minute Aerobic Work 1 MIN AEROBIC
10 90/90 Hip Switch (5/5) PIE A CAJON ALTO
5 Bootstrapper GLUTEO AL TALON
10 Tall Plank Knee to Opposite Elbow

(5/5) MINI ZANCADA A SEIZA
BIPEDESTACION A SENTADO SIN MOVER LOS PIES
PLANCHA LATERAL CON PULL THROUGH PUSH UP HR
3-4 Sets
1-Minute High Plank

30-Seconds Hollow Hold
1-Minute High Plank
Rest 1 minute between sets
AMRAP 12 Minutes FOR TIME

50 BOX STEP UPS KNEE DRIVE
2-4-6-8-10-12…reps of ALTERNADO
Push-Up Dumbbell Pull Through 40 PUSH UPS ON BOX
Box Jump or Broad Jump 30 TOES TO KTB
Intensity: Moderate / RPE 6-7 20 DB BURPEE DEADLIFTS
The first few rounds (6-8) will fly by. Consider breaking
up movements in a round of 6. Decide to break up the
reps before your body makes the call for you.
REST 5 MIN
Workout Flow: Start with 2 reps of the push-up dumbbell
X 2 SETS
push through and 2 reps of either a box jump or a broad
jump. Add 2 reps to each movement until you reach the
12-minute mark.
VIERNES2 SABADO2
3 Rounds (For Quality)

1-Minute Aerobic Work
10 90/90 Hip Switch (5/5)
5 Bootstrapper
10 Tall Plank Knee to Opposite Elbow
(5/5)
3-4 Sets 10 SETS
30-Seconds Butterfly Sit-Up 6 DOUBLE LUNGES
30-Seconds Russian Twist 9 BURPEES OVER DB
30-Seconds Butterfly Sit-Up 12 DOUBLE DB BENT OVER ROWS

Rest 1 minute between sets REST 1:30 MIN
4 Rounds
20 Double Dumbbell Push Press
200ft Farmer’s Carry

Time Cap: 15 minutes
This workout is designed to significantly challenge your

upper body endurance and grip strength. Feel free to
break up the farmers’ carry as needed.
LUNES3 HORA FIRMA MARTES3 HORA FIRMA
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MIERCOLES3 HORA FIRMA JUEVES3 HORA FIRMA
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VIERNES3 HORA FIRMA SABADO3 HORA FIRMA
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LUNES4 HORA FIRMA MARTES4 HORA FIRMA
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MIERCOLES4 HORA FIRMA JUEVES4 HORA FIRMA

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VIERNES4 HORA FIRMA SABADO4 HORA FIRMA

3 4
LUNES1
A. 3 Rounds 36912
1-Minute Aerobic Work 666
10 Patrick Step (5/5) 🎞 vol al
10 Bodyweight Good Morning 🎞 int mix
10 Abductor Rock Back (5/5) 🎞
Aerobic work is any low impact aerobic
activity (run,
bike, skip) that will elevate your heart rate.
4 10 2 B. Front Squat 🎞 5 10 2
4 10 2 C. GHD Hip Extension 🎞 5 10 2
3 6/12/25 4 D. 3 Sets (6-12-25 Tri-Set)
6 Shoulders Elevated Barbell Hip Thrust 🎞 3 8 90"
12 Foot Elevated DB Reverse Lunge (6/6, 8
alternating, side hold) 🎞 8
25 Double Leg Banded Hamstring Curl 🎞
4 8 90 8-12 Dumbbell Squat (side hold) 4 8 90

4 4 90 4-8 Goblet Cossack Squat (each side, altern 4 8 90
EXTRA WORK
4 10 1 10-15 Seated Calf Raise 4 8 1
10-15 Side Lying Hip Abduction
4 8 30-1 8-12 Single Leg Step-Down (Right)

8-12 Single Leg Step-Down (Left)
4 8 90 8-12 Reverse Nordic
4 10 30-1 10-15 Deficit Standing Calf Raise
10 10-15 Standing Banded Abduction (each side)
Block 1 - Strength/Power (14 mins)
DB Bulgarian Split Squat x 6/side
Jumping Lunges x 5/side
Block 2 - Muscle Building (12 mins

DB RDL 1 and 1/2 Reps x 10
E. 3 Rounds
10/8 Cal Erg (Bike Erg Preferred)
30-Seconds Wall Sit 🎞
15 Wallball 🎞
1-Minute Farmer’s Carry 🎞
15 Wallball
30-Seconds Wall Sit
10/8 Cal Erg
Time Cap: 7 minutes / round
Intensity: Moderate
Notes:
- In the context of the 10/8 cal erg, the "10" refers to
the calorie target for male athletes, and the "8" is
the calorie target for female athletes.
- For the farmer's carry, use dumbbells or kettlebells.
Choose a weight that allows you to complete the
first round unbroken or with a maximum of two
breaks. Pause the timer whenever you set down the
weights.
- For the wallball exercise, the suggested weight is:
14 lbs (6 kg) for females and 20 lbs (9 kg) for males.
Err:509
Bike (such as Assault, Echo, or AirDyne) is a
suitable alternative
LUNES1
A. 3 Rounds
5 1 ¼ Air Squat 🎞
10 Cossack Squat (5/5) 🎞
10 Calf Raise 🎞
B. Front Squat 🎞
4 sets of 8 reps
Rest 2 minutes between sets
C. GHD Hip Extension 🎞
4 sets of 8 reps
D. 3 Sets (Superset)
C1. 8-12 Medicine Ball Leg Extension 🎞
Rest 30 seconds
D2. 8-12 Feet Elevated Weighted Frog Hip
Thrust 🎞
Notes:
Err:509
movement compared to last week.
Err:509
top for at least 1-2 seconds on each repetition.
Substitutions:
- Perform hip extensions on a roman chair 🎞 if GHD is
not available.
E. 4 Rounds
1-Minute Erg (Bike Erg Preferred)
5 Goblet 1 ¼ Squat 🎞
10 Bodyweight Squat Jump 🎞
Accumulate 1-Minute Wall Sit 🎞
Rest 2 minutes between rounds
Intensity: Easy
Notes:
- Keep an easy to moderate intensity on each 30-
second erg interval. A time cap is purposefully omitted
for this workout. The goal is lower body intensive
conditioning, focusing on muscle endurance at an
elevated heart rate without respiratory system
becoming a limiting factor.
Err:509
(such as Assault, Echo, or AirDyne) is a suitable
alternative.
Err:509
dumbbell or a kettlebell, depending on your
preference or equipment availability.
MARTES1 MIERCOLES1
WARM UP
A. 3 Rounds A. 3 Rounds
5 Push-Up to Alternating Toe Touch 🎞 5 Walk Out to Extended Arms 🎞
10 Deadbug (5/5) 🎞 30 Crossbody Toe Touch (5/5) 🎞
5 Arm Circle (each direction) 🎞 30-Seconds Hollow Hold 🎞 or Tuck Hollow
Hold 🎞
TRABAJO PRINCIPAL BLOQU

B. Barbell Bench Press 🎞 4 40 20-0 B. 4-5 Rounds
C. Banded Pull-Up (Pronated) 🎞 40-Seconds Pike Alternating Leg Lift 🎞
D. 3 Sets (Tri-Set) 20-Seconds Rest
D1. 8-12 Seated Arnold Press 🎞 40-Seconds Forearm Plank Hold 🎞
D2. 8-12 Double DB Skull Crusher 🎞 20-Seconds Rest
D3. 8-12 Incline Double DB Bicep Curl 🎞 No rest between rounds
8-12 Chest Press 4 20 10-90 3-4 Sets (For Quality)

8-12 Banded Chest To Bar Pull-Up (Pronated) 20-Seconds Hollow Hold
Use a heavier band for the chest-to-bar pull-ups than you
would use for standard banded pull-ups. 20 Tall Plank Alternating Toe Touch (10/10)
EXTRA WORK 20 Flutter Kick (10/10)
8-12 Double Dumbbell Hammer Curl Rest 90 seconds between sets
8-12 Tricep Dip
15-20 Banded Bicep Curl
3-4 Sets (For Quality) 3-4 Sets (For Quality)

8-12 Neutral Grip Chest Press 30-Seconds Hollow Body Hold or Tuck Hollow Hold
Rest 90 seconds between sets 1-Minute Quadruped Crawl
3-4 Sets (For Quality) 30-Seconds Hollow Body Hold or Tuck Hollow Hold
8-12 Banded Chest To Bar Pull-Up (Supinated) 1-Minute Quadruped Crawl
EXTRA WORK Rest 90 seconds between sets
3-4 Sets (For Quality, Giant Set)
8-12 Double Dumbbell Skull Crusher
8-12 Seated Bicep Curl
15-20 Banded Tricep Pushdown
Block 1 - Strength/Power (14 mins) Block 3 - Core Circuit (6 mins)
KB Alternating Gorilla Rows x 6/side Single Arm KB Farmers Walks x 40 yards
Block 2 - Muscle Building (12 mins TRX Fallouts x 8
Mechanical Drop Set Push Up x MAX Hollow Hold x 20 seconds
Face Pulls x 12
Hollow Hold Bicycle x 5/side
Block 3 - Conditioning
Airdyne Bike x 1 minute (rest 1 min)
KB Swings x 30 seconds (rest 30 secs)
High Knees x 15 seconds (rest 45 secs)
Repeat for 3 rounds
WORKOUT METCON
E. 4 Rounds C. AMRAP 12 Minutes
1-Minute Erg (Ski Erg Preferred) 2-4-6-8-10-12…reps of
12 Alternating DB Bench Press (6/6) 🎞 Push-Up Pull Through 🎞
12 Alternating DB Bent Over Row (6/6) 🎞 Box Jump 🎞
Accumulate 30-Seconds Passive Hang 🎞 Intensity: Moderate
Rest 2 minutes between rounds How it works:
Intensity: Easy - Start with 2 reps each of push-up pull throughs and box
Notes: jumps, then increase each subsequent round by 2 reps
Err:509 (to 4, 6, 8, 10, 12, etc.). Continue this pattern, adding 2
allows you to perform each exercise unbroken (without reps to each exercise every round, for the entire 12
putting the weight down) during the first round. minutes. Aim to complete as many rounds and reps as
- Rest for at least 10 seconds every time you break the possible within the time cap. Focus on maintaining
passive
- Keephang beforeto
an easy jumping onto a intensity
moderate bar again. on good form throughout the workout.
the 1-minute erg. Notes:
A time cap is purposefully omitted for this workout. The Err:501
goal is upper body intensive conditioning, focusing on as possible.” AMRAP workouts involve doing as many
muscle endurance at an elevated heart rate without repetitions of an exercise as possible during a set
respiratory system becoming a limiting factor. amount of time
Err:509
(such as Assault, Echo, or AirDyne) serves as an
excellent alternative.
MARTES1 MIERCOLES1
WARM UP
A. 3 Rounds A. 3 Rounds
8 Scapular Push-Up to Downward Dog 🎞 10 Plank Knee To Opposite Elbow (5/5) 🎞
16 Russian Twist (8/8) 🎞 10 Shinbox Switch (5/5) 🎞
10 Quadruped Shoulder Tap (5/5) 🎞 30-Seconds Wall Sit 🎞
TRABAJO PRINCIPAL BLOQU

B. Barbell Bench Press 🎞 B. 3-4 Rounds
4 sets of 8 reps 30-Seconds Hollow Body Hold 🎞
Rest 2 minutes between sets 1-Minute Quadruped Crawl 🎞
C. EZ-Bar Skull Crusher 🎞 30-Seconds Hollow Body Hold
4 sets of 8 reps 1-Minute Quadruped Crawl
Rest 2 minutes between sets Rest 90 seconds between rounds
D. 3 Sets (6-12-25 Tri-Set) Substitutions:
D1. 6 Weighted Chin-Up (Supinated) 🎞 Err:509
Rest 10 seconds 🎞.
D2. 12 Double DB Hammer Curl 🎞
Rest 10 seconds
D3. 25 Banded Bicep Drag Curl 🎞
Rest 3-4 minutes between sets
Notes:
Err:509
movement (barbell bench press) compared to last
week.
WORKOUT METCON
E. 4 Rounds C. AMRAP 15 Minutes
15/12 Cal Erg (Ski Erg Preferred) Max Shuttle Run 🎞
12 Hand Release Push-Up 🎞 Every minute on the minute, starting with 0:00
12 DB Hang Clean 🎞 stop and perform 5 box jumps 🎞.
12 DB Push Press 🎞 Intensity: Moderate
100ft (30m) Farmer’s Carry 🎞 Notes:
Rest 2 minutes between rounds Err:509
Time Cap: 8 minutes / round activity (cyclical machine).
Intensity: Moderate
Notes:
Err:509
JUEVES1
WARM UP
A. 3 Rounds
10 Hamstring Scoop (5/5) 🎞
10 Feet Elevated Glute Bridge 🎞
10 Anterior Tibialis Raise
ABAJO PRINCIPAL BLOQUE I

4 10 2 B. Paused Barbell RDL 🎞 4 10 2
4 10 90" C. Rear Foot Elevated DB Split Squat 🎞 4 10 2
D. 3 Sets (Superset)
3 8 30 D1. 6-8 Copenhagen Hip Adduction 🎞
Rest 30 seconds
3 6 90 D2. 6-8 Banded Lateral Walk 🎞
PERFORMANCE WORK 4 8 90
4 8 90 8-12 Sumo Stance Deadlift (2-head touch) 48 90
4 8/8 30-1 3-4 Sets (For Quality) 4 8 30-1
8-12 Foot Elevated Single Leg Glute Bridge (Right)
8-12 Foot Elevated Single Leg Glute Bridge (L 1 50 2
EXTRA WORK
1 50 2 50 Lying Banded Hamstring Curl
3-4 Sets (For Quality)

r Tuck Hollow Hold 8-12 Toes Elevated Dumbbell Romanian Deadlift
r Tuck Hollow Hold 3-4 Sets (For Quality)
4-8 Goblet Curtsy Lunge (each side, alternating)
EXTRA WORK
75 Banded Glute Bridge
Block 1 - Strength/Power (14 mins)
BB Front Squat x 5
Dynaball Squat + Throw x 5

Sandbag Walking Lunge x 6/side
WORKOUT METCON
E. 4 Rounds
30-Seconds Erg (Rower Preferred)
10 Double Russian KB Swing 🎞
30-Seconds Erg
10 Hanging Leg Raise 🎞 or Toe To Bar 🎞
30-Seconds Erg
up pull throughs and box 10 Double DB Box Step-Over (5/5) 🎞
equent round by 2 reps Rest 2 minutes between rounds
e this pattern, adding 2 Intensity: Easy
nd, for the entire 12 Notes:
any rounds and reps as - Keep an easy to moderate intensity on each 30-second erg
cus on maintaining interval. A time cap is purposefully omitted for this workout.
The goal is lower body intensive conditioning, focusing on
muscle endurance at an elevated heart rate without
respiratory system becoming a limiting factor.
nvolve doing as many
ssible during a set
JUEVES1
WARM UP
A. 3 Rounds
10 Curtsy Lunge (5/5, alternating) 🎞
10 Bootstrapper 🎞
(5/5) 🎞
ABAJO PRINCIPAL BLOQUE I

B. Paused Barbell RDL 🎞
4 sets of 8 reps
D. 3 Sets (6-12-25 Tri-Set)
D1. 6 Barbell Back Squat 🎞
Rest 10 seconds
D2. 12 DB Walking Lunge (6/6,
alternating, side hold) 🎞
Rest 10 seconds
D3. 25 Banded Quadruped Knee
Extension 🎞
Notes:
Err:509
compound movement compared to last week.
WORKOUT METCON
E. 6 Rounds
8 Single Arm Devil Press (4/4, alternating) 🎞
arting with 0:00 40 Double Under 🎞
Intensity: Hard
Notes:
- Today's conditioning workout is a high-intensity session.
Push yourself on each round. If the first round takes longer
than 90 seconds to complete, consider scaling down the
weight or decreasing the reps to maintain intensity.
Substitutions:
- You can substitute 40 double unders with 60 single unders
or explore our comprehensive list of potential modifications
here.
VIERNES1 SABADO1
A. 3 Rounds
5 1 ¼ Push-Up 🎞
8 Band Pull-Apart (Pronated) 🎞
8 Band Pull-Apart (Supinated) 🎞
B. Standing Barbell Strict Press 🎞

C. Inverted Row (Supinated) 🎞
D. 3 Sets (6-12-25 Tri-Set)
D1. 6 Strict Parallel Bar Dip 🎞
D2. 12 Standing DB Lateral Raise 🎞
Rest 10 seconds
D3. 25 Banded Face Pull 🎞
Notes: - Dips can be parallel bar dips, ring dips 🎞 or assisted
3-4 Sets (For Quality) parallel bar dips (use a machine 🎞 or a band 🎞)
8-12 Arnold Press
8-12 Chainsaw Row (Right)

8-12 Chainsaw Row (Right)
EXTRA WORK
50 Banded Upright Row
PERFORMANCE WORK
8-12 Seated Neutral Grip Shoulder Press
If possible, use a bench to support your back during the shoulder press. Without a bench, more core engagement is requ
8-12 Inverted Row
EXTRA WORK
75 Banded Face Pull
Block 1 - Strength/Power (14 mins) Block 1 - Strength/Power (14 mins)
Neutral Bar Bench Press x 5 Trap Bar Deadlift x 3
Block 2 - Muscle Building (12 mins Mini Hurdle Hop to Box Jump x 5
DB Chest Supported Row x 10 1 Arm DB Push Press x 5/side
BB Hip Thrust x 12
Single Arm DB Incline Bench x 10/side
Offset KB Side Lunge x 8/side LUNES
MARTES
Block 3 - Conditioning MIERCOLES
Prowler Sprints 50 yards x 4 rounds (1:4 work to rest rJUEVES
VIERNES
HIITS JUMPING Y POWER SABADO
E. 4 Rounds
In a 3-minute window, complete as many
rounds as possible:
8 Barbell Hang Clean 🎞
8 Barbell Push Press 🎞
4 Strict Pull-Up 🎞
Intensity: Moderate
Notes:
Err:509
accumulate rounds.
Err:509
You should be able to perform all 8 reps of each barbell
movement unbroken, without putting the bar down
VIERNES1 SABADO1
A. 3 Rounds
5 Push-Up to Plank Up Down 🎞
5 Hip Flexor Lift Over (each leg) 🎞
30-Seconds Passive Hang 🎞
B. Standing Barbell Strict Press 🎞

4 sets of 8 reps
C. Inverted Row (Supinated) 🎞
4 sets of 8 reps
D. 3 Sets (Tri-Set)
C1. 8-12 Barbell Bicep Curl 🎞
Rest 30 seconds
D2. 8-12 Strict Parallel Bar Dip 🎞
Rest 30 seconds
D3. 8-12 Standing DB Lateral Raise 🎞
Notes:
Err:509
movement compared to last week.
E. 4 Rounds
30-Seconds Erg (Ski Erg Preferred)
12 Alternating Neutral DB Press (6/6) 🎞
30-Seconds Erg
12 Alternating DB Gorilla Row (6/6) 🎞
30-Seconds Erg
Accumulate 30-Seconds DB Overhead Hold 🎞
or Handstand Hold Against Wall 🎞
Intensity: Easy
Notes:
- Keep an easy to moderate intensity on each 30-second
erg interval. A time cap is purposefully omitted for this
workout. The goal is upper body intensive conditioning,
focusing on muscle endurance at an elevated heart
rate without respiratory system becoming a limiting
factor.
Err:509
core engagement is required, which is better for overall development but less ideal for hypertrophy.
PIERNAS COMPLETAS
BRAZOS
CORE, MOVILIDAD Y ACONDICIONAMIENTO
PIERNAS COMPLETAS
BRAZOS
FULL BODY Y HIITS
CALENTAMIENTO 1A SEMANA S R D TOTAL TIME METODO
MOVILIDAD 1-6 ROUNDS 1 10 NO 10.20 LINEAL
1-Minute Aerobic Work 2 25" NO
5 1¼ Air Squat 2 25" NO
10 Kang Squat (5/5) 2 25" NO 15-21 ENE Y 22-28 ENERO DESCARGA
10 Calf Raise 2 25" NO DEL 29ENE-

BLOQUE PRINCIPAL MUSCULAR DIA
1 14 MIN S R D TOTAL TIME METODO
BB RDL 3-4 8 GIGANT SERIE
BODYWEIGHT SQUAT ASISTIDA 6
BENCH PRESS 8
BLOQUE DESARROLLO MUSCULAR
DIA 1 12 MIN S R D TOTAL TIME METODO
LEG EXTENSION CON BANDA
DB GORILLA ROW
SIDE PLANKS
METABOLIC WORKOUT DIA 1 S R D TOTAL TIME METODO
BAND PULL APPARTS 3 30"
BAND CURLS 30"
DB SHOULDER RAISES REST30 X 3 30"
8-12 Dumbbell Squat (side hold) 4 8 90
4-8 Goblet Cossack Squat (each side, alternating) 4 8 90
8-12 Arnold Press 4 8 1

BLOQUE DESARROLLO MUSCULAR

DIA 1 12 MIN S R D TOTAL TIME METODO
METABOLIC WORKOUT DIA 1 S R D TOTAL TIME METODO
For Time
20-18-16-14-12-10 reps of
Double Dumbbell Deadlift
12-10-8-6-4-2 reps of
Double Dumbbell Thruster
CADA ROUND CAMINATA EN JUMPING O PISCINA 1 MIN


TRAP BAR DEADLIFT 3-4 8
BROAD JUMPS 6
SINGLE ARM HAL KNEELING LANDAMINE PRESS 8

REVERSE LUNGE
1 ARM DB ROW
BAND PULL APPART

KB DEADLIFT JUMPS 3 30"
MOUNTAIN CLIMBERS 30"
HIGH KNEES 30"


PERFORMANCE WORK
8-12 Sumo Stance Deadlift (2-head touch) 4 8 90
TRIPLE CRUSH 8/8 30-1
EXTRA WORK
50 Lying Banded Hamstring Curl 1 50 2
EMOM 20 Minutes
Minute 1: Max Double Dumbbell Push Press
Minute 2: Max Toe To Bar
Minute 3: Max Push-Up
Minute 4: Max Box Jump
Minute 5: Rest

2 25" NO

BB SQUAT HOLD 3-4 8
MONTER WALK 6
INVERTED ROW 8
HIP THRUST 10 +10" HOLD
BOX PUSH UP/WALL 8 (3 EXCE)
B.O. DB POSTERIOR FLYES X 12/LADO

1 14 MIN WATER S R D TOTAL TIME METODO
SQUAT 3 30"
MONSTER WALK FRONTAL 30"
HIGH KNEES
MONTER WALK LATERAL
LUNGES JUMPS/CRISS CROSS
CRISS CROSS CRUNCH
CALENTAMIENTO 1A SEMANA TOTAL TIME METODO GRUPOS TIMER S R D
MOVILIDAD 1-6 ROUNDS 10.20 LINEAL TODOS 18R 25/10 1 10 NO
5 1¼ Air Squat SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
10 Kang Squat (5/5) 15-21 ENE Y 22-28 ENERO DESCARGA FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
10 Calf Raise DEL 29ENE- 2 25" NO

BLOQUE PRINCIPAL MUSCULAR 1
SEMANA 1 TOTAL TIME METODO GRUPOS TIMER S R D
3-4 Sets (For Quality) 8 2:24
8-12 Dumbbell Squat (side hold) 8 1.18

4-8 Goblet Cossack Squat (each side,
alternating) 3 8 2
Rest 90 seconds between sets 3 12
EXTRA WORK
3-4 Sets (For Quality, Superset)
10-15 Seated Calf Raise TOTAL TIME METODO GRUPOS TIMER S R D
10-15 Side Lying Hip Abduction VESPERTINO 12R 35/15 3 8 2:24
Rest 1 minute between sets AVANZADO 18R 30/18 3 8 1.18
BLOQUE MUSCULAR 2 SEMANA 1 Y 2 TOTAL TIME METODO GRUPOS TIMER S R D

DROPSET
DESCENDENTE VESPERTINO 2 10-12-F 2
2 2
LINEAL AVANZADO 2 8 2
2 8 2
BLOQUE MUSCULAR 3 SEMANA 1 TOTAL TIME METODO GRUPOS TIMER S R D
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2
BLOQUE MUSCULAR 4 FINAL SEMANA 1

Y2 TOTAL TIME GRUPOS TIMER S R D
FOR TIME AL
LINEAL TODOS FINAL 3 15/15 1.3-2 MIN
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
Block 1 - Strength/Power (14 mins) Block 1 - Strength/Power (14 mins) Block 1 - Strength/Power (14 mins)
DB Bulgarian Split Squat x 6/side BB Front Squat x 5 Trap Bar Deadlift x 3
Jumping Lunges x 5/side Dynaball Squat + Throw x 5 Mini Hurdle Hop to Box Jump x 5
KB Alternating Gorilla Rows x 6/side Neutral Bar Bench Press x 5 1 Arm DB Push Press x 5/side
DB RDL 1 and 1/2 Reps x 10 Sandbag Walking Lunge x 6/side BB Hip Thrust x 12
Mechanical Drop Set Push Up x MAX DB Chest Supported Row x 10 Single Arm DB Incline Bench x 10/side
Face Pulls x 12 Hollow Hold Bicycle x 5/side Offset KB Side Lunge x 8/side
Block 3 - Core Circuit (6 mins) Block 3 - Conditioning Block 3 - Conditioning
Single Arm KB Farmers Walks x 40 yards Airdyne Bike x 1 minute (rest 1 min) Prowler Sprints 50 yards x 4 rounds (1:4 work to rest ratio)
TRX Fallouts x 8 KB Swings x 30 seconds (rest 30 secs)
Hollow Hold x 20 seconds High Knees x 15 seconds (rest 45 secs)
Repeat for 3 rounds

MOVILIDAD 1-6 ROUNDS 10.20 LINEAL TODOS 18R 25/10 1 10 NO
5 3-Direction Patrick Step (each side) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
10 Lateral Lunge (5/5) FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
10 Abductor Rock Back (5/5) 2 25" NO

3-4 Sets (For Quality) 24R 35/15 3 8 2:24
8-12 Single Leg Step-Down (Right) DOS GRUPOS 3 8 1.18
Rest 30 seconds
8-12 Single Leg Step-Down (Left)
Rest 1 minute between sets 3 8 2
SUPERSET 3 12
8-12 Reverse Nordic
Rest 90 seconds between sets TOTAL TIME METODO GRUPOS TIMER S R D
DB RDL 1 and 1/2 Reps x 10 VESPERTINO 12R 35/15 3 8 2:24
AVANZADO 18R 30/18 3 8 1.18
Arrodíllate sobre una superficie suave, con las rodillas

separadas a la altura de las caderas. Comience
apretando los glúteos y contrayendo los abdominales.
Mantenga una línea recta desde las rodillas hasta los
hombros mientras se inclina hacia atrás tanto como
pueda controlar, luego regrese a la posición inicial.
Puedes ajustar el nivel de dificultad alterando el rango
de movimiento. Utilice objetos como bancos o
almohadillas detrás de usted como red de seguridad o
para seguir su progreso. Si es necesario, use una
Arrodíllate sobre una superficie suave, con las rodillas
separadas a la altura de las caderas. Comience
apretando los glúteos y contrayendo los abdominales.
Mantenga una línea recta desde las rodillas hasta los
hombros mientras se inclina hacia atrás tanto como
pueda controlar, luego regrese a la posición inicial.
Puedes ajustar el nivel de dificultad alterando el rango
de movimiento. Utilice objetos como bancos o TOTAL TIME METODO GRUPOS TIMER S R D
almohadillas detrás de usted como red de seguridad o DROPSET
para seguir su progreso. Si es necesario, use una
banda anclada a un objeto resistente como ayuda,
pero asegúrese de seguir haciendo la mayor parte del
trabajo. 2 2
EXTRA WORK
3-4 Sets (For Quality, Superset)
10-15 Standing Calf Raise
10-15 Standing Banded Abduction (each side) TOTAL TIME METODO GRUPOS TIMER S R D
Rest 1 minutes between sets LINEAL AVANZADO 2 8 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
CONDITIONING 1A CONDITIONING 3A
SEMANA SEMANA
CONDITIONING AMRAP 12 Minutes
EMOM 20 Minutes
1 Box Jump
Minute 1: 20 Goblet
Squat 4 Toe To Bar
Minute 2: 40-
2 Box Jump
Seconds Max Burpee
Minute 3: 20 Goblet
Reverse Lunge
4 Toe To Bar
(10/10, alternating)
Minute 4: 40-
Seconds Max Burpee 3 Box Jump
4 Toe To Bar
Intensity: Moderate Intensity: Moderate
– High / RPE 7-8 – High / RPE 7-8
SEMANA SEMANA
For Time AMRAP 15 Minutes
20-18-16-14-12-10 reps
8 Single
of Arm Dumbbell
16 Goblet Reverse Lun
Double Dumbbell Dead

8 Single Arm Dumbbell Snatch (
16 Goblet Squat or Wallball
12-10-8-6-4-2 reps of
Double Dumbbell Thruster

Time Cap: 17 Minutes
Intensity: Moderate – High / RPE 7-8
SEMANA SEMANA
5 Rounds 5 Rounds
In a 90-second
window, complete: 14 Toe To Bar
Alternating
Dumbbell Snatch
(7/7)
12 Dumbbell Facing 14 Goblet
Burpee Squat or Wallball
Max Goblet Squat

Rest 1 minute
between rounds
Rest 90 seconds
between rounds Time Cap: 24
minutes (including
Intensity: High / RPE rest)
8-9

SEMANA SEMANA
5 Rounds 6 Rounds
20 Dumbbell Walking In a 2-minute window, complete
Run 200m
mbbell Snatch (Left) 30 Double Under
Rest 90 seconds betw20 Air Squat
10 Box Jump
Intensity: Moderate –Rest

Highthe
/ RPE
remained
7-8 of each interv
RPE 6-7
w, complete:
each interval.
1-Minute Aerobic Work 10.20 LINEAL TODOS 18R 25/10 1 10 NO
8 Scapular Push-Up 2 25" NO
16 Russian Twist (8/8) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO

30-Second Quadruped Crawl (Forward and
Back) FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
3 Rounds (For Quality) 2 25" NO

8-12 Chest Press DOS GRUPOS 3 8 1.18
8-12 Banded Chest To Bar Pull-Up (Pronated) 3 8 2
Rest 90 seconds between sets SUPERSET 3 12
Use a heavier band for the chest-to-bar pull-ups than you would use for standard banded pull-ups.
EXTRA WORK
3-4 Sets (For Quality, Giant Set) TOTAL TIME METODO GRUPOS TIMER S R D
8-12 Double Dumbbell Hammer Curl VESPERTINO 12R 35/15 3 8 2:24
8-12 Tricep Dip AVANZADO 18R 30/18 3 8 1.18
15-20 Banded Bicep Curl
TOTAL TIME METODO GRUPOS TIMER S R D

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
5 Push-Up to Tall Plank Opposite Toe Touch 2 25" NO
10 Deadbug (5/5) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
5 Arm Circle (each direction) FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
2 25" NO
8-12 Neutral Grip Chest Press DOS GRUPOS 3 8 1.18
3-4 Sets (For Quality) 3 8 2

8-12 Banded Chest To Bar Pull-Up
(Supinated) SUPERSET 3 12
EXTRA WORK TOTAL TIME METODO GRUPOS TIMER S R D
3-4 Sets (For Quality, Giant Set) VESPERTINO 12R 35/15 3 8 2:24
8-12 Double Dumbbell Skull Crusher AVANZADO 18R 30/18 3 8 1.18
8-12 Seated Bicep Curl
15-20 Banded Tricep Pushdown

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
SEMANA SEMANA
5 Rounds For Time
4-6-8-10 reps of
Kettlebell
In a 2-minute
Swing or Double
window, complete:
Dumbbell Swing
Burpee Over
Dumbbell
8 Double Dumbbell
Clean & Jerk Rest 2 minutes
10 Push-Up 10-8-4-6 reps of
Max reps Box Jump Kettlebell Swing or Double Dum
Burpee Over Dumbbell

Rest 1 minute
between rounds Time Cap: 18 minutes (including
Intensity: Moderate – High / RP

SEMANA SEMANA
AMRAP 20 Minutes AMRAP 8 Minutes
Run 400m 2-4-6-8-10…reps of
21 Kettlebell Swing or Double Dumbbell Swing
15 Push-Up Double Dumbbell Han
9 Pull-Up Double Dumbbell Push Press
Intensity: Moderate / Rest

RPE 26-7
minutes
AMRAP 8 Minutes
2-4-6-8-10…reps of
Gorilla Row (each side)

Push-Up or Handstand Push-Up

SEMANA SEMANA
EMOM 20 Minutes AMRAP 12 Minutes
Minute 1: Max
Double Dumbbell
Push Press 4 Devil Clean & Jerk
Minute 2: Max Toe
To Bar 6 Box Jump
Minute 3: Max Push-
4 Pull-Up
Up
Minute 4: Max Box
Jump
Intensity: Moderate
Minute 5: Rest / RPE 6-7
mbbell
Intensity: Moderate
/ RPE 6-7
rate – High / RPE 7-8

SEMANA SEMANA
5 Rounds 4 Rounds
4 Wall Walk 200m Run
8 Double Dumbbell Pu20 Single Arm Dumbbell Snatch
12 Gorilla Row (6/6)
ll Push Press Perform the single-arm dumbbe
Time Cap: 20 minutesTime Cap: 15 minutes
Intensity: Moderate / Intensity:

RPE 6-7 Moderate – High / RP
stand Push-Up
te / RPE 6-7
bell Snatch (10/10)
m dumbbell snatch from the floor, switching arms after ev
– High / RPE 7-8

ms after every 5 reps.
3 Rounds (For Quality) 10.20 LINEAL TODOS 18R 25/10 1 10 NO
10 Curtsy Lunge (5/5, alternating) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
10 Bootstrapper FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO

(5/5) 2 25" NO
PERFORMANCE WORK 24R 35/15 3 8 2:24
3-4 Sets (For Quality) DOS GRUPOS 3 8 1.18
8-12 Sumo Stance Deadlift (2-head touch)
3 8 2
3-4 Sets (For Quality) SUPERSET 3 12

8-12 Foot Elevated Single Leg Glute Bridge
(Right)
Rest 30 seconds
8-12 Foot Elevated Single Leg Glute Bridge
(Left) TOTAL TIME METODO GRUPOS TIMER S R D
Rest 1 minute between sets VESPERTINO 12R 35/15 3 8 2:24
AVANZADO 18R 30/18 3 8 1.18
EXTRA WORK
50 Lying Banded Hamstring Curl

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
10 Elephant Walk (5/5) 2 25" NO
10 Lateral Banded Step (5 each direction) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
10 Anterior Tibialis Raise FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
2 25" NO
8-12 Toes Elevated Dumbbell Romanian Deadlift DOS GRUPOS 3 8 1.18

4-8 Goblet Curtsy Lunge (each side,
alternating) SUPERSET 3 12
50 Banded Glute Bridge VESPERTINO 12R 35/15 3 8 2:24
AVANZADO 18R 30/18 3 8 1.18

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
SEMANA SEMANA
AMRAP 15 Minutes 4 Rounds

8 Double Dumbbell
Power Clean
Run 200m 100ft Farmer’s Carry

8 Pull-Up
4 Devil Press
Intensity: Moderate 8 Double Dumbbell
/ RPE 6-7 Power Clean
Rest 2 minutes
between rounds
Time Cap: 20 Minutes

SEMANA SEMANA
5 Rounds 4 Rounds
5 Dumbbell Burpee
10 Box Step-Over (5/60 Double Under
10 Toe To Bar or Alternating

10 Single
Leg
Arm
V-Up
Devil
(5/5)
Pr
Time Cap: 15 Minutes8 Toe To Bar
Intensity: Moderate / 6RPE

Burpee
6-7 Broad Jump
Intensity: Moderate – High / RP

SEMANA SEMANA
5 Rounds 5 Rounds
In a 2-minute
Run 200m window, complete:
15 Double Dumbbell
Run 100m
Power Clean
8 Double Dumbbell
Power Clean
Rest 1 minute
between
Time Cap:rounds
24 Run 100m
Minutes (including Rest the remained of
rest) each interval.
Intensity: Moderate
– High / RPE 7-8 Intensity: High / RPE 8-9
rate / RPE 6-7

SEMANA SEMANA
5 Rounds AMRAP 12 Minutes
12 Double Dumbbell D
1-2-3-4…reps of
8 Double Dumbbell Thruster
10 Toe To Bar Wall Walk
Jump
Rest 1:1 2-4-6-8…reps of
between rounds
Time Cap: 3 minutes Toe

/ round
To Bar
rate – High / RPE 7-8 Intensity: Moderate / RPE 6-7

Workout flow: Begin with 1 wall walk and 2 toe-to-bar. Add 1 rep to the wa
RPE 6-7
-bar. Add 1 rep to the wall walks and 2 reps to the toe-to-bar each round until you reach the 12-minute mark.
3 Rounds (For Quality) 10.20 LINEAL TODOS 18R 25/10 1 10 NO
5 Push-Up into Tall Plank Up Down SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
5 Hip Flexor Lift Over (each leg) FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
30-Second Dead Hang or Lat Stretch 2 25" NO

8-12 Arnold Press DOS GRUPOS 3 8 1.18
8-12 Chainsaw Row (Right) SUPERSET 3 12
Rest 30 seconds
8-12 Chainsaw Row (Left)
Rest 1 minute between sets TOTAL TIME METODO GRUPOS TIMER S R D
VESPERTINO 12R 35/15 3 8 2:24
EXTRA WORK AVANZADO 18R 30/18 3 8 1.18
50 Banded Upright Row

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
5 Walk Out to Extended Arms 2 25" NO
8 Banded Pull-Apart (Pronated) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
8 Banded Pull-Apart (Supinated) FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
2 25" NO
8-12 Seated Neutral Grip Shoulder Press DOS GRUPOS 3 8 1.18
8-12 Inverted Row SUPERSET 3 12
50 Banded Face Pull VESPERTINO 12R 35/15 3 8 2:24
AVANZADO 18R 30/18 3 8 1.18

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
SEMANA SEMANA
4 Rounds EMOM 16 Minutes
Minute 1: 40-
Seconds Max Goblet
5 Shuttle RunToe To Squat
15-20-25-30 Minute 2: 40-
Bar or Sit-Up (see Seconds Max Plank
note) Pull Through
5 Shuttle Run
Intensity: Moderate
– High / RPE 7-8
Rest 1 minute
between rounds
Time Cap: 20
minutes

Note: Increase toe-to-bar or sit-ups by 5
each round. For example, in the first
round, complete 15 toe-to-bar, in the
second round, do 20, in the third round,
do 25, and in the fourth round, do 30.
The prescribed distance for one repetition of

the shuttle run is 50ft (15m), consisting of
running 25ft (7.5m) down and 25ft (7.5m)
back. If you’re unable to perform shuttle runs
due to space constraints, consider
substituting them with running in place, toe
taps, pogo jumps, or line hops. For accurate
rep conversion, use the aerobic conversion
chart, found in the instructions tab.
SEMANA SEMANA
4 Rounds 8 Rounds
4 Wall Walk In a 2-minute window, complete
50 Double Under
2 Wall Walk 4 Shuttle Run

25 Double Under 4 Wall Walk
4 Shuttle Run
Rest 90 seconds between rounds

Time Cap: 3 minutes per round Rest the remainder of each 2-m

SEMANA SEMANA
CONDITIONING 7 Rounds
3 Rounds
30 Double Under
12 Double Dumbbell
Box Step Over 10 Push-Up
8 Pull-Up
10 Double Dumbbell Rest 30 seconds
Box Step Over between rounds
6 Pull-Up
8 Double Dumbbell Time Cap: 90
Box Step Over seconds / round
Intensity: Very
4 Pull-Up High / RPE 9-10

Time Cap: 8 minutes
/ round

SEMANA SEMANA
5 Rounds 3 Rounds
100ft Farmer’s Carry In a 7-minute window, complete
50 Double Under
10 Push-Up 8 Shuttle Run

10 Double Dumbbell Thruster
Time Cap: 20 minutes10 Burpee Pull-Up
Intensity: Moderate / 10
RPE Double
6-7 Dumbbell Thruster
der of each 2-minute wind 8 Shuttle Run
RPE 8-9 Rest the remainder of each interval.

w, complete:
Thruster
Thruster

10 Plank Knee To Opposite Elbow (5/5,
rotating) 2 25" NO
10 Shinbox Switch (5/5) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
30-Seconds Wall Sit FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
2 25" NO
20-Seconds Hollow Hold DOS GRUPOS 3 8 1.18
20 Tall Plank Alternating Toe Touch (10/10)
20 Flutter Kick (10/10)
Rest 90 seconds between sets 3 8 2
SUPERSET 3 12
BB Front Squat x 5
Dynaball Squat + Throw x 5
GOOD MORNING VESPERTINO 12R 35/15 3 8 2:24
SUMO DEADLIFT AVANZADO 18R 30/18 3 8 1.18
BULGARIAN SPLIT SQUAT
Sandbag Walking Lunge x 6/side

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
5 ¼ Push-Up 2 25" NO
10 Crossbody Toe Touch or Crossbody Single
Arm Deadlift (5/5) SEMANA 1 DEL 20-26 NOV 2023 2 25" NO
30-Seconds Hollow Hold FECHA REAL 12 FEB-5 ABRIL 20 2 25" NO
2 25" NO

30-Seconds Hollow Body Hold or Tuck Hollow
Hold DOS GRUPOS 3 8 1.18
1-Minute Quadruped Crawl

30-Seconds Hollow Body Hold or Tuck Hollow
Hold
1-Minute Quadruped Crawl 3 8 2
Rest 90 seconds between sets SUPERSET 3 12
VESPERTINO 12R 35/15 3 8 2:24
AVANZADO 18R 30/18 3 8 1.18

DROPSET
2 2
2 8 2
7.50 LINEAL TODOS 12 R 30/10 3 15 2
12R 30/10 3 "30 1.2

FOR TIME AL
TEMPO PATADAS
GENERAL #REF!
AVANZADO #REF!
SEMANA SEMANA
10 Rounds AMRAP 20 Minutes
20 Double Under 4 Devil Press
4 Pull-Up 8 Gorilla Row (4/4)

8 Alternating
4 Burpee Shuttle
Dumbbell Snatch
Run
(4/4)
Rest 1 minute Intensity: Moderate

between rounds / RPE 6-7
Time Cap: 90
seconds per round
Intensity: High / RPE ANOTACIONES

8-9
SEMANA SEMANA
EMOM 20 Minutes EMOM 20 Minutes
Minute 1: 40-SecondsMinute
Squat 1:
Jack
40-Seconds Kettlebell
Wall Sit
2: 40-Seconds Tall Plank
Tall Plank
3: 40-Seconds
Hold Kettlebell
Farmer’s
4: 40-Seconds
Carry Hollow Bo
Minute 5: Rest
Intensity: Easy / RPE 4-5
Intensity: Easy – Moderate / RP

SEMANA SEMANA
AMRAP 12 Minutes 4 Rounds
10 Double Dumbbell
40 Double Under Deadlift
6 Single Arm Devil 10 Double Dumbbell
Press (3/3) Push Press
8 Single Arm
Dumbbell Thruster Rest 2 minutes
10 Tall Plank
(4/4)
Dumbbell Pull
Through (5/5) 4 Rounds
10 Double Dumbbell Reverse Lu

Intensity: Moderate
/ RPE 6-7 10 Gorilla Row (5/5)
Time Cap: 20 minutes (rest inclu
ANOTACIONES Intensity: Moderate / RPE 6-7

SEMANA SEMANA
5 Rounds 3 Rounds
In a 3-minute window,
20complete:
Single Arm Dumbbell Hang C
conds Tall Plank Hold 15 Push-Up
10 Alternating Dumbbell Snatch (5/5)
5 Pull-Up Directly into:
10 Burpee Box Jump Over
3 Rounds
Rest the remained of each interval.

10 Single Dumbbell Step-Up (5/
Single Arm Dumbbell Push Press (10/10)
Time Cap: 20 minutes

Switch arms every 5 reps for the dumbbell movements.

Reverse Lunge (5/5, side hold)
s (rest included)
RPE 6-7
bell Hang Clean (10/10)
Step-Up (5/5)
GRUPOS TIMER TOTAL TIME S R D METODO CALENTAMIENTO 1A SEMANA
TODOS 18R 25/10 10.20 1 10 NO LINEAL MOVILIDAD 1-6 ROUNDS
2 25" NO CIRCUITO 4 TROTES + 2 JUMPING JACKS
SEMANA 1 DEL 20-26 NOV 2023 2 25" NO CIRCUITO 3-Direction Patrick Step MITAD TIEMPO
FECHA REAL 12 FEB-5 ABRIL 2024 8 SEMANAS 2 25" NO CIRCUITO Lateral Lunge ALTERNADO
2 25" NO CIRCUITO Abductor Rock Back MITAD TIEMPO

GRUPOS TIMER TOTAL TIME S R D METODO SEMANA 1
MATUTINO 24R 35/15 19.45 3 8 2:24 SUPERSET SQUAT KTB EXCENTRIC TEMPO 3/2/1
DOS GRUPOS 3 8 1.18 SUPERSET BAND ASSISTED SQUAT JUMPS TRX
REST
REST
3 8 2 SUPERSET BB RUMANIAN DEADLIFT
3 12 SUPERSET KB SWING
REST
REST
GRUPOS TIMER TOTAL TIME S R D METODO SEMANA 1
VESPERTINO 12R 35/15 9.40 3 8 2:24 SUPERSET SQUAT KTB EXCENTRIC TEMPO 3/2/1
AVANZADO 18R 30/18 14.06 3 8 1.18 SUPERSET BAND ASSISTED SQUAT JUMPS TRX
REST EQUIPO DE 4-6 INTEGRANTES

GRUPOS TIMER TOTAL TIME S R D METODO BLOQUE MUSCULAR 2 SEMANA 1 Y 2
VESPERTINO 2 10-12-F 2 BB SUMO DEADLIFT

DROPSET BB SUMO DEADLIFT/GRAL DB DOBLE SUMO
2 2 DESCENDENTE DL
2 DBS SUMO DEADLIFT
REST EQUIPO DE 5 INTEGRANTES
GRUPOS TIMER TOTAL TIME S R D METODO BLOQUE MUSCULAR 2 SEMANA 1 Y 2
AVANZADO 2 8 2 LINEAL BULGARAS MANCUERNAS
2 8 2 BULGARAS MANCUERNAS
GRUPOS TIMER TOTAL TIME S R D METODO BLOQUE MUSCULAR 3 SEMANA 1
TODOS 12 R 30/10 7.50 3 15 2 LINEAL SISSY SQUAT
12R 30/10 3 "30 1.2 WALL SQUAT
REST
REST
GRUPOS TIMER TOTAL TIME S R D Y2
FOR TIME AL PATADA DE GLUTEO BANDA POLAINA
TODOS FINAL 3 15/15 1.3-2 MIN LINEAL CUADRUPEDIA
GENERAL #REF! TEMPO PATADAS 3-0-2 Y2 SEGUNDOS EN EL TOP

Los números @32X1 representan el tempo: 3
AVANZADO #REF!
segundos hacia abajo, 2 segundos de pausa,
explosivamente arriba, 1 segundo de pausa
en la parte superior para cada repetición.
Los números @32X1 representan el tempo: 3
segundos hacia abajo, 2 segundos de pausa,
explosivamente arriba, 1 segundo de pausa
en la parte superior para cada repetición.
SEMANA SEMANA
CONDITIONING
EMOM 20 Minutes
Minute 1: 20 Goblet
Squat
Minute 2: 40-
Seconds
Minute 3:Max Burpee
20 Goblet
Reverse Lunge
(10/10, alternating)
Minute 4: 40-
Seconds Max Burpee
Intensity: Moderate
– High / RPE 7-8
ANOTACIONES ANOTACIONES
SEMANA SEMANA
ANOTACIONES ANOTACIONES

MESOCICLO ABRIL MAYO JUNIO 2024

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MESOCICLO ABRIL MAYO JUNIO 2024

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LUNES1 MARTES1

2 Rounds (For Quality) 3 Rounds (For Quality)

10 Prisoner Curtsy Lunge (5/5) 5 TYI Shoulder Routine (each direction)

Time Cap: 15 Minutes Rest 1 minute between rounds

2 Rounds (For Quality) 3 Rounds (For Quality)

10 Prisoner Curtsy Lunge (5/5) 5 TYI Shoulder Routine (each direction)

30-Seconds Weighted Wall Sit 8-6-4-2 reps of

Scale to regular squats if unable to perform jump squats.

Intensity: Moderate / RPE 6-7

10 Calf Raise 10 Skater Jump (5/5)

TRABAJO PRINCIPAL BLOQUE I

8-12 Double Dumbbell Sumo Deadlift 5-10-15-10-5 reps of

Intensity: High / RPE 8-9 Time Cap: 15 Minutes

10 Calf Raise 10 Skater Jump (5/5)

TRABAJO PRINCIPAL BLOQUE I

into Seated Double Dumbbell Bicep Curl

The prescribed distance for one repetition of the shuttle run

Intensity: High / RPE 8-9

3 Rounds (For Quality) 3 ROUNDS

10 Tall Plank Knee to Opposite Elbow

BIPEDESTACION A SENTADO SIN MOVER LOS PIES

PLANCHA LATERAL CON PULL THROUGH PUSH UP HR

1-Minute High Plank

Rest 1 minute between sets

AMRAP 12 Minutes FOR TIME

3 Rounds (For Quality)

3-4 Sets 10 SETS

30-Seconds Butterfly Sit-Up 6 DOUBLE LUNGES

30-Seconds Russian Twist 9 BURPEES OVER DB

30-Seconds Butterfly Sit-Up 12 DOUBLE DB BENT OVER ROWS

200ft Farmer’s Carry

Intensity: Moderate / RPE 6-7

This workout is designed to significantly challenge your

MIERCOLES4 HORA FIRMA JUEVES4 HORA FIRMA

VIERNES4 HORA FIRMA SABADO4 HORA FIRMA

4 8 90 8-12 Dumbbell Squat (side hold) 4 8 90

4 8 30-1 8-12 Single Leg Step-Down (Right)

Block 2 - Muscle Building (12 mins

TRABAJO PRINCIPAL BLOQU

8-12 Chest Press 4 20 10-90 3-4 Sets (For Quality)

3-4 Sets (For Quality) 3-4 Sets (For Quality)

TRABAJO PRINCIPAL BLOQU

ABAJO PRINCIPAL BLOQUE I

3-4 Sets (For Quality)

Block 2 - Muscle Building (12 mins

ABAJO PRINCIPAL BLOQUE I

B. Standing Barbell Strict Press 🎞

8-12 Chainsaw Row (Right)

B. Standing Barbell Strict Press 🎞

MOVILIDAD 1-6 ROUNDS 1 10 NO 10.20 LINEAL

1-Minute Aerobic Work 2 25" NO

5 1¼ Air Squat 2 25" NO

10 Kang Squat (5/5) 2 25" NO 15-21 ENE Y 22-28 ENERO DESCARGA

10 Calf Raise 2 25" NO DEL 29ENE-

BB RDL 3-4 8 GIGANT SERIE

BODYWEIGHT SQUAT ASISTIDA 6

LEG EXTENSION CON BANDA

METABOLIC WORKOUT DIA 1 S R D TOTAL TIME METODO

BAND PULL APPARTS 3 30"

BAND CURLS 30"

DB SHOULDER RAISES REST30 X 3 30"

CALENTAMIENTO 1A SEMANA S R D TOTAL TIME METODO

8-12 Dumbbell Squat (side hold) 4 8 90

4-8 Goblet Cossack Squat (each side, alternating) 4 8 90