Día 1
Warm up
Amrap x 8
30 Jumping Jack
20 Touchdowns
10 Dip
Strength / Skill :
Super Sets (Tratar de completar Unbroken, es decir toda la serie seguida y luego descansar entre rondas)
4 Rounds
20 Squats
15 Jumping Squats
40 Lunges
20 Jumping Lunges
-Rest as needed between rounds-
WOD
EMOM X 15
M1: 12 Hand Release Push Up
M2: 40 Mountain Climbers
M3: 8 Burpees
Tabata:
On: Russian Twist
Off: Rest
-Day 2
Warm Up
3 rounds
20” Plank
20”w Side Plank (Left)
20” Plank
20” Side Plank (Right)
-rest as needed between rounds-
Strength / Skill
EMOM X 10
M1: 15 -20 Dips
M2: 15 -20 Push Ups
-Anything between 15 and 20 reps, if you can’t keep it, lower the reps-
WOD:
Amrap x 8
40 Jumping Jacks
20 V-Ups
Amrap x 8
40 Bicycle abs
20 Jumping Squats
Amrap x 8
20 Sit ups
5/5 Sit Thru
Day 3
Warm up
Amrap x 8
8/8 Lunges
8/8 One Leg deadlift
10 Sprawl
Strength / Skill
4 Rounds
20” Squat
20” High Half Squat (from standing to hip line)
20” Low Half Squat (from hip line to below)
20” Squat Hold (Hold Isometric at hip line)
-rest as needed between rounds-
WOD
50-40-30-20-10
Jumping Jack
Push Up
Sit Up
3 Rounds
Max Plank Hold
-Rest as needed between rounds-
Día 4
Warm up
Amrap x 10
30 Jumping Jacks
20 squats
10 Dips
Strength / Skill
For Time:
5-4-3-2-1
Wall Walks
10-8-6-4-2-1
Handstand Push up (Strict or Kipping)
(Si no puedo Pike Push Up o Hand release push up)
WOD
For Time:
5 Rounds
14 Burpees
12 V-up
10 Jumping Lunges
Amrap x 4
10 Crunches
20 Heel Touches
Día 5
Warm Up
Amrap x 10
12 Sprawl
30 Mountain Climbers
5/5 Sit Tru
10 Plank to Push up
Strength / Skill
40-30-20-10
One leg Hip Thrust (Left)
One leg Hip Thrust (Right)
Jumping Jacks
-After each set complete 20” Squat Hold-
WOD
Amrap x 20
10 Dips
10 Jumping Squat
10 Push Ups
10 Jumping Lunges
5 Burpees
For Time
100 Sit ups
Día 6
Warm up
Amrap x 8
30 Mountain Climbers
8 Walking Lunges
10 Squat
Strength / Skill
10-9-8-7-6-5-4-3-2-1
Deficit Push Up
-después de cada set 2 series de Wall Walk-
Deficit Push Up (poner las manos sobre unos libros o algo que aumente tu altura y permita una mayor apertura del pecho)
WOD:
30-20-10
Jumping Squat
V-Ups
30-20-10
Jumping Lunges
Tuck Ups
30-20-10
Sit Tru
Sit Ups
Día 7
Warm up
Amrap x 10
40 Jumping Jack
4 walk outs + push up
10 Squat + 10” Squat Hold
Strength / Skill
4x10
Pistol Squat (cada pierna)
4x10
Bulgarian Squat (cada pierna)
4x10
One Leg Deadlift (cada pierna)
-En caso de no poder realizar los Pistol Squat, hacerlo con una silla o con un objeto menos elevado que controle la bajada-
WOD
For time:
5 Rounds
15 Burpees
20 Hand Release Push Up
-Después de cada Round completar 1’ de Plank Hold-
Amrap x 6
10 Elevaciones de pierna
20 U Sit up
Día 8
Warm up
Amrap x 8
30 Jumping Jacks
15 Plank to push up
5/5 Sit Tru
Strength / Skill
EMOM x 10
M1: 20 dips
M2: 40” Handstand Hold or 12 HSPU
Wod:
Amrap x 5
20 Squat
10 Jumping Squat
Amrap x 5
20 Sprawl
10 Plank Toe Touch
Amrap x 5
20 Lunges
10 Jumping Lunges
Amrap x 5
20 Mountain Climbers
10 Push Up
Amrap x 5
20 Hollow Rock
10 V-Ups
Día 9
Warm up
Amrap x 8
15 Plank Jack
4 Walk Out
Wod:
Amrap x 15
20 Push ups
10 Walking Lunges
20 Squat
10 Walking Lunges
For Time:
100 Burpees
Día 10
Warm Up
Amrap x 10
10 Push Up
10 Squat
10 Sit Up
10 Sprawl
Strength/ Skill
4 Rounds
20 Hollow Rock + 20” Hollow Hold
-Rest as needed between rounds-
WOD:
100 Jumping Jack
90 Lunges
80 Mountain Climbers
70 Jumping Squat
60 Dips
50 Sit Tru
40 V-Up
30 Pike Push Up
20 Burpees
10 Hand Release Push Up
Warm up
Amrap x 8
30 Jumping Jack
20 Touchdowns
10 Dip
Strength / Skill :
Super Sets (Tratar de completar Unbroken, es decir toda la serie seguida y luego descansar entre rondas)
4 Rounds
20 Squats
15 Jumping Squats
40 Lunges
20 Jumping Lunges
-Rest as needed between rounds-
WOD
EMOM X 15
M1: 12 Hand Release Push Up
M2: 40 Mountain Climbers
M3: 8 Burpees
Tabata:
On: Russian Twist
Off: Rest
-Day 2
Warm Up
3 rounds
20” Plank
20”w Side Plank (Left)
20” Plank
20” Side Plank (Right)
-rest as needed between rounds-
Strength / Skill
EMOM X 10
M1: 15 -20 Dips
M2: 15 -20 Push Ups
-Anything between 15 and 20 reps, if you can’t keep it, lower the reps-
WOD:
Amrap x 8
40 Jumping Jacks
20 V-Ups
Amrap x 8
40 Bicycle abs
20 Jumping Squats
Amrap x 8
20 Sit ups
5/5 Sit Thru
Day 3
Warm up
Amrap x 8
8/8 Lunges
8/8 One Leg deadlift
10 Sprawl
Strength / Skill
4 Rounds
20” Squat
20” High Half Squat (from standing to hip line)
20” Low Half Squat (from hip line to below)
20” Squat Hold (Hold Isometric at hip line)
-rest as needed between rounds-
WOD
50-40-30-20-10
Jumping Jack
Push Up
Sit Up
3 Rounds
Max Plank Hold
-Rest as needed between rounds-
Día 4
Warm up
Amrap x 10
30 Jumping Jacks
20 squats
10 Dips
Strength / Skill
For Time:
5-4-3-2-1
Wall Walks
10-8-6-4-2-1
Handstand Push up (Strict or Kipping)
(Si no puedo Pike Push Up o Hand release push up)
WOD
For Time:
5 Rounds
14 Burpees
12 V-up
10 Jumping Lunges
Amrap x 4
10 Crunches
20 Heel Touches
Día 5
Warm Up
Amrap x 10
12 Sprawl
30 Mountain Climbers
5/5 Sit Tru
10 Plank to Push up
Strength / Skill
40-30-20-10
One leg Hip Thrust (Left)
One leg Hip Thrust (Right)
Jumping Jacks
-After each set complete 20” Squat Hold-
WOD
Amrap x 20
10 Dips
10 Jumping Squat
10 Push Ups
10 Jumping Lunges
5 Burpees
For Time
100 Sit ups
Día 6
Warm up
Amrap x 8
30 Mountain Climbers
8 Walking Lunges
10 Squat
Strength / Skill
10-9-8-7-6-5-4-3-2-1
Deficit Push Up
-después de cada set 2 series de Wall Walk-
Deficit Push Up (poner las manos sobre unos libros o algo que aumente tu altura y permita una mayor apertura del pecho)
WOD:
30-20-10
Jumping Squat
V-Ups
30-20-10
Jumping Lunges
Tuck Ups
30-20-10
Sit Tru
Sit Ups
Día 7
Warm up
Amrap x 10
40 Jumping Jack
4 walk outs + push up
10 Squat + 10” Squat Hold
Strength / Skill
4x10
Pistol Squat (cada pierna)
4x10
Bulgarian Squat (cada pierna)
4x10
One Leg Deadlift (cada pierna)
-En caso de no poder realizar los Pistol Squat, hacerlo con una silla o con un objeto menos elevado que controle la bajada-
WOD
For time:
5 Rounds
15 Burpees
20 Hand Release Push Up
-Después de cada Round completar 1’ de Plank Hold-
Amrap x 6
10 Elevaciones de pierna
20 U Sit up
Día 8
Warm up
Amrap x 8
30 Jumping Jacks
15 Plank to push up
5/5 Sit Tru
Strength / Skill
EMOM x 10
M1: 20 dips
M2: 40” Handstand Hold or 12 HSPU
Wod:
Amrap x 5
20 Squat
10 Jumping Squat
Amrap x 5
20 Sprawl
10 Plank Toe Touch
Amrap x 5
20 Lunges
10 Jumping Lunges
Amrap x 5
20 Mountain Climbers
10 Push Up
Amrap x 5
20 Hollow Rock
10 V-Ups
Día 9
Warm up
Amrap x 8
15 Plank Jack
4 Walk Out
Wod:
Amrap x 15
20 Push ups
10 Walking Lunges
20 Squat
10 Walking Lunges
For Time:
100 Burpees
Día 10
Warm Up
Amrap x 10
10 Push Up
10 Squat
10 Sit Up
10 Sprawl
Strength/ Skill
4 Rounds
20 Hollow Rock + 20” Hollow Hold
-Rest as needed between rounds-
WOD:
100 Jumping Jack
90 Lunges
80 Mountain Climbers
70 Jumping Squat
60 Dips
50 Sit Tru
40 V-Up
30 Pike Push Up
20 Burpees
10 Hand Release Push Up
