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Sep | 1

2

  • 3 RFT: 400 m, Dumbbell Hang Squat Clean & Jerks and Weighted Strict Pull-ups
  • Opción 1 5 RFT: 400 m, Dumbbell Hang Squat Clean & Jerks and Weighted Strict Pull-ups
  • Opción 2 5 RFT: 400 m, Dumbbell Hang Squat Clean & Jerks and Weighted Strict Pull-ups
  • Opción 3 5 RFT: 400 m, Dumbbell Hang Squat Clean & Jerks and Ring Rows
  • Every 1 min for 15 mins: Squat Clean & Jerks
  • AMRAP 20 mins: GHD Sit-ups, Kettlebell Snatches and Burpees
  • Opción 1 AMRAP 20 mins: V Situps, Kettlebell Snatches and Burpees

3

  • Opción 1 Chipper: Box Jumps, Jumping Pull-ups, Kettlebell Swings and 7 more
  • Filthy Fifty
  • 6 RFQ: Row Calories, 200 m and Squat Snatches
  • AMRAP 20 mins: GHD Sit-ups, Dumbbell Clusters and Burpees

4

  • Front Squat 5-5-3-3-3-1-1-1-1
  • 5 RFT: Handstand Push-ups, Ring Muscle-ups and Single Arm Dumbbell Overhead Squats
  • 5 RFT: Devil Press and Push-ups
  • Opción 1 5 RFT: Devil Press and Knee Push-ups

5

  • 3 RFT: Air Squats, Strict Muscle-ups and Hang Power Cleans
  • Opción 1 3 RFT: Air Squats, Chest-to-bar Pull-ups and Hang Power Cleans
  • Opción 2 3 RFT: Air Squats, False Grip Ring Rows, Push-ups and Hang Power Cleans
  • 4 RFT: Double Unders, Chest-to-bar Pull-ups, Goblet Squats and 400 m

6

  • AMRAP 20 mins: Deadlifts and Strict Handstand Push-ups
  • Opción 1 AMRAP 20 mins: Deadlifts and Handstand Push-ups
  • Opción 2 AMRAP 20 mins: Deadlifts and Dumbbell Z Press
  • AMRAP 20 mins: 400 m, Dumbbell Clean & Jerks and Chest-to-bar Pull-ups
  • AMRAP 25 mins: Kettlebell Snatches, Wall Balls and Burpees

7

  • Squat Snatch 5-5-3-3-3-1-1-1-1
  • Chipper: Double Unders, Wall Balls, Burpees and Muscle-ups
  • Opción 1 Chipper: Single Unders, Wall Balls, Burpees and 2 more
  • Opción 1 Chipper: Single Unders, Wall Balls, Burpees and 2 more

8

  • 3 RF-ME: Hang Power Snatches, Max Box Jump Overs and Russian Kettlebell Swings

9

  • 3 RFT: Ring Holds
  • Opción 1 3 RFT: Ring Holds
  • Opción 2 3 RFT: Ring Holds
  • Every 1 min for 26 mins: Clean & Jerks
  • 5 RFT: Wall Balls, Row Calories and Burpee Box Jump Overs
  • Opción 1 5 RFT: Wall Balls, Row Calories and Burpee Box Jump Overs

10

  • Opción 1 "FGB Style" - Burpees, Wall Balls, Deadlifts and 2 more
  • Opción 2 "FGB Style" - Burpees, Wall Balls, Deadlifts and 2 more
  • Saved by the Barbell
  • 5 RFT: Row Calories, Box Jumps and Chest-to-bar Pull-ups
  • EN PAREJAS AMRAP 25 mins: Mountain Climbers, Manmakers and Burpees

11

  • Opción 1 Overhead Squat 5-5-3-3-3-3-3-3-3
  • Overhead Squat : 5-5-3-3-3-1-1-1-1
  • AMRAP 18 mins: Handstand Push-ups, Dumbbell Snatches and Handstand Walks
  • FT: Dumbbell Turkish Get-ups; 8x Dumbbell Thrusters and Tuck-ups
  • Opción 1 FT: Dumbbell Turkish Get-ups; 8x Dumbbell Thrusters and Tuck-ups

12

  • "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs
  • "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Knees-to-elbows : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • Opción 2 "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • Opción 2 "Tabata" - Knees-to-chests : 8 x 20 secs / 10 secs
  • Opción 2 "Tabata" - Dumbbell Hang Squat Cleans : 8 x 20 secs / 10 secs
  • Hang Squat Clean : 3x1 at 90% 1RM
  • Push Press : 4x5 at 70% 1RM
  • 5 RFT: Double Unders, Row Calories and Burpees

13

  • 21-15-9: L Pull-ups and Strict Handstand Push-ups
  • Opción 1 15-12-9: Strict Pull-ups and Handstand Push-ups
  • Opción 2 21-15-9: Ring Rows and Box Assisted Strict Hspus
  • 6 RFQ: Row Calories, Double Unders and Squat Snatches
  • 5 RFT: Wall Balls, Box Jumps and 400 m

14

  • AMRAP 15 mins: Power Snatches, Double Unders and 400 m
  • Opción 1 AMRAP 15 mins: Power Snatches, Double Unders and 400 m
  • Opción 2 AMRAP 15 mins: Power Snatches, Single Unders and 400 m
  • AMRAP 18 mins: Alternating Pistols, Dumbbell Hang Squat Cleans and Handstand Push-ups
  • Opción 2 AMRAP 18 mins: Goblet Squats, Dumbbell Hang Squat Cleans and Push-ups

15

  • FT: Thrusters
  • Opción 1 FT: Thrusters

16

  • 5 RFT: 400 m and Overhead Squats
  • Opción 1 5 RFT: 400 m and Overhead Squats
  • Opción 2 5 RFT: 400 m and Overhead Squats
  • Opción 3 5 RFT: 400 m and Overhead Squats
  • 3 RFT: Wall Balls, Handstand Push-ups and Ring Muscle-ups
  • Opción 1 AMRAP 18 mins: Burpees, Dumbbell Thrusters, Hollow Rocks and Air Squats
  • AMRAP 18 mins: Burpees, Dumbbell Thrusters, Hollow Rocks and Air Squats

17

  • AMRAP 15 mins: Muscle-ups and Kettlebell Swings
  • Opción 1 AMRAP 15 mins: Chest-to-bar Pull-ups and Kettlebell Swings
  • Opción 2 AMRAP 15 mins: Pull-ups and Kettlebell Swings
  • Opción 3 AMRAP 15 mins: Ring Rows, Push-ups and Kettlebell Swings

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