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29

  • 3 RFT: 800 m, Dumbbell Thrusters and Burpee Box Jump Overs
  • opción 1 3 RFT: 600 m, Dumbbell Thrusters and Burpee Box Step Overs

30

  • Deadlift : 5-5-5-5-5-5-5
  • 5 RFT: Devil Press, Handstand Walks and Double Unders
  • AMRAP 25 mins: Kettlebell Swings, Kettlebell Goblet Squats and GHD Sit-ups
  • Opción 1 AMRAP 25 mins: Kettlebell Swings, Kettlebell Goblet Squats and Tuck-ups

31

  • AMRAP 15 mins: 200 m, Farmer Carries and Dumbbell Front Squats
  • Opción 1 AMRAP 15 mins: 200 m, Farmers Carries and Dumbbell Front Squats
  • AMRAP 15 mins: 200 m, Farmer Carries and Dumbbell Front Squats
  • Opción 2 AMRAP 15 mins: 200 m, Farmer Carries and Dumbbell Front Squats

Jan | 1

2

  • Snatch : 1-1-1-1-1-1-1
  • Snatch : 1-1-1-1-1-1-1
  • Opción 2 Snatch : 3-3-3-3-3-3-3
  • Chipper: Wall Balls, Pull-ups, Handstand Push-ups and 2 more
  • Alt EMOM 20 mins: Tire Flips, Row Calories, Burpees and Box Jumps

3

  • "Tabata" - Back Squats : 8 x 20 secs / 10 secs
  • "Tabata" - L Sits : 8 x 20 secs / 10 secs
  • "Tabata" - Ring Rows : 8 x 20 secs / 10 secs
  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • "Tabata" - Tabata Rows : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Back Squat : 8 x 20 secs / 10 secs
  • Opción 1 "Tabata" - Handstand Hold (Feet On Box)s : 8 x 20 secs / 10 secs
  • AMRAP 20 mins: Toes-to-bars, Dumbbell Thrusters and 400 m
  • AMRAP 25 mins: 400 m, Wall Balls, Kettlebell Snatches and Double Unders

4

  • AMRAP 10 mins: Clean & Jerks and Front Squats
  • Opción 1 AMRAP 10 mins: Clean & Jerks and Front Squats
  • Opción 2 AMRAP 10 mins: Clean & Jerks and Front Squats
  • Opción 3 AMRAP 10 mins: Clean & Jerks and Front Squats
  • 4 RFT: Manmakers, Single Arm Dumbbell Overhead Lunges and Single Arm Dumbbell Overhead Lunges
  • Opción 1 6 RFT: Row Calories, Dumbbell Hang Squat Cleans and Farmer Carries

5

  • Opción 1 10 RFT: Thrusters and Burpee Over Bars
  • En parejas 10 RFT: Thrusters and Burpee Over Bars

6

  • Deadlift : 5-3-3-1-1-1
  • AMRAP 20 mins: Dumbbell Thrusters, Double Unders and Handstand Walks
  • 5 RFT: Dumbbell Snatches, Burpees and GHD Sit-ups
  • Opción 1 5 RFT: Dumbbell Snatches, Burpees and Tuck-ups

7

  • Opción 2 AMRAP 20 mins: Strict Ring Rows, Knee Push-ups and Box Step-ups
  • AMRAP 20 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups and Box Step-ups
  • Opción 1 AMRAP 20 mins: Strict Pull-ups, Strict Push-ups and Box Step-ups
  • 1-2-3-4-5-6-7-8-9-10: Squat Cleans
  • 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups
  • 5 RFT: Medball Squat Cleans, GHD Sit-ups and 400 m

8

  • Opción 1 5 RF-ME: Kettlebell Sumo Deadlift High-pulls, Dumbbell Push Press and Row Calories
  • Opción 2 5 RF-ME: Kettlebell Sumo Deadlift High-pulls, Dumbbell Push Press and Row Calories
  • 5 RF-ME: Kettlebell Sumo Deadlift High-pulls, Dumbbell Push Press and Row Calories
  • 5 RFT: Rows and Squat Snatches
  • Opción 1 FT: 800 m, Wall Balls, Air Squats and 4 more
  • FT: 800 m, Wall Balls, Air Squats and 4 more

9

  • 3 RFT: GHD Sit-ups and Dumbbell Lunges
  • Opción 1 3 RFT: Tuck-ups and Dumbbell Lunges
  • Opción 2 3 RFT: Sit-ups and Dumbbell Lunges
  • 5 RFQ: Strict Toes-to-bars, Bench Press and Shoulder Press
  • 6 RFT: Row Calories, Handstand Push-ups and Double Unders

10

  • Opción 3 3 RFT: 600 m, Split Cleans and Strict Ring Rows
  • 3 RFT: 800 m, Split Cleans and Strict Pull-ups
  • Opción 1 3 RFT: 800 m, Split Cleans and Strict Pull-ups
  • Opción 2 3 RFT: 800 m, Split Cleans and Strict Ring Rows
  • 5 RFT: 200 m, Devil Press, Wall Balls and Box Jumps
  • AMRAP 20 mins: Dumbbell Thrusters, Burpees, Pistols and 800 m

11

  • Opción 1 Wall Ball : 150 Reps for Time
  • Opción 2 Wall Ball : 150 Reps for Time
  • Opción 3 Wall Ball : 100 Reps for Time
  • Karen
  • Opción 1 AMRAP 18 mins: Pull-ups, Thrusters and Burpee Box Step Overs
  • AMRAP 18 mins: Chest-to-bar Pull-ups, Thrusters and Burpee Box Jumps

12

  • 5 RF-ME: Kettlebell Swings, Double Unders, Handstand Push-ups and Row Calories
  • Alt EMOM 25 mins: Kettlebell Swings, Double Unders, Handstand Push-ups and Row Calories
  • Opción 1 Alt EMOM 25 mins: Kettlebell Swings, Single Unders, Handstand Push-ups and Row Calories

13

  • 2020 Rogue Invitational Online Qualifier - Workout 1
  • 5 RFT: 400 m, Burpee Box Jump Overs and Clean & Jerks
  • AMRAP 20 mins: Goblet Squats, Burpees and Manmakers

14

  • 2020 Rogue Invitational Online Qualifier - Workout 2
  • AMRAP 15 mins: Double Unders, Handstand Push-ups and Handstand Walks
  • AMRAP 15 mins: Dumbbell Thruster (one arm)s and One Arm Devil Press

15

  • 2020 Rogue Invitational Online Qualifier - Workout 3
  • 4 RFT: One Arm Devil Press, Wall Balls and Backward Runs
  • 4 RFT: Single Arm Dumbbell Overhead Lunges, Single Arm Dumbbell Overhead Lunges, Box Jumps and 400 m
  • Opción 1 4 RFT: Single Arm Dumbbell Overhead Lunges, Single Arm Dumbbell Overhead Lunges, Box Jumps and 400 m

16

  • 2020 Rogue Invitational Online Qualifier - Workout 4
  • Snatch Balance 3-3-3-3-2-2-2-1-1-1
  • En parejas AMRAP 25 mins: 200 m, Double Unders, Wall Balls and Burpees

17

  • 5 RFT: Handstand Push-ups, Rows, Strict Ring Dips and 400 m
  • Opción 1 5 RFT: Handstand Push-ups, Rows, Ring Dips and 400 m
  • Opción 2 5 RFT: Handstand Push Up Knees On Boxes, Rows, Push-ups and 400 m
  • Snatch Balance : 1x1
  • Chipper: Wall Balls, Box Jump Overs, Pistols and 2 more
  • 5 RF-ME: Row Calories, Burpees, American Kettlebell Swings and Wall Balls

18

  • Hang Squat Snatch : 1-1-1-1-1-1
  • Opción 1 Hang Squat Snatch 3-3-3-3-3-3
  • Opción 3 Hang Power Snatch + Overhead Squat 1-1-1-1-1-1
  • Chipper: Rows, Toes-to-bars, Dumbbell Snatches and 4 more
  • Opción 1 Chipper: Rows, Toes-to-bars, Dumbbell Snatches and 4 more

19

  • 8 RFT: Hang Squat Cleans and Burpee Box Jump Overs
  • Opción 1 8 RFT: Hang Squat Cleans and Burpee Box Jump Overs

20

  • 5 RFT: Thrusters and Pull-ups
  • Opción 1 FT: Thrusters and Pull-ups
  • Opción 2 5 RFT: Thrusters and Ring Rows
  • 4 RFT: Devil Press, Dumbbell Thrusters and 400 m
  • 5 RF-ME: Dumbbell Thrusters, Burpees, Dumbbell Deadlifts and Jumping Lunges
  • Opción 1 5 RF-ME: Dumbbell Thrusters, Burpees, Dumbbell Deadlifts and Jumping Lunges

21

  • Opción 1 3 RFT: Turkish Get-ups and Double Unders
  • Opción 2 3 RFT: Dumbbell Turkish Get-ups and Single Unders
  • 3 RFT: Turkish Get-ups and Double Unders
  • 3 RF-ME: Dumbbell Turkish Get-ups and Double Unders
  • Opción 1 3 RF-ME: Dumbbell Turkish Get-ups and Double Unders
  • FT: Double Unders, Handstand Push-ups, Clean & Jerks and 6 more
  • 5 RFT: American Kettlebell Swings, GHD Sit-ups and Air Squats

22

  • 3 RFT: Lunges
  • Every 1 min for 25 mins: Snatches
  • Opción 1 5 RFT: Wall Balls, Knees-to-chests and 400 m
  • 5 RFT: Wall Balls, Toes-to-bars and 400 m

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Feb | 1