Highland XFIT

Martes 11.8.2026

Warmup
1) 3 rounds: 100 run + 6 ring rows with 3 sec negative (rings to chest!) + 6/leg Cossack squats
2) Mobility: puppy dog + seated saddle + twisted cross

Strenght
Pull up / ring dip complex, 10 min EMOM:
5 strict pull ups + 5 strict ring dips

Partner WOD

22 min AMRAP:

18 toes to bar
12 overhead squat 115/85
12 burpees
12 power Sn**ch 115/85

Each 2 rounds run 200m together

Lunes 10.8.2026

Warmup
1) 2 rounds: 45 sec row or bike + 6/arm kneeling bottoms up KB press + 10 goblet squats
2) Technique: hang power clean
3) Mobility: low dragon + saddle + 1 min sumo squat hold

Weightlifting
Every 3 mins x 5 rounds: 8 reps Back Squat, find 8RM

WOD

3 rounds:

30 hang power cleans 115/85
30 push ups
30 box jump overs 24/20

- Time Cap 20 mins

Accessory
3 rounds: 10 steps/arm, single arm
overhead lunge

Viernes 7.8.2026

Warmup
1) 100m run + 10 squats + 5 inch worms
200m run + 10 lunges + 6/leg spider walk
300m run + 10 jumping split lunges + 7 burpees
2) Mobility: standing straddle + downward dog + saddle

Weightlifting
Front squat: 3 reps @60%x1, 70%x3

WOD

4 rounds for time:

400m run
24 WBS
3 rope climbs (sub 5:1 pull ups)

time cap 24 mins, goal

Jueves 6.8.2026

Warmup
1) 600m run
2) Calisthenics

WOD

1) 8mins AMRAP

100m run + 5 burpees over object

rest 5 mins

2) 8mins AMRAP

15m sled sprint 55/35 + 5 Deadlift 135/95

Accessory
4 rounds not for time:
30m sled push HAP, rest 1 min
15 KBS 70/53, rest 1 min
10 bent over barbell row, rest 1 min

Miércoles 5.8.2026

Warmup
1) 400m run
2)sn**ch warmup with bar

Weightlifting
Bench Press: 3 reps @60%x1, 70%x3

WOD

16mins AMRAP:

100 double unders (sub 150 singles)
10 box jump over 24/20
5 power sn**ch 135/95

Accessory
3 rounds:
8 strict pull ups
8 strict ring dips

-rest 90 sec between rounds

🇲🇽 ANITA CASTAÑEDA EN HIGHLAND.
Prepárate para una mañana de pura técnica y aprendizaje.

El próximo 15 de agosto, recibimos a la atleta élite mexicana Anita Castañeda para una Clínica de Gimnásticos.

Con 13 años de trayectoria y representando a México en el mundo, Anita compartirá su experiencia para llevar tus habilidades al siguiente nivel.

📅 Sábado 15 de agosto
⏰ 9:00 AM - 4:00 PM
💰 Socios HLD: $600 | Externos: $900
✅ Incluye: Playera conmemorativa + chilaquiles.

Aparta tu lugar por DM.

Martes 4.8.2026

Warmup
1) 3 rounds: 200m run + 5/leg Cossack Squats + 5 inch worms
2) Clean warmup + mobility

Partner WOD

20 min AMRAP:

100 med ball situps 20/14
80 power cleans 115/85
60 lateral burpees over bar
40 bar MU (sub 1:1 C2B/PU)

- athlete 1 starts on AMRAP
- athlete 2 starts 200m run
- switch every 200m

Individual

20 min AMRAP:

25 med ball situps + 200m run
20 PC + 200m run
15 burpees + 200m run
10 BMU + 200m run

Accessory
3 rounds, rest as needed:
8/arm renegade row
10 GHD hip extensions

Bienvenidos usarios Totalpass y Wellhub

Agenda tu acceso desde la app.
Llega, entrena y listo.

📲 ¿Dudas? DM y te apoyamos.

Lunes 3.8.2026

Warmup
1) 3 rounds: 45 sec bike or row + 15 squats + 45 sec plank
2) Mobility: puppy dog + 1/2 front split + standing straddle

Weightlifting
Back squat: 4 reps @ 60%x1, 70%x4

WOD

16 min AMRAP:

18 push press 95/65
20/15 cal row (sub 300m run)
22 hand release push ups
24 squats

Core
3 rounds:
30 hollow rocks
30 abmat situps
rest 90 sec between rounds

Accessory
Single leg RDL with 2x DB/KBs: 8/leg x 3