Oct 2017
A) Build a 1RM BACK SQUAT w/Red Band en 5-6 sets Rest: 2’-3’/set B) -FRAN- 21-15-9 Thrustes @ 40/30 Pull ups
Oct 2017
A. Press de Banca agains Bands 1Rm B. For Time: 100 Push Ups 100 Squats 100 Sit Ups 100 KBS@24/16
Oct 2017
A) -OH Squat- build a 1RM en 5-6 sets Rest: 2’-3’/set B) -FOR TIME- 10-8-6-4-2 reps of: Strict C2B- PU DL @ 100/70 50m Heavy farmer walk
Sep 2017
A) Build a 1RM Dumbell Bench Press 5-6 sets (rest: 2-3 min/set) B) -8’ AMRAP- 10-15-20-25-30…etc Wall Balls @20/14 1-2-3-4-5… etc Ring MU C) C.O.R.E/ TABATA: R.Twist
Sep 2017
A)Skill: -Clean and Jerk- BARBELL CONDITIONING 20 DU 8 PCL+J @ 50% 20 DU 6 PCL+J @ 60% 20 DU 4 PCL+J @ 70% 20 DU 2 PCL+J @ 80% + 20DU Build 1 Heavy Rep TC 15min B) PARTNER WOD -3RFT- A1: Run 500mts A2: 16/12 Cal Row + Max Rondas DB MACHO MAN @ 22’5/15 *A1 sigue donde lo dejó A2 después de hacer las Cal Row Time
Sep 2017
A) Front Squat build a 1RM en 5-6 sets Rest: 2’-3’/set B) 10’ AMRAP 20 Front rack lunge @ 50/35 100m sprint run 1 Rope climb legless C) CORE: Tabata: V-Ups
Sep 2017
A) Weighted Ring Dips Build a 1RM en 5-6 sets Rest: 2-3’/set B) -3 RFT- 21 – 15 – 9 HSPU Run 150m 9 – 15 – 21 C2B PU
Sep 2017
A) Sumo DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) 12’AMRAP 9 AKTBS @ 32/24 9 Goblet Squat @ 32/24 9 T2B 9 Box Jumps
Sep 2017
A) Build a 1RM FLOOR PRESS en 5-6 sets (rest: 2-3 min/set) B) 7 X 2’ AMRAP 150/100m Row Max Ring Dips Rest 2’/AMRAP *Retomando Reps
Jul 2017
A. 10’Emom Ladder 1DL + 1 HP Squat Clean (Go Heavier every min) B. 100 P.Cleans x Time: *cada minuto: 20 DU’s
Jul 2017
A. Build 1Rm – Back Squat B. 10′ Amrap: 21 Box Jumps 15 KBS 9 Burpees
Jun 2017
A. Squat Cleans 5 x 3 hasta 80% – 90% 1Rm -then- 4 Rnds/ cada 90″ 40 Du’s + 1 squat clean – heavy *cada set + 10Du B. 4 Rnds -90″ Amrap- 10 HPCleans@ 60/40 8 T2B 6 Box Jumps -Rest 90″-