Abr 2017
A. Fuerza: Press de Hombro 3 x 5 @90%1Rm (50% – 65% – 75%) x 5 reps 85% x 5+ reps B. Metcon: 10’AMRAP 5 C2B-PU 10 Push Ups 15 Squats 100 mts MB Sprint Run
Abr 2017
A. G-Skill: Muscle Up Trabajo Técnico y progresión B. Cada 2 mins, por 12 mins Weigthed Pull Ups Set 1: 3reps Set 2: 2 Reps Set 3-6: 1 Heavy Rep C. Cada 4 mins, por 12 mins (4Sets) Run 500 mts 1 Set: Max R/B MU unbroken *Anotar número total de muscle ups
Abr 2017
A. Row Test Row 2 km For Time B. -Dead Lift- Build a 1Rm “Only perfect reps” C. 10′ Amrap 7 DL @ 70%1rm de hoy Sprint run 150 mts 21 Wall Balls @ 20/14
Abr 2017
A. -Squat Clean 1RM- En los siguientes 20 minutos incrementar la carga en cada set, si la técnica es correcta permitir que las diferentes posiciones te colaboren en encontrar una rep pesada desde el suelo. Every 90 seconds, for 6 minutes (4 sets): High Hang Clean x 2 reps @ 50-65% of 1-RM Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1
Mar 2017
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Mar 2017
A. 5 Sets: Cada 90″ : 6-8 Press Banca Cada 90″: 15 Row Pulls x mac calories B. -En 9 mins- For time: 40 Burpees Over D-Ball 20 D-Ball Cleans @ 40/30 tiempo restante: AMRAP: Muscle Ups
Mar 2017
A. Hip/Back + Shoulder Mobility B. 20′ Emom: m1: L-sit Hold m2: Row 200 m3: Max Reps Diabolic Burpees Box Step ups m4: Run 150 mts *Anotar Número total de Diabolic Burpees
Mar 2017
A. -Back Squat- A lo largo de 4 sets build 3heavy reps Rest: Work on Def. HSPU x 3-5 B. 4′ – 3′ – 2′ AMRAP´s 6 DL 9 Front Squats 12 HSPU – Open Standars 24 Du’s –Rest 60″ / Amrap
Mar 2017
Open Wod 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 22.5kg dumbbells Women use 15kg dumbbells
Mar 2017
A. -Cada 90 segundos – m1: Rope Climb Porg m2: Build a 5 rep DL @ 60% B. -16’AMRAP- Run 500 mts Rope Climb x 3 HR Push Ups Touch & Go – Dead Lift x 9
Feb 2017
A. 5 minutos: Alternar entre Sub maximal Chin Ups / Pull Ups B. Skill: Muscle up Prog // KB Snatches -13′ AMRAP- Run 150 mts 6 KB Snatches 3 Ring Muscle Ups
Feb 2017
-Met Con Monday- A. 3′ AMRAP Row/Bike 15/10 cal 15 Burpees Max Wall balls – Tiempo rest: B. 15′ AMRAP Run 500 21 KBS 12 HSPU C. For Time: 15 – 12 – 9 Thrusters @ 50/35 Lat. Burpees OB
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