Ene 2017
¨MeT-Con Mondays” -1. Warm Up- 4′ AMRAP Row 150 mts 10 BarBell Press -2. Met Con- 15′ AMRAP 15 Alt. Walk Lunges @ 40/30 5 Ring Dips + 5 Push Ups 50 Du’s -3. Intervalos 3Rnds 3’AMRAP In: 100 mts Sprint Run tiempo restante: 8 T2B + 10 Wall Balls @ 20/14 Rest 2’/rnd
Ene 2017
A. -Front Squat- Build a 3Rm = 1Rm Sqt Clean B. -Open 15.3- 14′ AMRAP 7 RMU 50 Wall Balls @ 20/14 100 Du’s *Comp: 15.03.16
Ene 2017
A. -Clean & Jerk- En 5 sets build hasta el 80-90% 1Rm B. Barbell Cycling Wod -4Rondas- For Max Reps 30″: P.Clean + Sh2Oh @ 50% 1rm 30″: Rest 30″: C2B- PU 60″: Rest *Anotar # total de reps y peso barra
Ene 2017
A. -Bench Press- 4 x 5 (Across) Rest: 6 x BB Pendlay Row (AHAP) B. -Team Wod- En parejas alternar a1: Work/ a2: Rest -20′ AMRAP- a1: 3 x Ring Muscle Up + AMRAP: Ring Dips +20 Row Pulls x max calories a2: Full Rest *Anotar # Dips y Calorias Totales del team
Ene 2017
A. – Back Squat- 6 x 2 Rest: build 3rm Pull Up last. Across. B. -12′ AMRAP- 20 C2B PU *30 Unbroken Front Squat @ 60/45 *40 Unbroken Wall Balls @ 20/14 Run 800 mts *If Broken +3 Burpees OB acumulables.
Ene 2017
A. -Snatch Waves- 3 rnds m1: 3 Pos snatches m2: 2 Pos snatches m3: 1 Sqt snatch -Rest 90″- B. -Barbell Cycling Wod- 4 Rnds: 30″ Max reps P.snt @ 50%1rm 30″ Rest 30″ Max Reps Burpees OB -60″ Rest – *Anotar # total Reps Snatch/ Burpees y kg.
Ene 2017
A. Skill: HSPU Prog Adv: 3 x 30″: max reps /R60″ B. 10′ EMOM 1 x Squat Clean C. 4′ AMRAP rest 60″ 3′ AMRAP rest 60″ 2′ AMRAP rest 60″ 1′ AMRAP (Burpees) De @ 6 x D-Ball Alt lunges @ 40/30 7 x Burpees Box Jump 8 x Hspu
Ene 2017
A. Burguener warm Up then: 10′ Emmom – 1 x Snatch Clásico – Ultimos 6 Heavy @ 80% B. 13’Amrap *(3 HPSnt + 3 OH Squat + 3 Thrusters) 6 T2B MB Run 100 mts *+1 rep / rnd
Ene 2017
-8Rnds / 90″- 2 Pos Clean (1 x Hang+1 x Floor) Built a heavy 1+1 7′ AMRAP Unbroken Asc ladder. R.MU 2 – 4 – 6 – 8 – 10 – 12.. etc HPCL+PP 3 – 6 – 9 -12 – 15 – 18 ..etc -Rest 60″- 2′ AMRAP 1 Sqt Clean 2 burpees OB.
Dic 2016
A. Skill: Escoger MU’s o T2B a. 3 Sets: 9 ubk MU’s b. 4 Sets: 7 ubk MU’s c. 5 Sets: 6 ubk Mu’s d. 6 Sets: 5 ubk Mu’s e. T2B progresión B. -2Rondas- m1: 1′ D-Ball Cleans @ 40/30 m2: 1′ Rest m3: 1′ Toes to Bar m4: 1′ Rest m5: 1′ Max Cal Assault Bike m6: 1’Rest m7: Burpees Box Jumps @ 50 m8: 1’Rest m9:
Dic 2016
A. -Front Squat 4 x 3- Rest: 20″ Hand Stand Hold B. Skill: HSPU, Pistols, Muscle Up -10′ AMRAP- Ascending ladder +1 rep cada rnd 1 HSPU Estricto* 1 Pistol x pierna 1 Rope Climb 1 Muscle Up Estricto* *Al fallo continuar con Kipping
Dic 2016
A. Back Squat 4 x 3 Rest 30 DU´s B. -12′ AMRAP- 3 x P.Snatch @ 50/35 6 x PClean & Jerk @ 50/35 9 x C2B-Pu 54 x DU’s
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