Dic 2016
A. 3Rm Clean & Jerk -Touch and Go – B. “Wise Man” -3′ AMRAP- Macho Man @ 60/40 rest 3′ -3′ AMRAP- Macho Man @ 70/45 rest 3′ -3′ AMRAP- Macho Man @ 80/50 *1 Macho Man Complex = 3Pcl + 3FSqt + 3 P.Jerk
Dic 2016
A. -4Rnds- (Not for Time) m1: Leg less Rope Climb ó work on Prog m2: Running Prep B. -METCON- .Aerobic capacicity. 0:00 – 1:20: Sprint 50 mts 1:30 – 2:50: Sprint 100 mts 3:00 – 5:00: Sprint 150 mts 5:30 – 8:30: Sprint Run 500 mts 8:30 – 10:00: Rest 10:00 – 11:20: Sprint 50 mts 11:30 – 12:50: Sprint 100 mts 13:00 – 15:00: Sprint 150 mts 15:30 –
Dic 2016
A. “Dead by T2B” minuto 1: 4 T2B cada minuto +2 reps B. -MetCon- ” The Chief “ 5 Rnds de 3 mins: 3′ AMRAP 3 P.Cleans @ 60/40 6 Push Ups 9 A.Squats -Rest: 60″ / Rnd-
Dic 2016
-Week 12, Dia 2- Encontrar 1 rep max de Dead Lift Encontrar 1 rep max de Press banca -Luego- CF OPEN 16.3 7’AMRAP 10 P.Snatch @ 35/25 3 BMU
Dic 2016
-Week 11, Dia 2- A. Back Squat @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ // 90%1Rm B. -For Max Reps- Inverse tabata: -8 x 10″ work / 20″ Rest- Inverse Tabata: Front Squats @ 70/50 -Rest 60″- Inverse Tabata: Single Leg Med Ball Slam -Rest 60″- Inverse Tabata: Toes To bar -Rest 60″- Inverse Tabata: Burpees Over bar *Anotar el peor sets de cada
Nov 2016
A. Push Press @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 3-5 Estrict C2B PU B. “3 ‘Fast Girls’ One Clock” -3′ AMRAP- 15 – 12 – 9 Thrusters @ 40/30 Pull-Ups -3′ Rest- -3′ AMRAP- 12 – 9 – 6 Dead Lift @ 100/70 HSPU -3′ Rest- 3′ AMRAP P.Snatch @ 50/35
Nov 2016
A. -Floor Bench Press- 60% x 3, 70% x 3, 80% x 3, 905 x 3+ @ 90%1rm+5k ó 4 x 3 / 90″ Rest: 1 Seated leg less Rope Climb B. -20′ AMRAP- Run 150 mts 1 Rope Climb 30 Du´s 1 Mu (+1 x Rnd)
Nov 2016
-Week 9, Dia 5- Build a 3Rm de Snatch -WOD- Death By P.Snatch min1: 1 P.Snt min2: 2 P. Snt min3: 3 P.Snt @ 50/ 35 ó 70% 3Rm …. until death *Buy In: min1-min5: 30 Du´s ó 8 Burpees min5 -> adelante: Solo P.Snatches * if Dead continuar con Burpees
Nov 2016
-Week 9, Dia 4- A. -5 Sets: alternar a1/a2- a1: Dead lift @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + a2: Push Press @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + B. Skill: HSPU Prog. Time Priority Diane 3.0 60″ Max Perfect DL @ 100/70 60″ Max HSPU 45″ Max Perfect DL @ 100/70 45″ Max HSPU 30″ Max Perfect
Nov 2016
-Week 9, Dia 3- A. 10′ Death By Estrict T2B m1: 3 E.T2B m2: Ninjas +3, Adv +2, Princ +1 B. 30′ Emom: 5 sets =Work 40″/ Rest 20″= m1: Max Cal Row m2: Barbell Thrusters m3: Burpees m4: Plank m5: Max Assault Bike m6: – REST- *Sumar Reps + Cal totales
Nov 2016
-Week 8. Descarga- A. -3 Sets @ 70″- s1: 50% – s2: 60% – s3: 70% // 90%1Rm m1: Back Squat x 5 m2: 40″ max Du’s m3: Push Press x 5 B. Skill: Thrusters // Pull-Ups C. 4′ AMRAP 100 Du´s buy in … 12 Thrusters @ 30/25 12 Pull Ups -3′ Rest- 3′ AMRAP 60 Du´s buy in … 9 Thrusters @ 40/30 6 C2B- PU -2′ Rest-
Nov 2016
-Week 8, Dia 4- A. C.O.R.E Death By T2B m1: 5 T2B + 2 reps cada min.. B. .4′ AMRAP. 21 – 15 – 9 Row Cal Burpees Over Rower -Rest 4 mins- .4′ AMRAP. 15 – 12 – 9 Row Cal Burpees Over Rower -Rest 4 mins – .4’AMRAP. 12 – 9 – 6 Row Cal Burpees Over Rower *Si todas las reps de cada AMRAP son terminadas dentro
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