Nov 2016
Trio-Team WOD -25′ AMRAP- a1: 10 Alt Pistols + 10 Hang Power Cleans @ 60/45 + Max Reps Ubk: Mu ó Pu ó RR* a2: Bar Hang a3: Salm Ball Run 100 mts @ 40/30 * Al fallo alternar a1,a2, a3 hasta agotar los 25 mins -Rest 4 mins- luego en 12 mins: trio debe encontrar 1rm de squat clean
Nov 2016
-Week 7, Dia 2- A. Skill: Rope Climb / HSPU 6′ EMOM: m1: 1-2 Rope Climb m2: 3-5 HSPU estrictas + kipping B. Push Press: Wup 50% x5, 60% x5, 75% x5, 85 x 3, 95% x 1+ Rest: -3MUE ó 5-8 C2B EPU ó 8-10 Slow Ring Rows C. -Team Wod- Alternar A1 / A2: work / rest 15 ‘ AMRAP: a1: 15/10 Cal Row 20 Med Ball Push
Oct 2016
-Week 6, Dia 5- A. Dead Lift: 50% x 3, 60% x 3 70% x 3, 80% x 3, 90% x 3+ Rest: 3 – 6 – 9 – 12 – HSPU B. Time Priority DIANE 2.0 For Reps: 60″ Max Perfect Dead Lift @ 60-70% (90%1Rm) 60″ Max reps HSPU 45″ Max reps P.DL 45″ Max reps HSPU 30″ Max reps P.DL 30″ Max reps HSPU -Comp 5.10.15-
Oct 2016
Week 6, Dia 4 A. Bench Press Wup: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 8-10 KB Row 8-10 RDL B. -Bear Complex- 1 rep: 1 PCL + 1 Fsqt + 1 Push Press + 1 Back Squat + 1 Push Press C. 3 x 3’AMRAP: 3 BC @ 60/45 6 Box Jump Over @ 70/60 9 T2B Rest 60″/Amrap
Oct 2016
-Week 6, Dia 1- A. Back Squat: WUp: 50% x 3, 60% x3, 70% x 3, 80% x 3, 90% x 3+ Rest: 20″ max Du B. Skill: Trusters / T2B C. -10′ AMRAP- 3 – 6 – 9 – 12 – 15 … etc Thrusters @ 40/30 T2B *20 Du/set
Oct 2016
– Week 5, Dia 2 – Empezamos nuevo ciclo, sumar de 2 – 2.5 kg al 1Rm PB A. Press Banca: Wup: 50% x 5, 65% x 5, 75% x 5, 85% x 5+* *Todos los % basados en el 90% del nuevo 1Rm Rest: 8-10 Incline Barbell Rows (A.H.A.P) B. Skill: C2B-PU C. En parejas alternar trabajo / descanso 20′ AMRAP: a1: Work= 5 C2B-Pu + 10 Push Ups + 20 Row
Oct 2016
-Week 5- Empezamos nuevo ciclo, sumar de 4-5 kg al 1rm DL A. Dead Lift: Wup: 50% x 5 65% x 5, 75% x 5, 85% x 5 + * *Todos los % basados en el 90%del nuevo 1Rm Rest: Max E.HSPU + KHSPU B. Skill: Squat Cleans -En 7 Mins- Ejecutar 30 Squat Cleans @ 60/45 Tiempo rest: AMRAP: 10 Wall Balls + 5 Mu
Oct 2016
-Fin Semana Descarga- A. Press d Banca: 50% – 60% – 70% x 5 Rest: 8-10 incline KB Row B. Skill: Kipping Pull Ups, C2B, BMU. C. “Nicole XXX” -20′ AMRAP- MB Run 500 @ 20/14 Max Reps BMU + Max Reps C2B + Max Reps PU * *unbroken: al fallo continuar con el siguiente skill inmeditamente -Anotar número total de Reps- ó “Nicole” -20′ AMRAP- Run 500 mts Max
Oct 2016
-Semana Descarga- A. Back Squat: 50%, 60%, 70% x 5 Rest: 10 Plate Jumping Lunges @ 15/10 B. En 10 Mins build a 2Rm – Snatch – Not T&G C. -En parejas alternar a1 / a2- Team Wod 20′ AMRAP a1: Sprint Run 150 mts + 2 Sqt Snatches (Heavy)* a2: Rest: 10 T2B *cada atleta tiene solo 2 intentos para el Snatch x rnd anotar número total de kilos
Oct 2016
-Semana Descarga- A. Push Press: 50%, 60%, 70% x 5 Rest: 3 x Pause Barbell Rows (A.H.A.P) B. “Figth Gone Bad” -3Rnds- 60″: Max Reps Wall Balls @ 20/14 60″: Max Reps SDLHP @ 40/25 60″: Max Reps Box Jumps 60″: Max Reps Push Press 60″: Max Row cal – 60″: REST –
Oct 2016
A. Push Press -Wup: 55%, 65% x 5, 75% x5, 85% x 3, 95% x 1 + Rest: 50 Mts KB Farmer walk B. – 3Rnds – En 180″: Run 500 mts, tiempo restante: Max Burpees Box Over @ 70/60 Rest 90″: En los cuales, 30″ D-Ball Hold En 180″: Row 500 mts, tiempo restante: Max Burpees Over Rower Rest 90″: En los cuales, 30″ D-Ball Hold *Anotar número Total
Oct 2016
A. Dead Lift: WUp: 55%, 65% x5 75%x5, 85%x3, 95% x1+ Rest: 1-3 E.HSPU o 10″ Hstnd Hold B. Wod: Time Priority “DIANE” 60″ Max Reps DL @ 50% (90%1rm) 60″ Max reps HSPU 45″Max Reps DL 45″ Max Reps HSPU 30″ Max reps DL 30″ Max reps HSPU Opcional: 3 x 800 mts Run
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