Ago 2018
Weightlifting (Power Clean) 8’ EMOM 1 PCL + 1 FSQT+ 1 PUSH JERK *BUILD A HEAVY REP Metcon (Rondas y Reps) 3’ AMRAP Max Complex MACHO MAN @ 50/35 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 60/40 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 70/45 ADV: @60/40 – @70/45 – @80/50 MACHO MAN: 3 PCL + 3 FSQT + 3 PUSH JERK Metcon (Rondas y Reps)
Ago 2018
Skill WORK ON HSPU AND PISTOLS (10-15’) Si ya se tiene HSPU y Pistols realizar: 3/4 RFQ 5-8 DB/KTB Bulgarian Split x leg 30” Rest Build a 3RM Deficit Strict HSPU 30” Rest *No SHSPU sub: 3RM Deficit Kipping HSPU **Realizar 3 o 4 Rondas dependiendo del tiempo del trabajo de skill Mary As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15
Jul 2018
Warmup En Tabata Style warm up the movements then: C.O.R.E with Plate if able 25 Hollow Rocks 25 v/ups 25 Russian Twist 25″ sec Hollow Hold 25 Russian Twist 25 OH Plate sit Ups 25 Back extensions 25″ Arch hold Metcon (Reps) En Trios 30’AMRAP Mientras Atleta 1: Run 1km, Atleta 2-3 acumulan Max Calorias Alternar estaciones cada vez que un atleta termine la carrera, el fin es que cada
Jul 2018
Metcon CORE NOT FOR TIME 1′ Ring/Box L-Sit Hold 2′ DBall Bear Hold 30″ Ring/Box L-Sit Hold 1′ DBall Bear Hold 15″ Ring/Box L-Sit Hold 30″ DBall Bear Hold TC 7′ Then: 300m KTB Farmer Walk (150m x2) TC 5′ Metcon (Reps) PARTNER WOD 15′ AMRAP 10/7 Cal Row 10 T2B Max Ring Dips UBK *Alternar full rounds **Anotar la suma total de las reps ADV: Max RMU
Jul 2018
Metcon (Reps) 5 ROUNDS 60″ Max Cal Row 60″ Max DU 60″ Max Cal AB/SKI 60″ Rest Then: R1: 300 mts Run For time R2: 400 mts Run For time R3: 800 mts Run For time R4: 400 mts Run For time R5: 300 mts Run For time *El reloj se reinicia 2 mins despues del que primer atleta vuelva al box *Anotar la suma total de Reps y el
Jul 2018
Weightlifting (Clean and Jerk) 6 Sets 2’/Set 3 Stop Halting CL DL + Sqt. CL from 2” Below Knees + Sqt. CL @ 70/80% @Rest: Pistols Prog Then:En 3 Sets build a Heavy Squat Clean Metcon (Rondas y Reps) Nasty Girls V2 13’Amrap 50 Alt Pistols 7 Muscle Ups 10 Hang P. Clean @ 70/50 Rx+ 3RFT Nasty Girls V2 3 Rounds for Time 50 Pistols (alternating legs) 7 Muscle-Ups
Jul 2018
Weightlifting (Overhead Squat) 12’ EMOM M1: Max. S.C2B* M2: Build a 3RM OH Sqt ADV: Max S.RMU OH Sqt. From ground *No S.PU sub: Max time Hold PU (arriba) Metcon (Reps) Anotar reps S.C2B Rx+: Reps S.RMU Metcon (Rondas y Reps) 10’ AMRAP 2-4-6-8-10-12…etc OH Squats @ 40/30 Box Jump @ 60/50 50m Sprint Run after each round ADV: 50/35
Jul 2018
Weightlifting (Weighted Dip) BUILD A 3 RM 5 Sets 3’/Set @ Rest: 10 DB Row Metcon (Rondas y Reps) 10’ AMRAP 15 AKTBS @ 24/16 10 Wall Balls @ 20/14 5 Box Jump @60/50 2 Rope Climb ADV: KTB @32/24 WB @30/20 1 Legless RC + 1 RC
Jul 2018
SKill : Estrict Ring Muscle up 5 x 1 Metcon (Rondas y Reps) 6’ AMRAP 3 Strict C2B 6 Push Ups 24 DU ADV: 6’ AMRAP 2 Strict RMU 4 High Ring Dips 24 DU Metcon (Reps) 4 x 2’ AMRAP 50m Sprint Run 10/7 Cal Row Max C2B 2’ Rest entre AMRAP ADV: Max RMU
Jun 2018
Weightlifting (Clean) 3 POS. SQUAT CLEAN 5 SETS 90″/Set 1 High Hang Sqt. CL + 1 Hang Sqt. CL + 1 Sqt. CL S1: 55-60% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Rondas y Reps) 12′ AMRAP 6 HPCL @ 70/50 3 BMU 100m Sprint Run ADV: 80/55 – RMU
Jun 2018
Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Reps) FOR MAX REPS AT EACH STATION TABATA HSPU 150m KTB Farmer Walk TABATA RING DIPS 150m KTB Farmer Walk TABATA PUSH UPS *Los Farmer Walk se realizan entre cada Tabata en forma de “descanso” (Se realiza
Jun 2018
Metcon (Reps) DELOAD WEEK 7′ AMRAP Max. HSPU *EMOM: 3 DL @ 75% *Empezar con los DL ADV: Strict HSPU Metcon (Rondas y Reps) PARTNER WOD 14′ AMRAP 7 Cal Row 7 2DB Thrusters @ 22’5/15 7 T2B *Alternar Rondas completas ADV: Sub T2B x 1 SRMU + 2KRMU +3RD+4TTR anotar rnds totales del equipo