Mar 2018
Metcon 12′ EMOM M1: 5 OH Squats@40/30* M2: 30″ Max reps C2B *+1Rep cada minuto Metcon (Rondas y Reps) 4×3′ AMRAP 100m Sprint Run 30 DU Max Rounds: 6 Alt. DBall Lunge @ 50/40 9 Ring Push Ups * Retomando reps 1′ Rest/AMRAP
Mar 2018
Weightlifting (Front Squat) 6×4 – 2’/Set 2x 60% – 70% – 80% Metcon (Reps) 4 x 2′ AMRAP 10 Alt. 2 KTB/DB Box Step Up Max Facing Burpee Box Jump Over @ 60/50 2′ Rest/AMRAP *Anotar el peor Set *Dividir la clase en 2 grupos. 6 Atletas Work / 6 Atletas Rest
Mar 2018
Metcon 12′ EMOM M1: 5 Bench Press @ 75% M2: 5 DL @ 110/80* *+1 rep en cada ronda Metcon (Rondas y Reps) 16′ AMRAP 2 Rope Climb 4 HSPU 8 DBall Cleans @ 50/40 12 Alt. Pistols Rx+: Legless RC / Strict HSPU
Mar 2018
Weightlifting (Seated Press) Build a 3RM en 4 sets 2’/Set Rest: 5-8 KTB/DB Row x arm Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 1000m Row 50 Wall Balls @ 20/14 20 T2B 100m DBall Carry @ 50/40 *Dividir any how
Mar 2018
Weightlifting (Clean and Jerk) 5 Sets 90″/Set 3 Posiciones Sqt. Clean + 1 Split Jerk Set 1: 60% Set 2: 65% Set 3-5: 70-75% Metcon (Rondas y Reps) 4′ AMRAP 6 SH2OH @ 60/45 6 Burpees Pull Ups Rest 2′ 4′ AMRAP 4 SH2OH @ 70/50 6 Burpees C2B Rest 2′ 4′ AMRAP 2 SH2OH @ 80/55 6 Burpees BMU
Mar 2018
Weightlifting (Weighted Pull-up) Build a 3RM in 4 Sets 2’/Set Rest: Max Push ups *No Pull up: 3-5 Resp of Negative Pull up Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 300m Row 10 Box Jump Over @ 60/50 10 T2B *Alternar full rounds
Mar 2018
Metcon (Rondas y Reps) 25′ AMRAP 500m Run 50 DU 10 DBall Cleans @ 50/40* 100m DBall Carry * +2 Reps each round
Mar 2018
Weightlifting (Snatch) COMPLEX: 1PSnt + 1 Sqt Snt 10′ EMOM M1-2: 60% M3-4: 65% M5-6: 70% M7-8: 75% M9-10: 75-80% Metcon (Reps) 16′ Emom: (4Sets) m1: 12/10 Assault/Ski Calories m2: 12/10 Row calories m3: P.Snatch MAX REPS @ 60/42* m4: Rest / (3RMU)Rx+ *Anotar Número total reps
Mar 2018
Weightlifting (Deadlift) 10′ EMOM M1: 5 DL TnGo @ 75-80% M2: 100m Sprint Run *anotar mejor tiempo sprint 100 meters run For time 100 meters run Metcon (Rondas y Reps) 4′ AMRAP 21 AKTBS @ 24/16 15 HSPU * 9 Pull Ups Rest 4′ 4′ AMRAP 15 AKTBS 9 HSPU 6 C2B PU Rest 4′ 4′ AMRAP 9 AKTBS 6 HSPU 3 BMU **”Open Standars”
Mar 2018
Feb 2018
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Feb 2018
Weightlifting (Split Jerk) Build a Heavy rep in 5 sets 2’/Set Metcon (Reps) 4 x 3′ AMRAP *12 DB Snatch @ 22/15 *10 T2B Max Burpee Box Jumps @60/50 Rest 90″/AMRAP *+3 reps cada Amrap Anotar número total de BBJ