Mar 2018
Weightlifting (Back Squat) PERFECT BACK SQUAT 6×4 2’/Set 2x 60% – 70% – 80% Rest: HSPU Prog. Open St. x 3reps Metcon (Tiempo) FOR TIME 100 – 80 – 60 – 40 – 20 DU o 60″ int/set 50 – 40 – 30 – 20 – 10 Sit Ups 10 – 8 – 6 – 4 – 2 DBall Cleans @ 50/40 10 – 8 – 6 – 4 –
Mar 2018
Gymnastics (Handstand Push-up) 8′ EMOM 5 DL @ 50-65% Time reaming until the 30″ work: Max Kipping HSPU Metcon (Reps) 5 ROUNDS 1:00 Max Cal Row/AB/Ski 1:00 Max AKTBS @ 24/16 1:00 Max DU 1:00 Rest *Anotar suma de reps
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
Weightlifting (Front Squat) Con pausa de 3″ en el fondo En 5 sets Build a 3 Heavy reps 2’/Set Metcon (Tiempo) FOR TIME 500m Run 21 FSqt @ 50/35 21 Burpee Box Jumps @ 60/50 500m Run 15 FSqt 15 Burpee Box Jumps 500m Run 9 FSqt 9 Burpee Box Jumps 500m Run
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 (Floor Press) En 4 Sets Build a 5 RM 90″/Set Metcon (Tiempo) FOR TIME 1000m Run (500m x2) 9 Strict C2B 15 Ring Push ups 21 AKTBS @ 24/16 27 Sit Ups 21 AKTBS @ 24/16 15 Ring Push ups 9 Strict C2B 1000m Run (500m x2)
Feb 2018
Metcon CORE 3 ROUNDS 12 Sit Ups OH Plate 12 Tuck ins 12 V ups 12 Back Extensions 2′ Rest 3 ROUNDS 30″ Work / 10″ Rest Hollow Hold Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 80 Cal Row / Ski / AB 80 DBall Cleans @ 50/40 80 Burpees Over the Ball 80 Cal Row / Ski / AB *Cada 4′: 50 m Partner Carry (25 m cada
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