Dic 2017
Weightlifting (Bench Press) Build a 1 heavy rep en 5 sets 2’/set Metcon (Tiempo) For Time 5 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 300 meter Run 20 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 5 minutes, take note of the time but do not
Dic 2017
Weightlifting (Overhead Squat) En 15 mins, build a 3rm OH Squat @ rest practice Rope climb Metcon (Tiempo) For time: 21 body-weight front squats x 0.8 3 rope climbs, 15-ft. Run Bruniquer 15 body-weight front squats x 0.8 3 rope climbs, 15-ft. Run Bruniquer 9 body-weight front squats x 0.8 3 rope climbs, 15-ft. Run Bruniquer Time Cut 20 mins. /+1” x rep *Bar starts on the ground No 1
Dic 2017
Metcon (Reps) Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of toes-to-bars o feet elev Rest 30 seconds 30 seconds of dips o HR Push Ups Rest 30 seconds 30 seconds of body-weight deadlifts(Full control-No drops) Rest 30 seconds 30 seconds of handstand push-ups o handstand hold Rest 30 seconds
Dic 2017
Gymnastics (Handstand Walk) TRABAJAR EN LA TÉCNICA ADV: 10′ EMOM m1: 5 T2B + 2 BMU* m2: Max distance HSW *UNBROKEN Metcon (Rondas y Reps) 16′ AMRAP 100m Partner Carry (50m cada uno) 40 Partner Wall Balls @ 20/14 20 Partner Dead Lift @ 120/100/80 (MM/MF/FF) 10 Syncro T2B 5 Syncro Burpees Over the Bar
Dic 2017
Metcon (Reps) WITH A RUNNING CLOCK 0:00-10:00: Run 2 Big Laps + Max Box Jumps @ 60/50 10:00-13:00: Rest 13:00-20:00: Run 800m + Max Push Ups 20:00-23:00: Rest 23:00-27:00: Run 500m + Max Sit Ups Skill MOBILITY
Dic 2017
Weightlifting (Clean and Jerk) 5′ EMOM 2-3 (1+1) Power Clean and Jerk TnG @ 65% Weightlifting (Clean Pull) CLEAN PULL en 3 pausas + CLEAN PULL 2(1+1) x 4 sets Set 1: 75% Set 2: 80% Set 3: 85% Set 4: 90% Metcon (Tiempo) 2RFT 500m Run 24 AKTBS @ 24/20 12 Squat Cleans @ 50/35 Rx+: 32/24 kg – 60/40 kg
Dic 2017
Gymnastics (Handstand Push-up) STRICT HSPU -4 SETS- R1: 50% of Max S. HSPU + 40″ Cal Row R2: 50% of Max S. HSPU + 40″ Cal Row R3: 40% of Max S. HSPU + 40″ Cal Row R4: 40% of Max S. HSPU + 40″ Cal Row Metcon (Rondas y Reps) 4′ AMRAP 21/16 Cal row 21 Burpees 21 C2B PU Rest 2′ 4′ AMRAP 15/12 Cal row 15 Burpees
Dic 2017
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU + FRONT SQUAT con 3″ de pausa en el fondo R1:10 Ring Rows + 5 reps @ 65% R2: 5 SPU + 3 reps @ 75% R3: 50% of Max S. C2B PU + 1-2 reps @ 80% R4: 50% of Max S. C2B PU + 1 heavy rep R5: 40% of Max S. C2B PU + 1 heavy rep R6: 40% of Max
Dic 2017
Skill GROUND TO OVERHEAD (GTO) a. Snatch + Clean Jerk b. Barbell Cycling Metcon (Tiempo) For Time every wod all out: 0-5: 40 GTO@50/30 5-10: 40/30 AB Calories 10-15: 40 Burpees 15-20: 40/30 Cal Row @20:00 Run 1k (3plazas) *Contabilizar cada wod por separado y sumar todos los tiempos al final, cada rep no cumplida es +1seg
Dic 2017
Metcon (Tiempo) FOR TIME 800m Run 21-18-15-12-9 Burpee Box Jump @ 60/50 100m Heavy KTB Farmer Walk 800m Run Skill MOBILITY
Dic 2017
Weightlifting (Snatch Pull) SNATCH PULL en 3 Pausas* + SNATCH PULL 3(1+1) x 4 series @ 85% set/2′ *Pausas en 2cm, rodillas, caderas Weightlifting (Snatch) 5′ EMOM 3 Squat Snatch @ 60% Metcon (Rondas y Reps) 3′ AMRAP 9 HP. Snatch @ 40/30 20 DU rest 90″ 3′ AMRAP 6 P. Snatch @ 50/35 20 DU rest 90″ 3′ AMRAP 3 Sqt. Snatch @ 60/40 20 DU
Dic 2017
Fuerza Gymnastics (Chest-To-Bar Pull-up) STRICT C2B-PU 4 RONDAS R1: 50% of Max S.C2B-PU R2: 40% of Max S.C2B-PU R3: 40% of Max S.C2B-PU R4: 40% of Max S.C2B-PU After every set: Build 3RM Front Squat Metcon (Reps) 16′ EMOM M1: 10 Front Squats @ 50%1Rm M2: 12 T2B M3: Max D-Ball Cleans @50/30 M4: Rest