Nov 2014
A. WARM UP: 2 SETS Remar x 10 Cal True Push Ups x 10 Box Jumps x 10 Wall Balls x 10 B. TRABAJO TECNICO Thrusters/Dominadas-KIPPING-BUTERFLY C. TEAM FRAN En Parejas ejecutar: 100 mts Buddy Carry + KB (20/16) 40 – 30 – 20 Thrusters (40/30) Dominadas 100 mts Buddy Carry + KB
Oct 2014
CONDAL COMPLEX 666 6 Rounds 6 Dead Lifts 6 Hang Power Cleans 6 Shoulder to Over-Head 2 min -Rest- * All 18 reps must be performed UMBROKEN if Broken = 5 Burpees over bar and re-start from 0 Atletes must increase weight in every round
Sep 2014
A. Skill: Saltos Dobles B. Press Banca ó Floor Press 3 – 3 – 3 – 3 * Después de cada set ejecutar : (1 Leg less Rope) ó (2 Rope Climbs Any-how) ó (4 tirones desde el suelo) C. Bad Girl = ANNIE = For Time: 50 – 40 – 30 – 20 – 10 Saltos Dobles AbMat Sit Ups
Sep 2014
A. Back Squat Encontrar 20 Rep max * 3 intentos / time cut: 10 mins B. The King of WoD N1 3′ AMRAP Back Squats* 1′ Rest 3′ AMRAP Burpees Facing Bar * volumen de trabajo (kg x reps)
Ago 2014
A. Dominadas Lastradas En 10 minutos encontrar 1 Rep max Pull-Up B. SKILL: Kipping/Butterfly Pull-Ups = NICOLE = 20 mins AMRAP 400 mt RUN Max Reps Pull-ups * Comparar resultados del 09/05/14
Jul 2014
A. –Dead Lift– Encontrar 5-7 Rm –HandStand Push Ups – HSPU — Técnica B. DIANE 21 – 15 – 9 Dead Lifts HSPU Inmediatamente después ….. + 30 T2B
Jul 2014
Atleta escoge una opción (A o B)según sus capacidades A. TRIPLE 3 Remar 3000 mts Saltos Dobles 300 Correr 3000 mts ó B. MOD: TRIPLE 3 AMRAP 20 mins: Remar 1000 mts Saltos Dobles 100 Correr 1000 mts C. 60 mins YOGA
Jun 2014
A. FRONT SQUAT 5/5/5/5 B. – CINDY – 20 mins AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats
Jun 2014
A. 4 sets Thrusters x 5 @ 30×1 Rest 1 min 3 x Pull-Ups Estrictas + 3 Kipping Pull-Ups Rest 2-3 mins B. -Bad Girl- FRAN 21 – 15 – 9 Thrusters @ 43/30 Dominadas
Jun 2014
A. Peso Muerto 5/5/5 + Skill: HSPU B. DIANE 21-15-9 Dead Lift (100/70) Handstad Push Ups ó C. 15 – 12 – 9 – 6 – 3 Dead lift @ 70-80% 5 Rm de hoy HSPU variations
May 2014
A. Push Press 3/2/2/1/1 B. 3 Rondas 10 x Dead Lift (100/70) o 60-70% 1Rm 15 x Ring Dips 30 saltos Dobles
May 2014
A. Press de Hombro 5 sets @ 20×1 Progresivamente encontrar 1 rep max Rest 2 mins/ set = Mob cadera B. “Lucky Sevens “ 7′ AMRAP 7 x Box Jumps (70/60) 7 x Burpees 7 x KBS (24/16)