Weightlifting (Back Squat) Warm Up: 1×5 @50% 1×5 @60% 1×5 @70% @Rest: 3RM Box Jump + 20” DU o práctica Then: 1×3 @75% 1×3 @77% 1x Max Reps @82% @Rest: 2’-3’ Metcon (Tiempo) 5 RFT 50 DU 10 1 DB Alt. OH Lunge @22’5/15 (R) 10 1 DB Alt. OH Lunge (L) TC 10’
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Weightlifting (Shoulder Press) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% @Rest: HSPU / Pull up Prog. ADV: 8-10 Strict C2B o Strict Pull ups Then 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Rondas y Reps) 7’ AMRAP 3-6-9-12-15-18… etc HSPU Pull ups ADV: Deficit HSPU / C2B
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Metcon (Tiempo) PARTNER WOD FOR TIME AND CAL 3000m Row* 1600m Run (2x 800m entrando al pasaje) 2000m Row** 1000m Run (2x 500m sin entrar) MAX CAL ROW TC 40’ *Cambiar cada 300m **Cambiar cada 200m ***Anotar tiempo al terminar los últimos 1000m y las calorias hasta llegar a los 40’
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Weightlifting (Snatch Pull) 4Sets SNATCH PULL CON 3 PAUSAS + 1 Snatch Pull sin pausas @ 80-85% Pausa 3” a 2cm, rodillas y a 1/2 muslo Weightlifting (Snatch) 5’ Sets cada 90” SNATCH PULL + HANG SQUAT SNATCH + SQUAT SNATCH @ 60-70% Metcon (Rondas y Reps) 10’ AMRAP 5 Squat Snatch @ 50/35 10 […]
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Weightlifting (Deadlift) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% @Rest: 100m sprint Run Then 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Tiempo) 3 RFT 150m Sprint Run 21 AKTBS @ 24/16 9 Burpee Box Jump @ 60/50 ADV: AKTBS @ 32/24
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Weightlifting (Bench Press) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% @Rest: DU Prog. Then 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Tiempo) FOR TIME 21-15-9 Cal Row 30 DU o 30” intentos Ring Dips 30 DU o 30” intentos ADV: High Ring Dips
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Metcon CORE FOR QUALITY 20 Weighted Hollw Rocks 30” Hollow Hold 40 Hollow Rocks 2’ rest 20 Weighted Hip extension 30” Arch Hold 40 Hip extension Metcon (Tiempo) TEAMS OF 3 3 ROUNDS FOR TIME AND REPS A1: 150m 2 KTB/DB Farmer Walk A2: 30/21 Cal AB/Ski A3: Max Reps Burpees Box Jump Over @ […]
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Weightlifting (Clean and Jerk) 3’ EMOM 1 High Hang sqt. Clean + 1 Hang sqt. Clean + 1 Squat Clean and Jerk @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Clean + 1 Squat Clean and Jerk @ 65-70% 1’ Rest 5’ EMOM 1 Squat Clean and Jerk @ Climbing Metcon (Reps) 6 x […]
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Skill WOD PREP. IN 12’ ADVANCE 3 RFQ 8-10 Strict C2B o Strict Pull Up 10 2DB/KTB RDL 8 Weighted Push Ups (Build a 8RM) 90” rest TC 12’ Metcon (Tiempo) FOR TIME 800m Run 9 Pull Ups 21 DL @100/70 500m Run 15 Pull Ups 15 DL 300m 21 Pull Ups 9 DL TC […]
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Weightlifting (Back Squat) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% Then: 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Rondas y Reps) 7’ AMRAP 14 Alt. DBall Lunge @50/40 7 Burpees Over the DBall
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Skill WOD PREP. ADVANCE: Mientras se trabaja en la progresión de los ejercicios del wod, realizar: Build a heavy Complex en 4 Sets 2’30/Set 3 DL + 3 HPCL *After every complex 5 Wall Balls + 5 Burpees OB Metcon (Reps) 3 ROUNDS FOR MAX REPS 1’ Max Burpees 1’ Max Wall Balls @20/14 1’ […]
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Skill WORK ON HSPU (10-12’) *Si ya tengo HSPU realizar: 12’ EMOM M1: 2 Rope Climb (1 Legless + 1 RC) M2: Max Strict HSPU o Box Pike Push Ups M3: 40” DBall Bear Hold Metcon (Reps) PARTNER WOD 14’ AMRAP A1: 150m DBall Run A2: 7 HSPU 7 Burpees Over the Rower Max Cal […]
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