Oct 2017
A) -OH Squat- build a 1RM en 5-6 sets Rest: 2’-3’/set B) -FOR TIME- 10-8-6-4-2 reps of: Strict C2B- PU DL @ 100/70 50m Heavy farmer walk
Oct 2017
A) Bench Press Hanging band DB Build a 1RM 5-6 sets Rest: 2-3’/set B) FOR TIME 9-15-21 Thrusters @ 40/30 2 Rope climb Ring Dips
Oct 2017
A) Box Squat @ 55% + hanging band DB 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 14’ AMRAP 2-4-6-8-10-12… etc D-Ball cleans @ 40/30 100 mts Sprint Run D-Ball lunges @ 40/30
Oct 2017
A) -SNATCH- 10 sets 90”/set 2 sets: 3 reps @ 65% 2 sets: 3 reps @70% 2 sets: 2 reps @ 75% 2 sets: 2 reps @ 80% 2 sets: 1 rep @ 85% B) TEAM SERIES EVENT 2 -FOR TIME- 100 DU c/u 100 C2B* 100 Hang P. Snatch @ 40/30* 100 DU c/u *Hacer sets de 10 reps
Oct 2017
A) Snatch DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) FOR TIME 15 Front squats @ 70/50 20 box jumps @ 60/50 30 RKTBS @ 32/24 Run 500m 30 RKTBS 20 box jumps 15 Front squats
Sep 2017
A) Build a 1RM Dumbell Bench Press 5-6 sets (rest: 2-3 min/set) B) -8’ AMRAP- 10-15-20-25-30…etc Wall Balls @20/14 1-2-3-4-5… etc Ring MU C) C.O.R.E/ TABATA: R.Twist
Sep 2017
A) Box Squat @ 45% + Hanging band KTB 5×5 B) Back Squat @ + 5kg de la semana anterior 1×8 C) 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @ 65% 1RM 6 Burpee Box Jumps @ 60/50 REST 90” 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @ 70% 1RM 6 Burpee Box jumps REST 90” 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @
Sep 2017
A)Skill: -Clean and Jerk- BARBELL CONDITIONING 20 DU 8 PCL+J @ 50% 20 DU 6 PCL+J @ 60% 20 DU 4 PCL+J @ 70% 20 DU 2 PCL+J @ 80% + 20DU Build 1 Heavy Rep TC 15min B) PARTNER WOD -3RFT- A1: Run 500mts A2: 16/12 Cal Row + Max Rondas DB MACHO MAN @ 22’5/15 *A1 sigue donde lo dejó A2 después de hacer las Cal Row Time
Sep 2017
A) Front Squat build a 1RM en 5-6 sets Rest: 2’-3’/set B) 10’ AMRAP 20 Front rack lunge @ 50/35 100m sprint run 1 Rope climb legless C) CORE: Tabata: V-Ups
Sep 2017
A) Weighted Ring Dips Build a 1RM en 5-6 sets Rest: 2-3’/set B) -3 RFT- 21 – 15 – 9 HSPU Run 150m 9 – 15 – 21 C2B PU
Sep 2017
A) Box Squat @ 65% 10×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) -16’ EMOM- M1: 100m Sprint run M2: 10 Burpees OBB M3: Max DL @ 60% 1RM M4: REST
Sep 2017
A) -SNATCH- 4 Sets 1 Snt Pull + 1 PSnt + 1 Snt Balance 5’ EMOM 1 Squat Snatch (Build 1RM) B) 21-15-9 Complex -FOR TIME- In: 100 Du’s 8 DL @ 50/35 7 P.Cleans 6 H.P Snt 150 mts Run 6 DL @ 60/40 5 P.Cleans 4 H.P Snt 150 Mts Run 4 DL @ 70/50 3 P.Cleans 2 H.P Snt *Time Cut 10 mins