Jun 2017
A. 5 x 5 Shoulder Press @90%1Rm 55%, 65%, 75%, 80%, 85% x 5 + B. 7′ AMRAP 2 – 4 – 6 – 8 – 10 – 12 .. etc Sh2OH @ 50/35 Ring Dips Burpees OB -Rest 60″- 30 C2B
Jun 2017
A. -3 Pos Squat Clean- Build a Heavy Complex : High hang + hang + Floor B. For Time: 15 Dead Lift 50 Du’s 12 Power Cleans 50 Du’s 9 Front Squat 12 Dead Lift 40 Du’s 9 Power Cleans 40 Du’s 6 Front Squat 9 Dead Lift 30 Du’s 6 Power Cleans 30 Du’s 3 Front Squat
Jun 2017
– Wendler Semana 9 – A. 5 x 5 Back Squat 90%1rm + 5kg 55% x 5, 65% x 5, 75% x 5, 80% x 5, 85% x 5+ B. -Helen- 3RFT Run 500 mts 21 KBS @24/20 12 Pull Ups
Jun 2017
A. Dead Lift 3 x 5 – descarga 50% – 60% – 70% B. -4′ AMRAP- 12/8 Cal Row 6 Wall Balls 8 T2B -Rest 4- -3’AMRAP- 14/10 Cal Row 10 Wall balls 8 T2B -Rest3′- -2′ AMRAP- 16/12 Cal Row 10 Wall Balls 12 T2B
Jun 2017
A. Squat Snatch – 3 pos – 3 x 3 @ 50% – 60% – 70% -then- 10′ Emom: m1: 1 xH.Hang Snatch+ 1 Hang Snt + 1 Sqt Snt m2: 1 Pu + 1 C2B Pu + 1 BMU B. For Time: 10 – 8 – 6 – 4 – 2 P. snatch @ 50/35 Lat. Burpees Over Bar 1-2-3-4-5 Bar Mu – Time Cut 10 mins –
Jun 2017
Aerobic Capacity Wod A. Establecer un tiempo y ritmo para: 21 KBS + Run 500 mts (easy pace) B. A lo largo de los 4 sets: Establecer un ritmo constante -4 Sets- 1set cada 5 mins: 21 KBS + 500 mts Run *Por cada segundo fuera del tiempo establecido ejecutar : 1 burpee al final del wod -Atletas no pueden usar reloj-
Jun 2017
A. Shoulder Press @90% 1rm 55% x 5 – 65% x 5 – 75% x 5 B. -4RFT- *Max HSPU 10 OH Squat @ 40/30 Sprint Run 150 mts *Anotar número taltal HSPU y el tiempo.
Jun 2017
-Semana Descarga- A. 3 x 5 Back Squat @90% 1Rm 55% x 5 – 65% – 5 – 70% x 5 B. -8′ AMRAP- 15 banded Dead Lift @ 60/45 12 Box Jumps
Jun 2017
A. Dead Lift @ 90% 1Rm 50% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 + Rest: 30 Du’s B. For Time: In: 100 Du’s 10 – 20 – 30 – 20 – 10 Db Snatch A1: 50 mts Heavy Farmer carry D-ball Clean A2: 50 mts Heavy Farmer carry
Jun 2017
A. Squat Cleans 5 x 3 hasta 80% – 90% 1Rm -then- 4 Rnds/ cada 90″ 40 Du’s + 1 squat clean – heavy *cada set + 10Du B. 4 Rnds -90″ Amrap- 10 HPCleans@ 60/40 8 T2B 6 Box Jumps -Rest 90″-
Jun 2017
A. Press Hombro @ 90% 1Rm + 2kg 50% x 5, 65% x 3, 75% x 5, 85% x 3, 95% x 1 + B. -20′ EMOM- m1: 14/10 AB Calories m2: 12/8 Ring push Ups m3: Max Pull Ups m4: Max Dumbell Thrusters m5: Rest
Jun 2017
-Post Open Week 7- A. Back Squat @ 90%1rm 50% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 + B. -4RFT- 10 Alt. Walking Lunges @ 50/35 12 Burpees Over bar 15 AKBS @ 24/20 100 mts Run