Ene 2017
A. Fuerza: 3 x 10 Back Squat @ 70% + 3 x 10 Push Press @ 60% B. Heavy-Met Con For Time: 21 ubk HP.Cleans @ 60/45 15 ubk F.Squat @ 80/55 9 ubk Dead Lift @ 120/85
Ene 2017
¨MeT-Con Mondays” -1. Warm Up- 4′ AMRAP Row 150 mts 10 BarBell Press -2. Met Con- 15′ AMRAP 15 Alt. Walk Lunges @ 40/30 5 Ring Dips + 5 Push Ups 50 Du’s -3. Intervalos 3Rnds 3’AMRAP In: 100 mts Sprint Run tiempo restante: 8 T2B + 10 Wall Balls @ 20/14 Rest 2’/rnd
Ene 2017
A. -12′ Emom- 4 Sets m1: 1 x Legless + 2 Rope Climbs m2: Handstand Walh 10 mts m3: Rest B. “Sucios 20 añeros” For Time: 20 Box Jumps @ 50 20 Pull ups 20 KBS @ 24/16 20 KB Walking Lunges @24/16 20 T2B 20 HSPU 20 Back extensions 20 Wall Balls @ 20/14 20 Burpees 200 Du´s
Ene 2017
10 RFT 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Press Banca @ Peso Corporal -5 Burpees- Estrict C2B Pull Ups -5 Burpees- Dead Lift @ 1.5 Peso Corporal -5 Burpees – -TC 35′-
Ene 2017
A. -Squat Snatch- Build hasta 80-90% del 1Rm estimado para el Lift Off B. En parejas -5RFT- Alternar work/Rest – Full Rnds R1: 21 cal Row + 15 T2B + 9 Burpees -Rest- R2: 15 cal Row + 12 T2B + 9 Burpees -Rest- R3: 9 cal Row + 6 T2B + 3 Burpees -Rest- R4: 15 cal row + 12 T2B + 9 Burpees -Rest- R5: 21 cal row
Ene 2017
A. -Front Squat- Build a 3Rm = 1Rm Sqt Clean B. -Open 15.3- 14′ AMRAP 7 RMU 50 Wall Balls @ 20/14 100 Du’s *Comp: 15.03.16
Ene 2017
A. -Clean & Jerk- En 5 sets build hasta el 80-90% 1Rm B. Barbell Cycling Wod -4Rondas- For Max Reps 30″: P.Clean + Sh2Oh @ 50% 1rm 30″: Rest 30″: C2B- PU 60″: Rest *Anotar # total de reps y peso barra
Ene 2017
Saturday Madness Wod a…. En parejas Build a 3Rm P.Clean b…….En Parejas -For Time- 10 Rnds 1— to –> 10 P.Cleans @ 80/55 x Rnd x Atleta + 1 x Team Cincro Rnd: Cindy / 5 Pu, 10 Push ups, 15 A.Sqts + 100 mts Run x cada rnd *Total cada Atleta: 52 x P. Cleans + 10 Cindy Rnds + 5.5 kms Run
Ene 2017
A. -Front Squat- A lo largo de 5 Sets build a 3Rm = 1Rm Squat Clean B. For Time: 30 T2B 30 MB Sit Ups 30 One arm R.KBS @ 24/16 60″ D.Ball Bear Hold @40/30 20 T2B 20 MB Sit Ups 20 One arm R.KBS 40″D.Ball Bear Hold 10 T2B 10 MB Sit Ups 10 One arm R.KBS 20″D.Ball Bear Hold
Ene 2017
A. -Bench Press- 4 x 5 (Across) Rest: 6 x BB Pendlay Row (AHAP) B. -Team Wod- En parejas alternar a1: Work/ a2: Rest -20′ AMRAP- a1: 3 x Ring Muscle Up + AMRAP: Ring Dips +20 Row Pulls x max calories a2: Full Rest *Anotar # Dips y Calorias Totales del team
Ene 2017
A. -Clean Waves- -3rnds- m1: 3 Pos Clean (H.Hang+Hang+Floor) m2: 2 Pos Clean (Hang+Floor) m3: 1 x Squat Clean -Rest 90″- B. For Time: 6 – 9 – 12 – 15 Tn’G Dead Lift HSPU 50 – 40 – 30 -20 -10 Du’s – Time Cut 10 mins –
Ene 2017
A. – Back Squat- 6 x 2 Rest: build 3rm Pull Up last. Across. B. -12′ AMRAP- 20 C2B PU *30 Unbroken Front Squat @ 60/45 *40 Unbroken Wall Balls @ 20/14 Run 800 mts *If Broken +3 Burpees OB acumulables.