Ene 2017
A. -Snatch Waves- 3 rnds m1: 3 Pos snatches m2: 2 Pos snatches m3: 1 Sqt snatch -Rest 90″- B. -Barbell Cycling Wod- 4 Rnds: 30″ Max reps P.snt @ 50%1rm 30″ Rest 30″ Max Reps Burpees OB -60″ Rest – *Anotar # total Reps Snatch/ Burpees y kg.
Ene 2017
A. -Front Squat- 6 x 1 B. -Aerobic Capacity- 3Rnds R1.Run R2.Row R3.KBS 0 – 1: Run 100 – Row 150 – 10 KBs+20 Du’s 1 – 2’30: Run 200 – Row 250 – 15 KBS+30 Du’s 2’30 – 5’00: Run 300 – Row 350 – 25 KBS+50 Du’s 5 – 8: Run 500 – Row 500 – 30 KBS+60Du’s
Ene 2017
A. Skill: HSPU Prog Adv: 3 x 30″: max reps /R60″ B. 10′ EMOM 1 x Squat Clean C. 4′ AMRAP rest 60″ 3′ AMRAP rest 60″ 2′ AMRAP rest 60″ 1′ AMRAP (Burpees) De @ 6 x D-Ball Alt lunges @ 40/30 7 x Burpees Box Jump 8 x Hspu
Ene 2017
A. – Back Squat – 6 x 1 B. For Time: 40 Pull Ups 40 Du´s 30 Wall balls @ 20/14 30 Du´s 20 HR Push Ups 20 Du´s 10 Ring Muscle Ups 20 Du´s 20 HR Push Ups 30 Du´s 30 Wall Ball @ 20/14 40 Du´s 40 AbMat Sit Ups
Ene 2017
A. Burguener warm Up then: 10′ Emmom – 1 x Snatch Clásico – Ultimos 6 Heavy @ 80% B. 13’Amrap *(3 HPSnt + 3 OH Squat + 3 Thrusters) 6 T2B MB Run 100 mts *+1 rep / rnd
Ene 2017
-8Rnds / 90″- 2 Pos Clean (1 x Hang+1 x Floor) Built a heavy 1+1 7′ AMRAP Unbroken Asc ladder. R.MU 2 – 4 – 6 – 8 – 10 – 12.. etc HPCL+PP 3 – 6 – 9 -12 – 15 – 18 ..etc -Rest 60″- 2′ AMRAP 1 Sqt Clean 2 burpees OB.
Dic 2016
A. -Back Squat- 5 x 2 B. For Time: In: 30 Tu’s -3Rnds- 21 Wall balls @ 30/24 15 Box Jumps @ 60/50 9 Alt Pistols Out: 30 T2b
Dic 2016
A. 2 Pos Snatch – 8Rnds /90″- (1 Hang + 1 Floor Snatch) Built a heavy 1+1 B. -12′ EMOM- Alternar m1/m2: mi: 5 P.Snatch (TnG) m2: 30″ Max Buprpees * Anotar Num. Burpees totales y peso de la barra
Dic 2016
A. Front Squat 5 x 2 B. “12 Days of Christmas” For Time: 1.Run 100 mts 2.Mu’s o C2B PU 3.Burpee Box Jump 4.Disco Front Rak Lunges @ 15/10 5.HSPU 6. Cal AB/Row 7.T2B 8. Cal AB/Row 9.D-Ball Cleans 10.Wall Balls @ 20/14 11 Disco GTO @15/10 120 DU’s Ejecutar : 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…. etc -Time Cut 35 mins-
Dic 2016
A. Skill: Escoger MU’s o T2B a. 3 Sets: 9 ubk MU’s b. 4 Sets: 7 ubk MU’s c. 5 Sets: 6 ubk Mu’s d. 6 Sets: 5 ubk Mu’s e. T2B progresión B. -2Rondas- m1: 1′ D-Ball Cleans @ 40/30 m2: 1′ Rest m3: 1′ Toes to Bar m4: 1′ Rest m5: 1′ Max Cal Assault Bike m6: 1’Rest m7: Burpees Box Jumps @ 50 m8: 1’Rest m9:
Dic 2016
A. -Front Squat 4 x 3- Rest: 20″ Hand Stand Hold B. Skill: HSPU, Pistols, Muscle Up -10′ AMRAP- Ascending ladder +1 rep cada rnd 1 HSPU Estricto* 1 Pistol x pierna 1 Rope Climb 1 Muscle Up Estricto* *Al fallo continuar con Kipping
Dic 2016
A. -3 Pos Clean – 8Rnds / 90″ (High Hang + Hang + Floor) Build a heavy (1+1+1) No misses / Drop B. -3RFT- Run 500 mts 21 KBS @ 32/20 15 Push Ups 9 High Box Jumps