Dic 2016
A. Back Squat 4 x 3 Rest 30 DU´s B. -12′ AMRAP- 3 x P.Snatch @ 50/35 6 x PClean & Jerk @ 50/35 9 x C2B-Pu 54 x DU’s
Dic 2016
-Condal Lift Off Program- Week 1 A. Por Técnica: – 3 Pos Snatch – 8 Rnds / 90″ (high hang+hang+floor snatch) Build a heavy (1+1+1) B. For Time: .9-12-15-21. Wall Balls @30/20 T2B Burpees *time cut 10′
Dic 2016
A. Sumo Dead Lift 4 x 3 Rest: Práctica Hanstand Walk B. For Time: .21-15-9. SDLHP @40/30 K2E D-Ball Cleans @ 40/30 T2B Burpees -Out: 50 Sit Ups – *Time Cut 20′
Dic 2016
A. Skill: Bar / Ring Muscle Up Escoger: a. 3 Sets: 8 ubk MU’s b. 4 Sets: 6 ubk MU’s c. 5 Sets: 5 ubk Mu’s d. 6 Sets: 4 ubk Mu’s e. Mu’s progresión B. For Time: 30 Wall Balls @ 30/20 Run 500 mts 5 Rope Climb Run 500 mts 30 Wall Balls @ 30/20
Dic 2016
A. 3Rm Clean & Jerk -Touch and Go – B. “Wise Man” -3′ AMRAP- Macho Man @ 60/40 rest 3′ -3′ AMRAP- Macho Man @ 70/45 rest 3′ -3′ AMRAP- Macho Man @ 80/50 *1 Macho Man Complex = 3Pcl + 3FSqt + 3 P.Jerk
Dic 2016
A. -4Rnds- (Not for Time) m1: Leg less Rope Climb ó work on Prog m2: Running Prep B. -METCON- .Aerobic capacicity. 0:00 – 1:20: Sprint 50 mts 1:30 – 2:50: Sprint 100 mts 3:00 – 5:00: Sprint 150 mts 5:30 – 8:30: Sprint Run 500 mts 8:30 – 10:00: Rest 10:00 – 11:20: Sprint 50 mts 11:30 – 12:50: Sprint 100 mts 13:00 – 15:00: Sprint 150 mts 15:30 –
Dic 2016
Para finalizar el trabajo de Fuerza , si todavia no habéis calculado máximos la semana pasada “CF -TOTAL” Encontar 1Rmax de: Back Squat Press / Push Press Dead Lift Si ya tenéis los deberes de fuerza hechos: A. 3Rnd, not For Time: m1: 10 Handstand Tap rest m2: 30″ – 40″ Hang L-sit rest m3 : 3-5 Slow and Pause Ring Dips B. “Jackie” For Time: 1000 mts Row
Dic 2016
A. “Dead by T2B” minuto 1: 4 T2B cada minuto +2 reps B. -MetCon- ” The Chief “ 5 Rnds de 3 mins: 3′ AMRAP 3 P.Cleans @ 60/40 6 Push Ups 9 A.Squats -Rest: 60″ / Rnd-
Dic 2016
-Week 12, Dia 2- Encontrar 1 rep max de Dead Lift Encontrar 1 rep max de Press banca -Luego- CF OPEN 16.3 7’AMRAP 10 P.Snatch @ 35/25 3 BMU
Dic 2016
-WeeK 12, Dia 1- Encontrar 1Rm Back Squat Encontrar 1Rm Push Press -Luego- For time: 21 – 15 – 9 HSPU OH. Squats @ 40/30 Lateral Burpees O.B *Time Cut 12 mins
Dic 2016
-Week 11, Día 5- A. Dead Lift @ 65% x 5, 75% x 5, 85 x 3, 95% x 1+ Rest: 3-5 Estrict T2B B. ’21-15-9 Team Complex’ -En 17 mins- 21 Alt Partner Wall Balls c/u *7DL + 7HPCL + 7 Thrusters @ 50/35 21 Syncro T2B 15 Alt Partner Wall Balls c/u *5DL + 5HPCL + 5 Thrusters @60/40 15 Syncro T2B 9 Alt Partner Wall Balls c/u
Dic 2016
-Week 11, Dia 4- A. Push Press @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Rest: Over bench KB Rows x 6-8 (AHAP) B. “Building Mental Toughness” -Inspired in Rob Orlando Wod- For 20 Mins: Max Static D-Ball Hold @ 40/30 *Every Drop: + 1 Burpee Box jump -Anotar Número total de Burpees BxJ-