Dic 2016
A.Skill: Mu´s Prog, + Rev Tec: DL – SDLHP – P.Cl – PSnt For Time: 5 R.Muscle Ups 10 DL @ 100/65 Sprint Run 100 mts 5 B.Muscle Ups 10 P.Cleans @ 70/45 Sprint Run 150 mts 5 B.Muscle Ups 10 P.Snatch @ 50/35 Run 500 mts 5 R.Muscle Ups 10 SDLHP @ 50/35 Run 800 mts
Dic 2016
-Week 11, Dia 2- A. Back Squat @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ // 90%1Rm B. -For Max Reps- Inverse tabata: -8 x 10″ work / 20″ Rest- Inverse Tabata: Front Squats @ 70/50 -Rest 60″- Inverse Tabata: Single Leg Med Ball Slam -Rest 60″- Inverse Tabata: Toes To bar -Rest 60″- Inverse Tabata: Burpees Over bar *Anotar el peor sets de cada
Nov 2016
-Week 11, Dia 1- A. Press Banca @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ // 90%1Rm Rest: 5-8 KB Rows Conrol @ lowering B. 10RFT 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 E.C2B-PullUps OH Plate Alt lunges @ 20/15 Alt Clap Push Ups over plate – 20 DU’s Unbroken / set-
Nov 2016
A. Push Press @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 3-5 Estrict C2B PU B. “3 ‘Fast Girls’ One Clock” -3′ AMRAP- 15 – 12 – 9 Thrusters @ 40/30 Pull-Ups -3′ Rest- -3′ AMRAP- 12 – 9 – 6 Dead Lift @ 100/70 HSPU -3′ Rest- 3′ AMRAP P.Snatch @ 50/35
Nov 2016
A. Dead Lift: 60% x 3, 70% x 3, 80% x 3 , 90 % x 3 + Rest: 20 mts Sled Push (A.H.A.P) B. For Time: 21 – 15 – 9 D-Ball Cleans Box Jumps @ 70/60 *100 mts KB Farmer Walk (A.H.A.P)
Nov 2016
A. Build a 5Rm Clean & Jerk – Touch & Go- B. -Rowling Wod- For time: En prejas Remar 3000 mts, alternar cada 200 mts. cada atleta intenta remar esta distacia exactamente, por cada metro de más o de menos: 2 x Burpees OB + 1 x C&J -Time cut 20 mins-
Nov 2016
A. Back Squat @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 2 x Max Broad Jump B. For Time: 100 Du’s 50 Wall Balls @ 20/14 40 Push Ups 30 Hang Squat Cleans @ 60/40 20 Burpees Over bar 10 OH-Squats @ 60/40
Nov 2016
A. -Floor Bench Press- 60% x 3, 70% x 3, 80% x 3, 905 x 3+ @ 90%1rm+5k ó 4 x 3 / 90″ Rest: 1 Seated leg less Rope Climb B. -20′ AMRAP- Run 150 mts 1 Rope Climb 30 Du´s 1 Mu (+1 x Rnd)
Nov 2016
-Week 9, Dia 6- A. Oly – Weigthlifting Sesión: Toma de Máximos de Snatch y Clean & Jerk -Cada Atleta tiene- *3 intentos para encontrar 1Rm de Snatch *3 intentos para encontrar 1 Rm de Clean & Jerk con standars de Competición Oficial B. -TEAM USA Partner Rowing WOD – Rowling Fashion Wod Atleta 1 intenta remar exactamente 100 mts, por cada metro por encima / abajo de 100 mts
Nov 2016
-Week 9, Dia 5- Build a 3Rm de Snatch -WOD- Death By P.Snatch min1: 1 P.Snt min2: 2 P. Snt min3: 3 P.Snt @ 50/ 35 ó 70% 3Rm …. until death *Buy In: min1-min5: 30 Du´s ó 8 Burpees min5 -> adelante: Solo P.Snatches * if Dead continuar con Burpees
Nov 2016
-Week 9, Dia 4- A. -5 Sets: alternar a1/a2- a1: Dead lift @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + a2: Push Press @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + B. Skill: HSPU Prog. Time Priority Diane 3.0 60″ Max Perfect DL @ 100/70 60″ Max HSPU 45″ Max Perfect DL @ 100/70 45″ Max HSPU 30″ Max Perfect
Nov 2016
-Week 9, Dia 3- A. 10′ Death By Estrict T2B m1: 3 E.T2B m2: Ninjas +3, Adv +2, Princ +1 B. 30′ Emom: 5 sets =Work 40″/ Rest 20″= m1: Max Cal Row m2: Barbell Thrusters m3: Burpees m4: Plank m5: Max Assault Bike m6: – REST- *Sumar Reps + Cal totales