Oct 2016
-Semana Descarga- A. Back Squat: 50%, 60%, 70% x 5 Rest: 10 Plate Jumping Lunges @ 15/10 B. En 10 Mins build a 2Rm – Snatch – Not T&G C. -En parejas alternar a1 / a2- Team Wod 20′ AMRAP a1: Sprint Run 150 mts + 2 Sqt Snatches (Heavy)* a2: Rest: 10 T2B *cada atleta tiene solo 2 intentos para el Snatch x rnd anotar número total de kilos
Oct 2016
-Semana Descarga- A. Push Press: 50%, 60%, 70% x 5 Rest: 3 x Pause Barbell Rows (A.H.A.P) B. “Figth Gone Bad” -3Rnds- 60″: Max Reps Wall Balls @ 20/14 60″: Max Reps SDLHP @ 40/25 60″: Max Reps Box Jumps 60″: Max Reps Push Press 60″: Max Row cal – 60″: REST –
Oct 2016
A. Push Press -Wup: 55%, 65% x 5, 75% x5, 85% x 3, 95% x 1 + Rest: 50 Mts KB Farmer walk B. – 3Rnds – En 180″: Run 500 mts, tiempo restante: Max Burpees Box Over @ 70/60 Rest 90″: En los cuales, 30″ D-Ball Hold En 180″: Row 500 mts, tiempo restante: Max Burpees Over Rower Rest 90″: En los cuales, 30″ D-Ball Hold *Anotar número Total
Oct 2016
A. -Pull Up Lastradas- Basado en el 3rm de la semana pasada 3 -3 – 3-3-3 +10″: Max Push Ups /set B. En 3 Sets build a 5-10 Heavy OH Squat reps C. -Sprint Chipper- For Time: 60 DU´s 30 Wall Balls @ 20/14 20 C2B. PU -10 Heavy OH Squats – Bw o 3/4 Bw – 20 T2B 30 wall Balls 60 Du´s Opcional: Row 2 x 800
Oct 2016
A. Dead Lift: WUp: 55%, 65% x5 75%x5, 85%x3, 95% x1+ Rest: 1-3 E.HSPU o 10″ Hstnd Hold B. Wod: Time Priority “DIANE” 60″ Max Reps DL @ 50% (90%1rm) 60″ Max reps HSPU 45″Max Reps DL 45″ Max Reps HSPU 30″ Max reps DL 30″ Max reps HSPU Opcional: 3 x 800 mts Run
Oct 2016
A. Press Banca Wup: 55%, 65%, x5 75% x5, 85% x3, 95% x 1+ Rest: 5-8 E.C2B PU B. Skill: H.P Cleans 3rm + Bar Mu C. For Time: MB RUN 100 mts @ 20/14 6 – 5 – 4 – 3 HP Cleans @ 80/55 15 MB Sit Ups – Across – 3 – 4 – 5 – 6 Bar MU *Time Cut 15 mins
Oct 2016
A. Back Squat Wup: 55% -65% x5 reps 75% x 5, 85% x3, 95% x1+ Rest: 3 -1 max altura, seated box jump B. Team Wod: En parejas For Time: 40 – 30 – 20 Thrusters @ 40/30 Row cal 1 legless Rope Climb * *cada rnd +1 x integrante
Sep 2016
A. Bench Press: Wup: 60% x3, 70% x3, 80% x3, 85%x3, 90%x3 + Rest: 10″ C2B Hold + 10″ Hstd Hold B. “Team Nate” 20′ AMRAP: En parejas alternar full rnds de: A1: 2 R.Muscle Ups 4 HSPU 8 KBS @32/24 A2: D-Ball Hold on shoulder mientras A1 trabaja.
Sep 2016
A. -Pull Up Lastrada- En 5 sets build 3Rm Rest: 8-10 Dragon Flags – 5″neg B. Skill: Kipping/Butterfly Pull Up – Kipping Ring Dips C. 2 Sets of: “max Reps in every set” En 60″: 50 mts Sprint Run + Max Reps Pull Ups -60″ Rest- En 90″: 100 mts Sprint Run + Max Reps Ring Dips -60″ Rest- En 180″ 500 mts Run + max Reps T2B -60″ Rest-
Sep 2016
A. Dead Lift: WUp: 60% x 3, 70% x3 80% x3, 85% x3, 90% x3+ Rest: 10″ HandStand Hold B. Skill: Clean and Jerk C. 4RFT: 5 P.Cleans @ 50/35 5 Front squats 5 Shoulder 2 OH *Cada Rnd +10/5 kg ==Time Cut 10mins==
Sep 2016
A. Push Press: 80% x3, 85% x 3, 90% x 3+ Rest: 3 – 5 Mu estrictos B. 15′ EMOM: – 5 Sets – 40″ work / 20″ rest m1: Row x Cal m2: Wall Balls @ 20/14 m3: Burpees *Anotar reps tot de m1. m2. m3
Sep 2016
A. -Back Squat- 80% x3, 85% x 3, 90% x 3+ Rest: 30″ Hero Pose + 30″ Arch B. 12′ AMRAP: 4 – 8 – 12 – 16 – 20 … Front Rack Alt Lunges @ 50/35 AKBS @24/20 Box Jumps @ 60/50 – despues/set – 10″ lateral Plank Izq 10″ lateral Plank Der