Jul 2018
Weightlifting (Overhead Squat) 12’ EMOM M1: Max. S.C2B* M2: Build a 3RM OH Sqt ADV: Max S.RMU OH Sqt. From ground *No S.PU sub: Max time Hold PU (arriba) Metcon (Reps) Anotar reps S.C2B Rx+: Reps S.RMU Metcon (Rondas y Reps) 10’ AMRAP 2-4-6-8-10-12…etc OH Squats @ 40/30 Box Jump @ 60/50 50m Sprint Run after each round ADV: 50/35
Jul 2018
Weightlifting (Weighted Dip) BUILD A 3 RM 5 Sets 3’/Set @ Rest: 10 DB Row Metcon (Rondas y Reps) 10’ AMRAP 15 AKTBS @ 24/16 10 Wall Balls @ 20/14 5 Box Jump @60/50 2 Rope Climb ADV: KTB @32/24 WB @30/20 1 Legless RC + 1 RC
Jul 2018
Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 1600m MB Run @20/14 (2 Vueltas grandes entrando hasta al final del pasaje) 2000m Row* *Cambiar cada 200m
Jul 2018
Weightlifting (Hang Squat Snatch) Every 90s, (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Build over the course of the three sets. Followed by…. Every 90 seconds (3 sets): (Snatch Push Press + Overhead Squat with Pause) x 4 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course
Jul 2018
SKill : Estrict Ring Muscle up 5 x 1 Metcon (Rondas y Reps) 6’ AMRAP 3 Strict C2B 6 Push Ups 24 DU ADV: 6’ AMRAP 2 Strict RMU 4 High Ring Dips 24 DU Metcon (Reps) 4 x 2’ AMRAP 50m Sprint Run 10/7 Cal Row Max C2B 2’ Rest entre AMRAP ADV: Max RMU
Jul 2018
Weightlifting (Deadlift) BUILD A 1RM 6 Sets 3’/Set Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping HSPU S1: 87-90% x 1-2 reps S2: 92-95% x 1 rep S3: 95% – 100% x 1rep S4: 100% – +100% x 1 rep S5: +100% x 1 rep S6: +100% x 1 rep Diane 21-15-9 Reps For Time Deadlift (225/155 lbs) Handstand Push-Ups Metcon TIME CUT 7′
Jun 2018
Weightlifting (Bench Press) BUILD A 1 RM 5 Sets 3’/Set @ Rest: 10 Ring Rows Feet eleved Metcon (Tiempo) 3 RFT 500m Run 20 Alt. DB Snt. @ 22’5/15 15 T2B TC 15′
Jun 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 3 ROUNDS 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees 100/80 Cal Row 2 ROUNDS 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees 100/80 Cal Row 1 ROUND 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees *Dividir todo any how (A1: Work / A2: Rest) TC 30′
Jun 2018
Weightlifting (Clean) 3 POS. SQUAT CLEAN 5 SETS 90″/Set 1 High Hang Sqt. CL + 1 Hang Sqt. CL + 1 Sqt. CL S1: 55-60% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Rondas y Reps) 12′ AMRAP 6 HPCL @ 70/50 3 BMU 100m Sprint Run ADV: 80/55 – RMU
Jun 2018
Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Reps) FOR MAX REPS AT EACH STATION TABATA HSPU 150m KTB Farmer Walk TABATA RING DIPS 150m KTB Farmer Walk TABATA PUSH UPS *Los Farmer Walk se realizan entre cada Tabata en forma de “descanso” (Se realiza
Jun 2018
Jun 2018
Weightlifting (Back Squat) BUILD A 1RM 6 Sets 3’/Set Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping Pull Ups S1: 87-90% x 1-2 reps S2: 92-95% x 1 rep S3: 95% – 100% x 1rep S4: 100% – +100% x 1 rep S5: +100% x 1 rep S6: +100% x 1 rep Fran 21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups Metcon (Tiempo) ADVANCE