Oct 2017
A) Snatch DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) FOR TIME 15 Front squats @ 70/50 20 box jumps @ 60/50 30 RKTBS @ 32/24 Run 500m 30 RKTBS 20 box jumps 15 Front squats
Sep 2017
A) Build a 1RM Dumbell Bench Press 5-6 sets (rest: 2-3 min/set) B) -8’ AMRAP- 10-15-20-25-30…etc Wall Balls @20/14 1-2-3-4-5… etc Ring MU C) C.O.R.E/ TABATA: R.Twist
Sep 2017
A) Box Squat @ 45% + Hanging band KTB 5×5 B) Back Squat @ + 5kg de la semana anterior 1×8 C) 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @ 65% 1RM 6 Burpee Box Jumps @ 60/50 REST 90” 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @ 70% 1RM 6 Burpee Box jumps REST 90” 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @
Sep 2017
A)Skill: -Clean and Jerk- BARBELL CONDITIONING 20 DU 8 PCL+J @ 50% 20 DU 6 PCL+J @ 60% 20 DU 4 PCL+J @ 70% 20 DU 2 PCL+J @ 80% + 20DU Build 1 Heavy Rep TC 15min B) PARTNER WOD -3RFT- A1: Run 500mts A2: 16/12 Cal Row + Max Rondas DB MACHO MAN @ 22’5/15 *A1 sigue donde lo dejó A2 después de hacer las Cal Row Time
Sep 2017
A) Front Squat build a 1RM en 5-6 sets Rest: 2’-3’/set B) 10’ AMRAP 20 Front rack lunge @ 50/35 100m sprint run 1 Rope climb legless C) CORE: Tabata: V-Ups
Sep 2017
A) Weighted Ring Dips Build a 1RM en 5-6 sets Rest: 2-3’/set B) -3 RFT- 21 – 15 – 9 HSPU Run 150m 9 – 15 – 21 C2B PU
Sep 2017
A) Box Squat @ 65% 10×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) -16’ EMOM- M1: 100m Sprint run M2: 10 Burpees OBB M3: Max DL @ 60% 1RM M4: REST
Sep 2017
A) -SNATCH- 4 Sets 1 Snt Pull + 1 PSnt + 1 Snt Balance 5’ EMOM 1 Squat Snatch (Build 1RM) B) 21-15-9 Complex -FOR TIME- In: 100 Du’s 8 DL @ 50/35 7 P.Cleans 6 H.P Snt 150 mts Run 6 DL @ 60/40 5 P.Cleans 4 H.P Snt 150 Mts Run 4 DL @ 70/50 3 P.Cleans 2 H.P Snt *Time Cut 10 mins
Sep 2017
A) Bench Press @ 50% 8×3 (4 sets middle grip, 4 sets wide grip) rest: 30-45”/set B) TEAM WOD 10 RFT (5 rnds c/u) 20/16 Cal Row 10 DB Thrusters @ 22.5/15 *Alternar rondas completas
Sep 2017
A) Sumo DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) 12’AMRAP 9 AKTBS @ 32/24 9 Goblet Squat @ 32/24 9 T2B 9 Box Jumps
Sep 2017
A) Build a 1RM FLOOR PRESS en 5-6 sets (rest: 2-3 min/set) B) 7 X 2’ AMRAP 150/100m Row Max Ring Dips Rest 2’/AMRAP *Retomando Reps
Sep 2017
A) Box Squat @ 55% 12×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) 4’AMRAP BUY IN: 100DU 15 DBall CL @ 40/30 15 Box Jumps @ 60/50 REST 90” 4’AMRAP BUY IN: 75DU 12 DBall CL 12 Box jumps REST 90” 4’AMRAP BUY IN: 50DU 9 DBall CL 9 Box jumps
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