Ene 2017
A. 10′ Emom: 1 snatch pull + 1 Sqt Snatch +1 OH Squat @ 70% B. -Barbell Cycling- 4 Rnds For max Reps 30″: P. Snatch @ 65-70%1rm 30″: Rest 30″ Burpees to 3 cm target – 60″ Rest/rnd-
Ene 2017
A. Fuerza: 3 x 10 Back Squat @ 70% + 3 x 10 Push Press @ 60% B. Heavy-Met Con For Time: 21 ubk HP.Cleans @ 60/45 15 ubk F.Squat @ 80/55 9 ubk Dead Lift @ 120/85
Ene 2017
¨MeT-Con Mondays” -1. Warm Up- 4′ AMRAP Row 150 mts 10 BarBell Press -2. Met Con- 15′ AMRAP 15 Alt. Walk Lunges @ 40/30 5 Ring Dips + 5 Push Ups 50 Du’s -3. Intervalos 3Rnds 3’AMRAP In: 100 mts Sprint Run tiempo restante: 8 T2B + 10 Wall Balls @ 20/14 Rest 2’/rnd
Ene 2017
A. -12′ Emom- 4 Sets m1: 1 x Legless + 2 Rope Climbs m2: Handstand Walh 10 mts m3: Rest B. “Sucios 20 añeros” For Time: 20 Box Jumps @ 50 20 Pull ups 20 KBS @ 24/16 20 KB Walking Lunges @24/16 20 T2B 20 HSPU 20 Back extensions 20 Wall Balls @ 20/14 20 Burpees 200 Du´s
Ene 2017
10 RFT 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Press Banca @ Peso Corporal -5 Burpees- Estrict C2B Pull Ups -5 Burpees- Dead Lift @ 1.5 Peso Corporal -5 Burpees – -TC 35′-
Ene 2017
A. -Squat Snatch- Build hasta 80-90% del 1Rm estimado para el Lift Off B. En parejas -5RFT- Alternar work/Rest – Full Rnds R1: 21 cal Row + 15 T2B + 9 Burpees -Rest- R2: 15 cal Row + 12 T2B + 9 Burpees -Rest- R3: 9 cal Row + 6 T2B + 3 Burpees -Rest- R4: 15 cal row + 12 T2B + 9 Burpees -Rest- R5: 21 cal row
Ene 2017
A. -Front Squat- Build a 3Rm = 1Rm Sqt Clean B. -Open 15.3- 14′ AMRAP 7 RMU 50 Wall Balls @ 20/14 100 Du’s *Comp: 15.03.16
Ene 2017
A. -Bench Press- 4 x 5 (Across) Rest: 6 x BB Pendlay Row (AHAP) B. -Team Wod- En parejas alternar a1: Work/ a2: Rest -20′ AMRAP- a1: 3 x Ring Muscle Up + AMRAP: Ring Dips +20 Row Pulls x max calories a2: Full Rest *Anotar # Dips y Calorias Totales del team
Ene 2017
A. -Clean Waves- -3rnds- m1: 3 Pos Clean (H.Hang+Hang+Floor) m2: 2 Pos Clean (Hang+Floor) m3: 1 x Squat Clean -Rest 90″- B. For Time: 6 – 9 – 12 – 15 Tn’G Dead Lift HSPU 50 – 40 – 30 -20 -10 Du’s – Time Cut 10 mins –
Ene 2017
A. -Front Squat- 6 x 1 B. -Aerobic Capacity- 3Rnds R1.Run R2.Row R3.KBS 0 – 1: Run 100 – Row 150 – 10 KBs+20 Du’s 1 – 2’30: Run 200 – Row 250 – 15 KBS+30 Du’s 2’30 – 5’00: Run 300 – Row 350 – 25 KBS+50 Du’s 5 – 8: Run 500 – Row 500 – 30 KBS+60Du’s
Ene 2017
A. Skill: HSPU Prog Adv: 3 x 30″: max reps /R60″ B. 10′ EMOM 1 x Squat Clean C. 4′ AMRAP rest 60″ 3′ AMRAP rest 60″ 2′ AMRAP rest 60″ 1′ AMRAP (Burpees) De @ 6 x D-Ball Alt lunges @ 40/30 7 x Burpees Box Jump 8 x Hspu
Ene 2017
A. – Back Squat – 6 x 1 B. For Time: 40 Pull Ups 40 Du´s 30 Wall balls @ 20/14 30 Du´s 20 HR Push Ups 20 Du´s 10 Ring Muscle Ups 20 Du´s 20 HR Push Ups 30 Du´s 30 Wall Ball @ 20/14 40 Du´s 40 AbMat Sit Ups
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