Ene 2017
A. Burguener warm Up then: 10′ Emmom – 1 x Snatch Clásico – Ultimos 6 Heavy @ 80% B. 13’Amrap *(3 HPSnt + 3 OH Squat + 3 Thrusters) 6 T2B MB Run 100 mts *+1 rep / rnd
Ene 2017
-8Rnds / 90″- 2 Pos Clean (1 x Hang+1 x Floor) Built a heavy 1+1 7′ AMRAP Unbroken Asc ladder. R.MU 2 – 4 – 6 – 8 – 10 – 12.. etc HPCL+PP 3 – 6 – 9 -12 – 15 – 18 ..etc -Rest 60″- 2′ AMRAP 1 Sqt Clean 2 burpees OB.
Dic 2016
A. -Back Squat- 5 x 2 B. For Time: In: 30 Tu’s -3Rnds- 21 Wall balls @ 30/24 15 Box Jumps @ 60/50 9 Alt Pistols Out: 30 T2b
Dic 2016
A. Skill: Escoger MU’s o T2B a. 3 Sets: 9 ubk MU’s b. 4 Sets: 7 ubk MU’s c. 5 Sets: 6 ubk Mu’s d. 6 Sets: 5 ubk Mu’s e. T2B progresión B. -2Rondas- m1: 1′ D-Ball Cleans @ 40/30 m2: 1′ Rest m3: 1′ Toes to Bar m4: 1′ Rest m5: 1′ Max Cal Assault Bike m6: 1’Rest m7: Burpees Box Jumps @ 50 m8: 1’Rest m9:
Dic 2016
A. Back Squat 4 x 3 Rest 30 DU´s B. -12′ AMRAP- 3 x P.Snatch @ 50/35 6 x PClean & Jerk @ 50/35 9 x C2B-Pu 54 x DU’s
Dic 2016
A. Sumo Dead Lift 4 x 3 Rest: Práctica Hanstand Walk B. For Time: .21-15-9. SDLHP @40/30 K2E D-Ball Cleans @ 40/30 T2B Burpees -Out: 50 Sit Ups – *Time Cut 20′
Dic 2016
A. Skill: Bar / Ring Muscle Up Escoger: a. 3 Sets: 8 ubk MU’s b. 4 Sets: 6 ubk MU’s c. 5 Sets: 5 ubk Mu’s d. 6 Sets: 4 ubk Mu’s e. Mu’s progresión B. For Time: 30 Wall Balls @ 30/20 Run 500 mts 5 Rope Climb Run 500 mts 30 Wall Balls @ 30/20
Dic 2016
A. 3Rm Clean & Jerk -Touch and Go – B. “Wise Man” -3′ AMRAP- Macho Man @ 60/40 rest 3′ -3′ AMRAP- Macho Man @ 70/45 rest 3′ -3′ AMRAP- Macho Man @ 80/50 *1 Macho Man Complex = 3Pcl + 3FSqt + 3 P.Jerk
Dic 2016
Para finalizar el trabajo de Fuerza , si todavia no habéis calculado máximos la semana pasada “CF -TOTAL” Encontar 1Rmax de: Back Squat Press / Push Press Dead Lift Si ya tenéis los deberes de fuerza hechos: A. 3Rnd, not For Time: m1: 10 Handstand Tap rest m2: 30″ – 40″ Hang L-sit rest m3 : 3-5 Slow and Pause Ring Dips B. “Jackie” For Time: 1000 mts Row
Dic 2016
A. “Dead by T2B” minuto 1: 4 T2B cada minuto +2 reps B. -MetCon- ” The Chief “ 5 Rnds de 3 mins: 3′ AMRAP 3 P.Cleans @ 60/40 6 Push Ups 9 A.Squats -Rest: 60″ / Rnd-
Dic 2016
-WeeK 12, Dia 1- Encontrar 1Rm Back Squat Encontrar 1Rm Push Press -Luego- For time: 21 – 15 – 9 HSPU OH. Squats @ 40/30 Lateral Burpees O.B *Time Cut 12 mins
Dic 2016
-Week 11, Día 5- A. Dead Lift @ 65% x 5, 75% x 5, 85 x 3, 95% x 1+ Rest: 3-5 Estrict T2B B. ’21-15-9 Team Complex’ -En 17 mins- 21 Alt Partner Wall Balls c/u *7DL + 7HPCL + 7 Thrusters @ 50/35 21 Syncro T2B 15 Alt Partner Wall Balls c/u *5DL + 5HPCL + 5 Thrusters @60/40 15 Syncro T2B 9 Alt Partner Wall Balls c/u
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