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
Dic 2016
-Week 11, Dia 4- A. Push Press @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Rest: Over bench KB Rows x 6-8 (AHAP) B. “Building Mental Toughness” -Inspired in Rob Orlando Wod- For 20 Mins: Max Static D-Ball Hold @ 40/30 *Every Drop: + 1 Burpee Box jump -Anotar Número total de Burpees BxJ-
Dic 2016
A.Skill: Mu´s Prog, + Rev Tec: DL – SDLHP – P.Cl – PSnt For Time: 5 R.Muscle Ups 10 DL @ 100/65 Sprint Run 100 mts 5 B.Muscle Ups 10 P.Cleans @ 70/45 Sprint Run 150 mts 5 B.Muscle Ups 10 P.Snatch @ 50/35 Run 500 mts 5 R.Muscle Ups 10 SDLHP @ 50/35 Run 800 mts
Nov 2016
-Week 11, Dia 1- A. Press Banca @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ // 90%1Rm Rest: 5-8 KB Rows Conrol @ lowering B. 10RFT 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 E.C2B-PullUps OH Plate Alt lunges @ 20/15 Alt Clap Push Ups over plate – 20 DU’s Unbroken / set-
Nov 2016
A. Push Press @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 3-5 Estrict C2B PU B. “3 ‘Fast Girls’ One Clock” -3′ AMRAP- 15 – 12 – 9 Thrusters @ 40/30 Pull-Ups -3′ Rest- -3′ AMRAP- 12 – 9 – 6 Dead Lift @ 100/70 HSPU -3′ Rest- 3′ AMRAP P.Snatch @ 50/35
Nov 2016
A. Back Squat @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 2 x Max Broad Jump B. For Time: 100 Du’s 50 Wall Balls @ 20/14 40 Push Ups 30 Hang Squat Cleans @ 60/40 20 Burpees Over bar 10 OH-Squats @ 60/40
Nov 2016
A. -Floor Bench Press- 60% x 3, 70% x 3, 80% x 3, 905 x 3+ @ 90%1rm+5k ó 4 x 3 / 90″ Rest: 1 Seated leg less Rope Climb B. -20′ AMRAP- Run 150 mts 1 Rope Climb 30 Du´s 1 Mu (+1 x Rnd)
Nov 2016
-Week 9, Dia 4- A. -5 Sets: alternar a1/a2- a1: Dead lift @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + a2: Push Press @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + B. Skill: HSPU Prog. Time Priority Diane 3.0 60″ Max Perfect DL @ 100/70 60″ Max HSPU 45″ Max Perfect DL @ 100/70 45″ Max HSPU 30″ Max Perfect
Nov 2016
-Week 9, Dia 3- A. 10′ Death By Estrict T2B m1: 3 E.T2B m2: Ninjas +3, Adv +2, Princ +1 B. 30′ Emom: 5 sets =Work 40″/ Rest 20″= m1: Max Cal Row m2: Barbell Thrusters m3: Burpees m4: Plank m5: Max Assault Bike m6: – REST- *Sumar Reps + Cal totales
¿En qué te podemos ayudar?