Nov 2016
-Week 9, Dia 2- A. Floor Press Banca: 50% x 5, 65% x 5, 75% x 5, 85% x 5+ Rest: 8-10 Barbell Rows B. Skill: Muscle Up C. 4 Rondas: -cada 4 mins – Run 500 mts + 1 Complex Complex= (5 T2B + 4 C2B Pu + 3 BMu) ó (5N2C + 4 C2B -PU+ 3BMU)
Nov 2016
-Week 8. Descarga- A. -3 Sets @ 70″- s1: 50% – s2: 60% – s3: 70% // 90%1Rm m1: Back Squat x 5 m2: 40″ max Du’s m3: Push Press x 5 B. Skill: Thrusters // Pull-Ups C. 4′ AMRAP 100 Du´s buy in … 12 Thrusters @ 30/25 12 Pull Ups -3′ Rest- 3′ AMRAP 60 Du´s buy in … 9 Thrusters @ 40/30 6 C2B- PU -2′ Rest-
Nov 2016
-WeeK 8 Descarga – A. En 12 mins build a rep pesada: 3 mins .. High Hang Sqt Snatch 4 mins .. Hang Sqt Snatch 5 mins .. Sqt Snatch B. 15′ EMOM: -5 sets- m1: 30″ Max effort Cal row m2: 3 x Sqt Snatches o Intentos + 5 Burpees Box Jumps m3: Max Reps T2B Unbroken * Anotar peor set de Cal Row *Kilos Totales movidos en Santch *Número
Nov 2016
Trio-Team WOD -25′ AMRAP- a1: 10 Alt Pistols + 10 Hang Power Cleans @ 60/45 + Max Reps Ubk: Mu ó Pu ó RR* a2: Bar Hang a3: Salm Ball Run 100 mts @ 40/30 * Al fallo alternar a1,a2, a3 hasta agotar los 25 mins -Rest 4 mins- luego en 12 mins: trio debe encontrar 1rm de squat clean
Oct 2016
-WeeK 7, Dia 1- A. Back Squat: Wup: 50% x 5, 60% x 5 75% x 5, 85% x 3, 95% x 1+ B. Skill: OH Squat – KBS C. For Time: In: Run 800 mts 21 – 15 – 9 OH-Squat @ 50/35 RKBS @ 32/24 Out: Run 800 mts
Oct 2016
-Week 6, Dia 5- A. Dead Lift: 50% x 3, 60% x 3 70% x 3, 80% x 3, 90% x 3+ Rest: 3 – 6 – 9 – 12 – HSPU B. Time Priority DIANE 2.0 For Reps: 60″ Max Perfect Dead Lift @ 60-70% (90%1Rm) 60″ Max reps HSPU 45″ Max reps P.DL 45″ Max reps HSPU 30″ Max reps P.DL 30″ Max reps HSPU -Comp 5.10.15-
Oct 2016
Week 6, Dia 4 A. Bench Press Wup: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 8-10 KB Row 8-10 RDL B. -Bear Complex- 1 rep: 1 PCL + 1 Fsqt + 1 Push Press + 1 Back Squat + 1 Push Press C. 3 x 3’AMRAP: 3 BC @ 60/45 6 Box Jump Over @ 70/60 9 T2B Rest 60″/Amrap
Oct 2016
– Week 6, Dia 3 – A. Mobilidad + C.O.R.E B. -30′ EMOM- 40″ Work/20″ Rest m1: Max Cal Assault Bike m2: Rest – Plank m3: Max Cal Row m4: Rest – Lateral Plank m5: Max Burpees Facing Bar m6: Rest – Lateral Plank *Sumar Totales de Calorias + Burpees
Oct 2016
-Week 6, Dia 2- A. Push Press: WUp: 50%x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ B. Skill: P.Snt Progresion Rest: PU-C2B-BMU C. For Quality: 3Rnds/ cada 2′: 10 Press estrictos* 10/5 Pull Ups Est. -Rest 2′ antes del siguiente segmento- 3Rnds/ cada 90″: 10 Push Press** 10/5 C2B Pu -Rest 2′ antes del siguiente segmento- 3Rnds/ cada 60″: 5 P.Snt*** 5/2 BMU *Atletas
Oct 2016
-Week 6, Dia 1- A. Back Squat: WUp: 50% x 3, 60% x3, 70% x 3, 80% x 3, 90% x 3+ Rest: 20″ max Du B. Skill: Trusters / T2B C. -10′ AMRAP- 3 – 6 – 9 – 12 – 15 … etc Thrusters @ 40/30 T2B *20 Du/set
Oct 2016
– Week 5, Dia 5 – A. Push Press: Wup @ 50% x 5, 65% x 5, 75% x 5, 85% x 5 + B. a lo largo de 2-3 sets build: 1 Rnd DT: 12 Dead Lift + 9 HP. Cleans + 6 SH2OH Rest: Row 100 mts C. -Team Wod- Rowing DT: En parejas alternar a1 / a2 For Time: a1: 1 Rnd DT @ 70/50 a2: Row
Oct 2016
A. Running warm Up + Técnica B. 3 RFT: R1: 70%, R2: 80%, R3: 90%+ of Max Threshold 0:00 – 00:59 = 1 x 50 mts Sprint 01:00 – 01:59 = 1 x 100 mts Sprint 02:00 – 04:00 = 1 x150 mts Sprint 04:00 – 07:00 = 1 x 500 mts Run -Rest 2 min / Rnd- *Anotar mejor segmento
¿En qué te podemos ayudar?