Ago 2018
Metcon CORE NOT FOR TIME 150m 1 KTB Farmer Walk (75m x arm) 1’ DBall Bear Hold 1’ L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 45” DBall Bear Hold 45” L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 30” DBall Bear Hold 30” L-Sit Hold (Ring o Box) *if able L-Sit w/ Plate 10/5kg Metcon (Tiempo) TEAMS OF 3
Ago 2018
Weightlifting (Snatch) 3 SETS 90”/Set 5 OHS w/5” Pause 1st Rep 3 SETS 90”/Set 4 Snatch Balance 4 SETS 90”/Set 12” Pause 1st Pull + Hang Sqt. Snatch *Realizar una pausa de 3” en el 1er Tirón cada 2cm Metcon (Rondas y Reps) 7’ AMRAP 50 DU 10 P. Snatch @ 40/30 ADV: 50/35
Ago 2018
Metcon 3 RFQ 8-10 DB Renegade Row 30” Rest 8-10 Strict Ring Dips* 30” Rest 3 1/2 Turkish get up x arm** 30” Rest *weigthed RD if able *No RD sub: 3-5 Neg RD **Realizar el movimiento solo hasta levantar el tronco del suelo Metcon (Tiempo) CADA 4’ x 4 SETS (16’) 100m Sprint Run Then: 9-6-3 T2B Ring Dips ADV: High RD *Anotar el set mas lento
Ago 2018
Weightlifting (Deadlift) BUILD A 3RM SLOW DL 4 Sets 3’/Set 1st Rep: 3” Up / 3” Down 2nd Rep: 5” Up / 5” Down 3rd Rep: 7” Up / 7” Down Metcon (Tiempo) 2 RFT 10 BMU 20 Burpees OB 30 DL @ BW 40 Wall Balls @ 20/14 ADV: DL @ 100/70 / WB @ 30/20 TC 15’
Ago 2018
Weightlifting (Bench Press) En 4 SETS Build a 1RM w/ 5″ Pause 2cm in Chest @Rest: 1 Rope Climb + 3 HSPU o Work on Prog. RC/HSPU Metcon (Tiempo) FOR TIME IN: 500m Run 21-15-9-6-3 HSPU T2B *Despues de cada set: 1 Rope Climb OUT: 500m Run ADV: Deficit HSPU / Legless RC
Ago 2018
Metcon C.O.R.E 8′ AMRAP DBall Bear Hold *Cada minuto: 5 V-Ups **Empezar con los V-Ups Metcon (Reps) PARTNER WOD 7′ AMRAP 60/45 Cal Row/AB/SKI Max 100m Sprint Run por Relevos 3′ Rest 7′ AMRAP 60/45 Cal Row/AB/SKI Max Burpees Box Jump Over @ 60/50 3′ Rest 7′ AMRAP 60/45 Cal Row/AB/SKI Max DU *Anotar reps de los AMRAPS por separado *Dividir any how *A1: Work / A2: Rest Metcon (Reps)
Ago 2018
Weightlifting (Clean) 16′ EMOM M1 – M4: 3 Muscle Clean M5 – M8: 3 FSQT M9 – M12: 2 Hang Sqt. Clean M13 – M16: 1 Sqt. Clean Metcon (Tiempo) FOR TIME 3 ROUNDS 3 HPCL @ 70/50 9 FSQT Then: 150m Run 2 ROUNDS 3 HPCL @ 80/55 6 FSQT Then: 150m Run 1 ROUND 3 HPCL @ 90/60 3 FSQT ADV: +10/5 kg
Ago 2018
Metcon 10′ EMOM M1: 15/12 Cal Row M2: 12/9 Ring Push Up Metcon (Rondas y Reps) 15′ AMRAP 3-6-9-12-15… etc DL @50/35 Sh2OH @50/35 *Cada 3′: 100m KTB Farmer Walk **Empezar con el FW ADV: 60/40
CONDAL BEACH WOD 18.3 En Equipos de 4 integrantes 3RFT: Round1: Team Run 400 mts + Team Paddle Swimg 300 mts then: *100 Paddle Board Thursters + 30 Syncro Burpees Over Board Round 2: Team Run 400 mts + Team Paddle Swimg 300 mts then: *200 Paddle Board OH Alt Lunges + 30 Syncro Push Ups then: Round 3: *100 Paddle Board GTO + 30 Syncro Inverted toes to board
Jul 2018
3 ROUNDS FOR QUALITY 20 DB/KTB Floor Press top to top (10 x arm) 2-2-2 Weighted Pull Up w/DB* 90″ Rest *Descansar 15″ cada 2 Reps (Cluster) **No weighted PU sub: Strict Pull ups o Max time Hold on top Metcon (Tiempo) FOR TIME 15-12-9 Thrusters @ 40/25 Pull Ups 12-9-6 Thrusters @ 45/30 C2B 9-6-3 Thrusters @ 50/35 BMU TC 20′ ADV: 43/30 – 50/35 – 60/40
Jul 2018
Warmup En Tabata Style warm up the movements then: C.O.R.E with Plate if able 25 Hollow Rocks 25 v/ups 25 Russian Twist 25″ sec Hollow Hold 25 Russian Twist 25 OH Plate sit Ups 25 Back extensions 25″ Arch hold Metcon (Reps) En Trios 30’AMRAP Mientras Atleta 1: Run 1km, Atleta 2-3 acumulan Max Calorias Alternar estaciones cada vez que un atleta termine la carrera, el fin es que cada
Jul 2018
Weightlifting (Snatch) 16′ EMOM M1 – M4: 3 Snatch grip Push Press M5 – M8: 3 Snatch Balance M9 – M12: 2 Hang Sqt. Snatch M13 – M16: 1 Sqt. Snatch @ Build a Heavy Rep Metcon (Tiempo) FOR TIME 12 Sqt. Snatch @ 40/30 500m Run 9 Sqt. Snatch @ 50/35 500m Run 6 Sqt. Snatch @ 60/40 500m Run 3 Sqt. Snatch @ 70/45 ADV: +10/5 KG