Ago 2018
Weightlifting (Deadlift) 10’ EMOM M1: 5 DL @ 70-80% M2: 7m HSW o Práctica Metcon (Tiempo) 3 RFT 10 DL @ 110/80 5 HSPU 10/7 Cal Row/AB/Ski 5 HSPU ADV: @ 120/90 – Estrict HSPU Time Cut 10 mins
Ago 2018
Weightlifting (Weighted Pull-up) WHEIGHTED CHIN UP Build a 5 RM En 4 Sets 3′ / Set @Rest: 5-8 1 DB Strict Press x arm Metcon (Rondas y Reps) 14′ AMRAP 7/7 1DB Sh2OH @ 22’5/15 7 T2B 7 High Box Jump @ 70/60
Ago 2018
Weightlifting (Snatch) 4 SETS 90″/Set 1 High Hang Sqt. Snatch + 1 Hang Sqt. Snatch @ 65-70% 4 SETS 90″/Set 2 Sqt. Snatch @ 75-80% Metcon (Tiempo) 3 RFT 20 HP Snatch @ 40/30 15/10 Cal Row / AB / SKI 20 Alt. Front Rack Lunge @ 40/30 15/10 Cal Row / AB / SKI ADV: @ 50/35
Ago 2018
Weightlifting (Front Squat) Build a heavy Complex: 1 Front Squat w/ 5″ Down + 2″ Pause of Bottom + 1 Front Squat 4 Sets 3’/Set @Rest: work on Pull up/C2B Complex Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar Pull-Ups 15 Thrusters (95/65 lb) 3 Bar Muscle-Ups 3 Chest-to-Bar Pull-Ups 3 Chin-Over-Bar Pull-Ups 9
Ago 2018
Metcon (Peso) 12’ EMOM M1: 4 DL* M2: 4 Bench Press* M3: 2 Rope Climb Legless *cada set disminuir una rep (4-3-2-1) *Augmentar peso en cada set Metcon (Reps) 15’ EMOM M1: 5 DL @110/80 + 5 HSPU M2: Max T2B M3: Rest ADV: DL @120/90 – Deficit HSPU
Ago 2018
Weightlifting (Power Clean) 8’ EMOM 1 PCL + 1 FSQT+ 1 PUSH JERK *BUILD A HEAVY REP Metcon (Rondas y Reps) 3’ AMRAP Max Complex MACHO MAN @ 50/35 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 60/40 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 70/45 ADV: @60/40 – @70/45 – @80/50 MACHO MAN: 3 PCL + 3 FSQT + 3 PUSH JERK Metcon (Rondas y Reps)
Ago 2018
Weightlifting (Box Squat) BUILD A 3RM BOX BACK SQUAT 4 SETS 3’/Set Despues de cada levantamiento: 100m Sprint Run Metcon (Reps) DEATH BY 10 WALL BALLS *Cada min: 5 Reps mas 2’ Rest Then: 21-15-9 DBall Alt. Lunge @ 40/30 Burpees Over the DBall *Anotar suma total de WB y el tiempo de la segunda parte ADV: WB @30/20 / Alt. Pistols w/DB o KTB @ 20/15 Y Burpees Over
Ago 2018
Skill WORK ON HSPU AND PISTOLS (10-15’) Si ya se tiene HSPU y Pistols realizar: 3/4 RFQ 5-8 DB/KTB Bulgarian Split x leg 30” Rest Build a 3RM Deficit Strict HSPU 30” Rest *No SHSPU sub: 3RM Deficit Kipping HSPU **Realizar 3 o 4 Rondas dependiendo del tiempo del trabajo de skill Mary As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15
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’
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