Jun 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 3 ROUNDS 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees 100/80 Cal Row 2 ROUNDS 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees 100/80 Cal Row 1 ROUND 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees *Dividir todo any how (A1: Work / A2: Rest) TC 30′
Jun 2018
Weightlifting (Clean) 3 POS. SQUAT CLEAN 5 SETS 90″/Set 1 High Hang Sqt. CL + 1 Hang Sqt. CL + 1 Sqt. CL S1: 55-60% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Rondas y Reps) 12′ AMRAP 6 HPCL @ 70/50 3 BMU 100m Sprint Run ADV: 80/55 – RMU
Jun 2018
Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Reps) FOR MAX REPS AT EACH STATION TABATA HSPU 150m KTB Farmer Walk TABATA RING DIPS 150m KTB Farmer Walk TABATA PUSH UPS *Los Farmer Walk se realizan entre cada Tabata en forma de “descanso” (Se realiza
Jun 2018
Jun 2018
Weightlifting (Back Squat) BUILD A 1RM 6 Sets 3’/Set Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping Pull Ups S1: 87-90% x 1-2 reps S2: 92-95% x 1 rep S3: 95% – 100% x 1rep S4: 100% – +100% x 1 rep S5: +100% x 1 rep S6: +100% x 1 rep Fran 21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups Metcon (Tiempo) ADVANCE
Jun 2018
Metcon (Reps) DELOAD WEEK 7′ AMRAP Max. HSPU *EMOM: 3 DL @ 75% *Empezar con los DL ADV: Strict HSPU Metcon (Rondas y Reps) PARTNER WOD 14′ AMRAP 7 Cal Row 7 2DB Thrusters @ 22’5/15 7 T2B *Alternar Rondas completas ADV: Sub T2B x 1 SRMU + 2KRMU +3RD+4TTR anotar rnds totales del equipo
Jun 2018
Weightlifting (Snatch) DELOAD WEEK 3 POSITION SQUAT SNATCH 5 SETS 2’/Set 1 High Hang Sqt Snt + 1 Hang Sqt Snt + 1 Sqt Snt S1: 55% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Tiempo) 3 RFT 75 DU 20 Box Jumps @ 60/50 10 P. Snatch @ 50/35
Jun 2018
Weightlifting (Weighted Pull-up) DELOAD WEEK BUILD A 3RM @ Rest: 5 Weighted Push Ups 5 Sets 3’/Set *No weighted PU sub: 3-5 S. PU *No S. PU sub: 3-5 Negative PU Metcon (Reps) 4′ AMRAP 15-12-9 AKTBS @ 24/16 Ring Dips 2′ Rest 4′ AMRAP 15-12-9 AKTBS @ 24/16 Push Ups *Anotar la suma total de las reps ADV: @ 32/24 y High RD Metcon (Reps) Anotar las reps del
Jun 2018
Weightlifting (Front Squat) DELOAD WEEK BUILD A MODERATE WEIGHT: 1 3″ PAUSE FRONT SQUAT + 2 FRONT SQUAT @Rest: Work C2B Prog. 5 Sets 3’/Set Metcon (Tiempo) FOR TIME 6-9-12-9-6 Front Squats @ 70/50 Burpees OB C2B TC 10′ ADV: @80/55
Jun 2018
Weightlifting (Bench Press) Build a 3 Heavy Reps en 5 Sets 3’/Set @Rest: 2 Rope Climb ADV: 2/1 Legless Rope Climbs *No RC sub por 3-5 Negative PU Metcon (Rondas y Reps) 15’ AMRAP 20 DB Snatch @ 22’5/15 15 T2B 10 Wall Balls @ 20/14 5 RMU ADV: Wall Ball @ 30/20
Jun 2018
Weightlifting (Clean and Jerk) 4 Sets 2’/Set 1 PCL + 1 FSqt + 1 HSqt CL + 1 Jerk S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then: 5’ EMOM 1 Sqt CL and Jerk @ 83-87% Metcon (Tiempo) FOR TIME 500m Run 30 PCL and Jerk @ 60/40 500m Run ADV: 30 AB.cal-30 CJ@70/50-30 AB.cal
Jun 2018
Weightlifting (Back Squat) 6 Sets 2’/Set S1: 3 Reps @ 83% S2: 1 Rep @ 89% S3: 3 Reps @ 86% S4: 1 Rep @ 92% S5: 3 Reps @ 89% S6: 1 Rep @ 95% Metcon (Rondas y Reps) 9’ AMRAP 9 Front Rack Lunge @ 50/35 9 Burpees Over the Bar ADV: 60/40