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
Jun 2018
Weightlifting (Deadlift) 6 Sets 2’/Set S1: 5 Reps @ 80% S2: 1 Rep @ 86% S3: 5 Reps @ 83% S4: 1 Rep @ 89% S5: 5 Reps @ 86% S6: 1 Rep @ 92% Metcon (Tiempo) 9’ EMOM M1: 10 T2B + 20 DU M2: 7 Thrusters @ 50/35 + 7 Burpees OB M3: 2/1 Rope Climb 2’ Rest 2 Rounds For Time ADV: @60/40 y Legless RC
Jun 2018
Metcon 12’ EMOM M1: 30” Hollow Hold M2: 30” Arch Hold M3: 20” Lateral Plank (R) 20” Lateral Plank (L) Metcon (Rondas y Reps) PARTNER WOD 30’ AMRAP 2000m Row* 500m Run juntos 150m DBall Run @ 50/40 (75m c/u) *Cambiar cada 200m
Jun 2018
Weightlifting (Snatch) 4 Sets 2’/Set 1 Power Snatch + 1 OH Squat + 1 Hang Sqt Snatch S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then 5’ EMOM 1 Squat Snatch @ 82-87% Metcon (Rondas y Reps) 3’ AMRAP 12 PSnt @ 40/30 12 Box Jumps @ 60/50 3’ Rest 3’ AMRAP 9 PSnt @ 50/35 12 Box Jumps 3’ Rest 3’ AMRAP 6 PSnt @ 60/40 12 Box Jumps
Jun 2018
Metcon (Rondas y Reps) “JT” Jr. 6’ AMRAP 3 HSPU 3 Ring Dips 3 Push Ups ADV: Strict HSPU y Strict RD WOD: ADV: AKTBS@32/24 y C2B Helen 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Start each round with a 400 meter run, then 21-15 rep rounds of Kettlebell Swings and Pull-Ups.
Jun 2018
Weightlifting (Back Squat) 4 Sets 5’/Set 1-2 reps Back Squat @ 90-92% Max Strict C2B* 50m 2 KTB Front Rack Carry *No Strict Pull Up sub 3-5 reps Negative PU * ADV: Max Strict RMU Metcon (Tiempo) FOR TIME 21-15-9 2 DB/KTB Box Step Up @22’5/15 Burpees 100m Sprint Run
Jun 2018
Metcon 12′ EMOM M1: 15m KTB Bottom Up Carry M2: 10 Reps x arm 2 DB Row top to top M3: Alternar 30″ Hand Stand Hold / 30″ Hang L-Sit Hold* *ADV: Alternar 30″ Max Strict HSPU / Max Strict T2B Metcon (Rondas y Reps) 15′ AMRAP 3-6-9-12-15…ETC HSPU T2B Wall Balls @20/14 50m KTB/DB Farmer Carry ADV: Wall Balls @ 30/20
May 2018
Weightlifting (Deadlift) CADA 4’ x 5 Sets S1: 10 @77% S2: 8 @82% S3: 6 @85% S4: 4 @87% S5: 2 @90% Despues de realizar las reps correspondientes de DL: 3 Broad Jumps 50m Sprint Run Metcon (Tiempo) FOR TIME 21 Cal AB/Row/Ski 15 Box Jump Over @60/50 9 Alt. DB Pistols @ 22’5/15 15 Box Jump Over 21 Cal AB/Row/Ski TC 5’
May 2018
Weightlifting (Clean and Jerk) 5’ EMOM 2 High Hang Power Clean + 2 Front Squats + 1 Jerk @ 50-65% 5’ EMOM 2 Hang Squat Clean + 1 Jerk @ 65-75% 5’ EMOM 1 Squat Clean and Jerk @ 77-82% Metcon (Rondas y Reps) 10’ AMRAP 10 DB 1arm Hang PCL+J @ 22’5/15 (Right) 5 Burpees Over the DB 10 DB 1arm Hang PCL+J @ 22’5/15 (Left) 5 Burpees Over
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