Sep 2018
Skill WOD PREP. Work on Thruster and Kipping Pull ups in 15’ *Los Advance en los 15’ Buscaran 1 RM de Thruster. Weightlifting (Thruster) ADVANCE BUILD A 1 RM THRUSTER IN 15’ Despues de cada levantamiento realizar 5-8 Strict C2B o Strict Pull ups Metcon (Rondas y Reps) “BERGERON BEEP TEST” EMOM For as long as possible 7 Thrusters @35/25 7 Pull Ups 7 Burpees
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 (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
May 2018
Murph For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
May 2018
Weightlifting (Back Squat) Cada 4′ x 4 Sets 4 Back Squats @ 85% 3 High Box Jump Over @ 70/60 50m Sprint Run Max effort Metcon (Tiempo) FOR TIME 100 DB Snatch @ 22’5/15 *EMOM: 3 Burpees Over the DB (Empezar con los Burpees) Then: 21-15-9 Wall Balls @ 20/14 30 DU TC 12′ ADV: @ 30/20
May 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 3000m Row* 50 Burpees Over the Row* 1600m Run juntos (2 Big Laps) 40 Burpees Over the Row* 3000m Row* 30 Burpees Over the Row* *Dividir any how
Feb 2018
Metcon 8′ EMOM M1: 10/6 C2B PU M2: 6 Burpee Box Jump @ 60/50 Weightlifting (Back Squat) 1×7 @ 70% 1×5 @ 75% 3×3 @ 80% Set 90″ Metcon (Reps) 7′ AMRAP Max Wall Balls @ 20/14 On the minute: 5 DL @ 100/70 *Empezar con los DL
Dic 2017
Fuerza Gymnastic + (Back Squat) Strict C2B + Back Squat R1: 10 Ring Rows + 5 reps Back Squat @ 65% R2: 5 Strict Pull Ups/Ring Rows + 3 reps Back Squat @ 75% R3: 40% of Max Strict C2B + 1-2 reps @ 80-85% R4: 40% of Max Strict C2B + 1 Heavy rep Back Squat R5: 40% of Max Strict C2B + 1 Heavy rep Back Squat Time
Nov 2017
«Hero’s C.O.R.E» Atletas A,B,C rotan estaciones de CORE y DT For Time: 20 Synchro Knees to Chest (A+B) 2 Rnds «DT» con Dumbells @15/10 (C) 15 Synchro Knees to Elbow (C+B) 2 Rnds «DT» con KB’s @ 16/12 (A) 10 Synchro T2B (A+C) 2 Rnds «DT» con Barbell @60/40 (B) -Time Cut 18 mins- @20:00 mins – En equipos Chico/Chica – build a 1Rm Sqt Clean @25:00 mins – FIN
Jul 2017
-Partner Wod- 25′ Amrap A1: 500 mts Sky/run/ Bike (M.E) 10 Db Snt + 8 Db Goblet lunges (E.P) A2: Amrap: Max Distance Row
Jul 2017
A. 10’Emom Ladder 1DL + 1 HP Squat Clean (Go Heavier every min) B. 100 P.Cleans x Time: *cada minuto: 20 DU’s
Jul 2017
A. Dead Lift @90%1rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3+ B. Partner Wod For Time: A1: 1rnd DB «DT» / A2: 2KTB Hold * 50 Box Jumps** A1: 1Rnd DB «DT» / A2: 2 KTB Hold* 50 Wall Balls** A1: 1Rnd DB «DT»/A2: 2 KTB Hold* 50 T2B** Time Cut 20′ ** Dividir reps any-how