Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU + Build a Heavy Rep of BACK SQUAT con 3″ de pausa R1: 10 Ring Rows + 5 reps R2: 5 S.Pull ups + 3 reps R3: 60% of Max + 1-2 reps R4: 60% of Max + 1 heavy rep R5: 60% of Max + 1 heavy rep R6: 50% of Max + 1 heavy rep ADV: 1 Set of Max reps Kipping
Ene 2018
CORE TABATA Hollow hold Superman hold Rest 2’ TABATA L-Sit hold Hip extension hold Metcon (Reps) PARTNER WOD 15′ AMRAP 50 Wall Balls @ 20/14 50 C2B PU 50 Box Jump Over @ 60/50 50 HSPU *Repartir any how
Ene 2018
Weightlifting (Back Squat) 6 SETS OF 3 REPS SET 1-2: 75% SET 3-4: 80% SET 5-6: 85% Set cada 90″ Metcon (Reps) On a 20′ clock, 4 rounds of: R1: Cal Row / R2: Cal AB/SKI / R3: Burpees Facing Bar / R4: DU 50″ Work / 10″ Rest 40″ Work / 20 ” Rest 30″ Work / 30″ Rest 20″ Work / 40″ Rest 10″ Work / 50″ Rest
Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU R1: 60% of Max S.C2B PU R2: 60% of Max S.C2B PU R3: 50% of Max S.C2B PU R4: 50% of Max S.C2B PU @rest: build 3 Heavy Reps Press Banca ADV: 1 Set Max reps Kipping C2B UBK Metcon (Tiempo) -4 RFT- 12 T2B 18 KTB Snatch @ 24/20 12/9 Cal Row Out: Run 800 mts
Ene 2018
Gymnastics (Handstand Push-up) STRICT HSPU + Build a Heavy Rep of DL SNATCH GRIP R1: 10 Push ups + 5 reps R2: 5 Pike push ups + 3 reps R3: 60% of Max S.HSPU + 1-2 reps R4: 60% of Max S.HSPU + 1 heavy rep R5: 50% of Max S.HSPU + 1 heavy rep R6: 50% of Max S.HSPU + 1 heavy rep ADV: 1 Set of Max reps
Ene 2018
“The Open Test” by Ben Bergeron Metcon (Reps) Metcon (Reps) AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (65/45) 20 Jerks (65/45) 10 Power Snatches (65/45) 10 Muscle-Ups
Ene 2018
Skill HSPU / T2B ADV: Build a 3RM Deficit HSPU Rest: 3-5 T2B estrictos Metcon (Reps) 8 RONDAS 20″ Max T2B 10″ Rest 20″ Max Burpees 10″ Rest 2′ Rest 8 RONDAS 20″ Max Wall Balls @ 20/14 10″ Rest 20″ Max HSPU 10″ Rest @18:00: Run 800m For Time
Ene 2018
Weightlifting (Back Squat) 5′ EMOM 3 Reps of Back Squat @70-75% *Aumentar peso cada minuto Metcon (Tiempo) Cada 3′ x 10 Rounds Each For Time 100m Sprint Run 6 Alt. Pistols 3 DBall Cleans @ 50/40 *Anotar el peor tiempo
Ene 2018
Weightlifting (Power Snatch) 5 SETS 90″/set 1 Pause 3 pos. Snt pull + 1 P. Snt + 1 Snt Balance @ 60-70% Metcon (Rondas y Reps) 4 x 3′ AMRAP 15/12 Cal Row 9 P. Snt 6 Burpee Box Jump @ 60/50 Rest 2’/ AMRAP @ 50/35 – 40/30 – 30/25 – 20/15 (Disminuir peso del snt en cada amrap)
Ene 2018
Gymnastics (Handstand Push-up) STRICT HSPU / 3 HEAVY REPS SQUAT CLEAN R1: 60% of Max R2: 50% of Max R3: 50% of Max R4: 50% of Max Rest: Build 3 Heavy reps Squat Clean Metcon (Tiempo) 5 RFT 5 DL+ 5 HPCL+ 5 SQCL @ 50/35 30 DU 150m Run Rx+: 60/40 UBK si se rompe empezar por el segmento fallido
Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU / OVER HEAD SQUAT R1: 10 RR + 5 reps R2: 5 PU + 3 reps R3: 60% of Max + 2 reps R4: 50% of Max + 1 Heavy rep R5: 50% of Max + 1 Heavy rep R6: 50% of Max + 1 Heavy rep Open 11.6 As Many Reps as Possible in 7 minutes 3 Thrusters(100/65 lbs) 3 Chest-to-Bar Pull-ups 6
Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU R1: 50% of Max S.C2B PU R2: 50% of Max S.C2B PU R3: 50% of Max S.C2B PU R4: 40% of Max S.C2B PU Rest: 40″ Max Cal Row Metcon (Rondas y Reps) 12′ AMRAP 6 HSPU 12 Cal Row 24 Air Squats Rest 2′ 3′ AMRAP Burpee MU
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