Jun 2017
A. Squat Snatch – 3 pos – 3 x 3 @ 50% – 60% – 70% -then- 10′ Emom: m1: 1 xH.Hang Snatch+ 1 Hang Snt + 1 Sqt Snt m2: 1 Pu + 1 C2B Pu + 1 BMU B. For Time: 10 – 8 – 6 – 4 – 2 P. snatch @ 50/35 Lat. Burpees Over Bar 1-2-3-4-5 Bar Mu – Time Cut 10 mins –
Jun 2017
Aerobic Capacity Wod A. Establecer un tiempo y ritmo para: 21 KBS + Run 500 mts (easy pace) B. A lo largo de los 4 sets: Establecer un ritmo constante -4 Sets- 1set cada 5 mins: 21 KBS + 500 mts Run *Por cada segundo fuera del tiempo establecido ejecutar : 1 burpee al final del wod -Atletas no pueden usar reloj-
Jun 2017
A. Shoulder Press @90% 1rm 55% x 5 – 65% x 5 – 75% x 5 B. -4RFT- *Max HSPU 10 OH Squat @ 40/30 Sprint Run 150 mts *Anotar número taltal HSPU y el tiempo.
Jun 2017
-Semana Descarga- A. 3 x 5 Back Squat @90% 1Rm 55% x 5 – 65% – 5 – 70% x 5 B. -8′ AMRAP- 15 banded Dead Lift @ 60/45 12 Box Jumps
Jun 2017
A. Dead Lift @ 90% 1Rm 50% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 + Rest: 30 Du’s B. For Time: In: 100 Du’s 10 – 20 – 30 – 20 – 10 Db Snatch A1: 50 mts Heavy Farmer carry D-ball Clean A2: 50 mts Heavy Farmer carry
Jun 2017
A. Squat Cleans 5 x 3 hasta 80% – 90% 1Rm -then- 4 Rnds/ cada 90″ 40 Du’s + 1 squat clean – heavy *cada set + 10Du B. 4 Rnds -90″ Amrap- 10 HPCleans@ 60/40 8 T2B 6 Box Jumps -Rest 90″-
Jun 2017
A. Press Hombro @ 90% 1Rm + 2kg 50% x 5, 65% x 3, 75% x 5, 85% x 3, 95% x 1 + B. -20′ EMOM- m1: 14/10 AB Calories m2: 12/8 Ring push Ups m3: Max Pull Ups m4: Max Dumbell Thrusters m5: Rest
Jun 2017
-Post Open Week 7- A. Back Squat @ 90%1rm 50% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 + B. -4RFT- 10 Alt. Walking Lunges @ 50/35 12 Burpees Over bar 15 AKBS @ 24/20 100 mts Run
Jun 2017
A. Press Banca 5 x 3 / set 2′ Rest: DB Lateral row – full control B. Team Wod: -20’AMRAP- En parejas alternar full rnds A1: 1 Rnd Estrict Cindy + 10 Du’s (+10 cada rnd) A2: D-Ball bear Hold
Jun 2017
A. Dead Lift 5 x 3 @ 90%1rm 50% – 60% – 70% – 80% – 90% x 3 + B.MetCon 16’EMOM m1: 60″ Max cal Row m2: Rest m3: Max T2B // 100 mts D-Ball carry m4: Rest *Anotar total calorias/ alternar T2B – DB Carry
Jun 2017
Ari durante la prueba de HandStand walk en The Med Games A. Shoulder Press 5 x 3 @ 90%1Rm 50% – 60% – 70% – 80% – 90% x 3 + B. For Time: In: 150 mts Sprint Run 15 – 12 – 9 DB Snatch @ 25/20 Box Jump Overs @ 70/60 Hand Stand Walk 10 mts Out: 150 mts Sprint Run
Jun 2017
A. Squat Snatch 5 x 3 @ 75-80% -Only Perfect Reps – Not TnGo, Full Control B. MetCon: 12’AMRAP: 10 HP Snatch @50/35 50 mts MB Run 10 Lat Burpees OB 50 mts MB Run 10 T2B MB Run = 10 reps
¿En qué te podemos ayudar?