Mar 2017
A. Power Cleans 4 x 3 B. For Time: Run 300 21 Thrusters Run 300 15 OH Squat Run 300 9 RMU Run 300
Mar 2017
A. -CORE- 10 Hollow Rocks 10 V-Ups 10 Tuck Ins 10″ Hollow Hold 10 Back ext -Rest 60″- B. -Power Snatch- 4 x 3 15′ Emom m1: 10 Psnt m2: 10 Box Jumps m3: 15 Wall Balls m4: 15 KBS m5: Run 100 mts
Mar 2017
20′ Emom: 30″ work / 30″ rest m1: 30″ Max cal Row m2: 30″ Max OH Squats @ 20/15 m3: 30″ Max C2B-Pu m4: Sprint 100 mts
Feb 2017
A. For Time: Run 150 27 KBS 9 Sit Ups Run 300 21 KBS 15 Sit Ups Run 500 15 KBS 21 Sit Ups Run 800 9 KBS 27 Sit Ups B. Mobilidad General y recuperación get ready for 17.1
Feb 2017
A. Warm Up: 2′ AMRAP: Cindy Estricta: 3 Est. Pull + 5 HR. PushUps + 10 A.Sqts rest 60″ 3′ AMRAP: Cindy Est. rest 60″ 5′ AMRAP: Cindy Normal. *retomando reps B. Skill: Butterfly Pull Ups. FOR TIME: In: Run 500 mts then 21 – 15 – 9 D-Ball Sqts @ 40/30 C2B Pull Ups then: In: Run 800 mts 15 – 12 – 9 D-Ball Alt Lunges @ 40/30
Feb 2017
A. Met-Con Monday 3′ AMRAP Cindy Rnds Rest 60″ 4′ AMRAP Cindy Rnds Rest 60″ 5′ AMRAP Cindy Rnds B. -Build a 3 Rm OH Squat- C. For Time: 1 – 7 Lat Burpees O.B OH Squat @ 80%3Rm -Rest 3′- 6 – 1 Lat Burpees O.B OH Squat -Rest 3′- 1 – 5 Lat Burpees O.B OH Squats -Time Cut 20 mins-
Ene 2017
A. -Warm Up- 50 Burpees OB B. -Fuerza- 4Rnds: 1:00 ON / 3:OFF Max Front Squats @ 50%1rm C. For Time: 15 – 12 – 9 Power Snatch @30/20 Ring Muscle Ups / Dips D. Opcional: 5 Mins post Wod: 10 mins to find 1Rm Snatch
Ene 2017
“MeT-Con Mondays” A. Warm Up: -4Rnds- 5 Push Ups 10 BB Thrusters 15 KBS B. -Met-Con- 3RFT Run 100 12 C2B-Pu 9 Thrusters @ 50/35 3Rope Climbs C. 3RFT 15 DL @50 5 Sqt Snt @50 15 lat Burpees
Ene 2017
A. Fuerza: 3 x 10 Back Squat @ 70% + 3 x 10 Push Press @ 60% B. Heavy-Met Con For Time: 21 ubk HP.Cleans @ 60/45 15 ubk F.Squat @ 80/55 9 ubk Dead Lift @ 120/85
Ene 2017
¨MeT-Con Mondays” -1. Warm Up- 4′ AMRAP Row 150 mts 10 BarBell Press -2. Met Con- 15′ AMRAP 15 Alt. Walk Lunges @ 40/30 5 Ring Dips + 5 Push Ups 50 Du’s -3. Intervalos 3Rnds 3’AMRAP In: 100 mts Sprint Run tiempo restante: 8 T2B + 10 Wall Balls @ 20/14 Rest 2’/rnd
Ene 2017
A. – Back Squat – 6 x 1 B. For Time: 40 Pull Ups 40 Du´s 30 Wall balls @ 20/14 30 Du´s 20 HR Push Ups 20 Du´s 10 Ring Muscle Ups 20 Du´s 20 HR Push Ups 30 Du´s 30 Wall Ball @ 20/14 40 Du´s 40 AbMat Sit Ups
Dic 2016
A. Front Squat 5 x 2 B. “12 Days of Christmas” For Time: 1.Run 100 mts 2.Mu’s o C2B PU 3.Burpee Box Jump 4.Disco Front Rak Lunges @ 15/10 5.HSPU 6. Cal AB/Row 7.T2B 8. Cal AB/Row 9.D-Ball Cleans 10.Wall Balls @ 20/14 11 Disco GTO @15/10 120 DU’s Ejecutar : 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…. etc -Time Cut 35 mins-
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