Dic 2016
A. Sumo Dead Lift 4 x 3 Rest: Práctica Hanstand Walk B. For Time: .21-15-9. SDLHP @40/30 K2E D-Ball Cleans @ 40/30 T2B Burpees -Out: 50 Sit Ups – *Time Cut 20′
Dic 2016
A. Skill: Bar / Ring Muscle Up Escoger: a. 3 Sets: 8 ubk MU’s b. 4 Sets: 6 ubk MU’s c. 5 Sets: 5 ubk Mu’s d. 6 Sets: 4 ubk Mu’s e. Mu’s progresión B. For Time: 30 Wall Balls @ 30/20 Run 500 mts 5 Rope Climb Run 500 mts 30 Wall Balls @ 30/20
Nov 2016
A. Back Squat @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 2 x Max Broad Jump B. For Time: 100 Du’s 50 Wall Balls @ 20/14 40 Push Ups 30 Hang Squat Cleans @ 60/40 20 Burpees Over bar 10 OH-Squats @ 60/40
Nov 2016
-Week 8 Descarga – “Run BMC” For Time: Run 150 mts -1/2 Rnd Barbara- 10 Pull Ups 15 Push Ups 20 Sit Ups 25 A.Squats Run 300 mts -2 Rnds Mary- 5 HSPU 10 Pistols 15 Pull Ups Run 500 mts -3 Rnds Cindy- 5 Pull Ups 10 Push Ups 15 A.Squats Run 800 mts
Nov 2016
-Week 7, Dia 2- A. Skill: Rope Climb / HSPU 6′ EMOM: m1: 1-2 Rope Climb m2: 3-5 HSPU estrictas + kipping B. Push Press: Wup 50% x5, 60% x5, 75% x5, 85 x 3, 95% x 1+ Rest: -3MUE ó 5-8 C2B EPU ó 8-10 Slow Ring Rows C. -Team Wod- Alternar A1 / A2: work / rest 15 ‘ AMRAP: a1: 15/10 Cal Row 20 Med Ball Push
Oct 2016
-WeeK 7, Dia 1- A. Back Squat: Wup: 50% x 5, 60% x 5 75% x 5, 85% x 3, 95% x 1+ B. Skill: OH Squat – KBS C. For Time: In: Run 800 mts 21 – 15 – 9 OH-Squat @ 50/35 RKBS @ 32/24 Out: Run 800 mts
Oct 2016
– Week 6, Dia 3 – A. Mobilidad + C.O.R.E B. -30′ EMOM- 40″ Work/20″ Rest m1: Max Cal Assault Bike m2: Rest – Plank m3: Max Cal Row m4: Rest – Lateral Plank m5: Max Burpees Facing Bar m6: Rest – Lateral Plank *Sumar Totales de Calorias + Burpees
Oct 2016
-Week 6, Dia 2- A. Push Press: WUp: 50%x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ B. Skill: P.Snt Progresion Rest: PU-C2B-BMU C. For Quality: 3Rnds/ cada 2′: 10 Press estrictos* 10/5 Pull Ups Est. -Rest 2′ antes del siguiente segmento- 3Rnds/ cada 90″: 10 Push Press** 10/5 C2B Pu -Rest 2′ antes del siguiente segmento- 3Rnds/ cada 60″: 5 P.Snt*** 5/2 BMU *Atletas
Oct 2016
-Week 6, Dia 1- A. Back Squat: WUp: 50% x 3, 60% x3, 70% x 3, 80% x 3, 90% x 3+ Rest: 20″ max Du B. Skill: Trusters / T2B C. -10′ AMRAP- 3 – 6 – 9 – 12 – 15 … etc Thrusters @ 40/30 T2B *20 Du/set
Oct 2016
Week 5, dia 3 A. Back Squat: Wup @ 55% x 5, 65% x 5, 75% x 5, 85% x 5+ Rest: 15 mts Sled Push -4RFT- 10 HP. Snatch @ 50/35 Mb Run 100 mts 10 OH Alt. Walking Lunges Mb Run 100 mts
Oct 2016
-Fin Semana Descarga- A. Press d Banca: 50% – 60% – 70% x 5 Rest: 8-10 incline KB Row B. Skill: Kipping Pull Ups, C2B, BMU. C. “Nicole XXX” -20′ AMRAP- MB Run 500 @ 20/14 Max Reps BMU + Max Reps C2B + Max Reps PU * *unbroken: al fallo continuar con el siguiente skill inmeditamente -Anotar número total de Reps- ó “Nicole” -20′ AMRAP- Run 500 mts Max
Oct 2016
-Semana Descarga- A. Dead Lift: 50% – 60% – 70% x 5 Rest: 1 – 3 Def. Est. HSPU B. Skill: P.Cleans + HSPU 3 – 6 – 9 C. Escoger entre W1 o W2 WOD1 For Time: 12 – 9 – 6 E.HSPU Burpees High Box Jump @ 70/60 P.Cleans @ 70/50 ó WOD2 For Time: 15 – 12 – 9 HSPU o Pike Push Ups Burpees O.B P.Cleans
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