Jun 2018
Weightlifting (Clean) 3 POS. SQUAT CLEAN 5 SETS 90″/Set 1 High Hang Sqt. CL + 1 Hang Sqt. CL + 1 Sqt. CL S1: 55-60% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Rondas y Reps) 12′ AMRAP 6 HPCL @ 70/50 3 BMU 100m Sprint Run ADV: 80/55 – RMU
Jun 2018
Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Reps) FOR MAX REPS AT EACH STATION TABATA HSPU 150m KTB Farmer Walk TABATA RING DIPS 150m KTB Farmer Walk TABATA PUSH UPS *Los Farmer Walk se realizan entre cada Tabata en forma de “descanso” (Se realiza
Jun 2018
Weightlifting (Snatch) DELOAD WEEK 3 POSITION SQUAT SNATCH 5 SETS 2’/Set 1 High Hang Sqt Snt + 1 Hang Sqt Snt + 1 Sqt Snt S1: 55% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Tiempo) 3 RFT 75 DU 20 Box Jumps @ 60/50 10 P. Snatch @ 50/35
Jun 2018
Weightlifting (Front Squat) DELOAD WEEK BUILD A MODERATE WEIGHT: 1 3″ PAUSE FRONT SQUAT + 2 FRONT SQUAT @Rest: Work C2B Prog. 5 Sets 3’/Set Metcon (Tiempo) FOR TIME 6-9-12-9-6 Front Squats @ 70/50 Burpees OB C2B TC 10′ ADV: @80/55
Jun 2018
Weightlifting (Bench Press) Build a 3 Heavy Reps en 5 Sets 3’/Set @Rest: 2 Rope Climb ADV: 2/1 Legless Rope Climbs *No RC sub por 3-5 Negative PU Metcon (Rondas y Reps) 15’ AMRAP 20 DB Snatch @ 22’5/15 15 T2B 10 Wall Balls @ 20/14 5 RMU ADV: Wall Ball @ 30/20
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 (Back Squat) 6 Sets 2’/Set S1: 3 Reps @ 83% S2: 1 Rep @ 89% S3: 3 Reps @ 86% S4: 1 Rep @ 92% S5: 3 Reps @ 89% S6: 1 Rep @ 95% Metcon (Rondas y Reps) 9’ AMRAP 9 Front Rack Lunge @ 50/35 9 Burpees Over the Bar ADV: 60/40
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
Jun 2018
Metcon 12’ EMOM M1: 30” Hollow Hold M2: 30” Arch Hold M3: 20” Lateral Plank (R) 20” Lateral Plank (L) Metcon (Rondas y Reps) PARTNER WOD 30’ AMRAP 2000m Row* 500m Run juntos 150m DBall Run @ 50/40 (75m c/u) *Cambiar cada 200m
Jun 2018
Weightlifting (Snatch) 4 Sets 2’/Set 1 Power Snatch + 1 OH Squat + 1 Hang Sqt Snatch S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then 5’ EMOM 1 Squat Snatch @ 82-87% Metcon (Rondas y Reps) 3’ AMRAP 12 PSnt @ 40/30 12 Box Jumps @ 60/50 3’ Rest 3’ AMRAP 9 PSnt @ 50/35 12 Box Jumps 3’ Rest 3’ AMRAP 6 PSnt @ 60/40 12 Box Jumps
Jun 2018
Metcon (Rondas y Reps) “JT” Jr. 6’ AMRAP 3 HSPU 3 Ring Dips 3 Push Ups ADV: Strict HSPU y Strict RD WOD: ADV: AKTBS@32/24 y C2B Helen 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups Start each round with a 400 meter run, then 21-15 rep rounds of Kettlebell Swings and Pull-Ups.
Jun 2018
Weightlifting (Back Squat) 4 Sets 5’/Set 1-2 reps Back Squat @ 90-92% Max Strict C2B* 50m 2 KTB Front Rack Carry *No Strict Pull Up sub 3-5 reps Negative PU * ADV: Max Strict RMU Metcon (Tiempo) FOR TIME 21-15-9 2 DB/KTB Box Step Up @22’5/15 Burpees 100m Sprint Run