Oct 2017
Weightlifting (Sumo Deadlift) AGAINST BANDS Build a 1RM en 5-6 sets rest 2′-3′ Metcon (Tiempo) FOR TIME 10 Alt. Pistols 15 HP Snatch @ 40/30 150 m run 10 Alt. Pistols 10 HP Snatch @ 50/35 150 m run 10 Alt. pistols 5 HP Snatch @ 60/40
Oct 2017
A) Bench Press Against/Bands Build a 1RM en 5-6 sets Rest: 2-3’/set B) 3x 4’ AMRAP 150m MB Run Then: Max Rondas 2 Rope Climb 9 Ring Dips 12 DB Snatch @ 22’5/15 *No Rest entre AMRAPS *Retomando Reps
Oct 2017
A. Press de Banca agains Bands 1Rm B. For Time: 100 Push Ups 100 Squats 100 Sit Ups 100 KBS@24/16
Oct 2017
A) OH Squat @ 65% 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 12’ AMRAP 3-6-9-12-15-18… etc Box jumps @ 60/50 DL @ 100/70
Oct 2017
A) Clean and Jerk 10 sets 90”/set 2 sets: 3 CL + 3 J @ 65% 2 sets: 3 CL + 2 J @70% 2 sets: 2 CL + 2 J @ 75% 2 sets: 2 CL + 1 J @ 80% 2 sets: 1 CL + 1 J @ 85% B) For Time: 30 K2E 21 D-Ball Cleans @ 40/30 18 Burpee Box Jump @ 60/50 15 D-Ball Cleans
Oct 2017
A) Floor Press 9×3 @ 70% 1RM (3 sets close grip, 3 sets middle grip, 3 sets wide grip) B) Shoulder Press 1×8 @ 75% 1RM C) TEAM WOD En parejas alternar a1/a2 -16’ AMRAP- A1: 12/10 Cal Row 10 T2B Max HSPU Unbk A2: DBall Bear Hold *Anotar Número total de HSPU indvidualmente
Oct 2017
A) Bench Press Hanging band DB Build a 1RM 5-6 sets Rest: 2-3’/set B) FOR TIME 9-15-21 Thrusters @ 40/30 2 Rope climb Ring Dips
Oct 2017
A) Box Squat @ 55% + hanging band DB 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 14’ AMRAP 2-4-6-8-10-12… etc D-Ball cleans @ 40/30 100 mts Sprint Run D-Ball lunges @ 40/30
Oct 2017
A) -SNATCH- 10 sets 90”/set 2 sets: 3 reps @ 65% 2 sets: 3 reps @70% 2 sets: 2 reps @ 75% 2 sets: 2 reps @ 80% 2 sets: 1 rep @ 85% B) TEAM SERIES EVENT 2 -FOR TIME- 100 DU c/u 100 C2B* 100 Hang P. Snatch @ 40/30* 100 DU c/u *Hacer sets de 10 reps
Sep 2017
A) Box Squat @ 65% 10×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) -16’ EMOM- M1: 100m Sprint run M2: 10 Burpees OBB M3: Max DL @ 60% 1RM M4: REST
Sep 2017
A) -SNATCH- 4 Sets 1 Snt Pull + 1 PSnt + 1 Snt Balance 5’ EMOM 1 Squat Snatch (Build 1RM) B) 21-15-9 Complex -FOR TIME- In: 100 Du’s 8 DL @ 50/35 7 P.Cleans 6 H.P Snt 150 mts Run 6 DL @ 60/40 5 P.Cleans 4 H.P Snt 150 Mts Run 4 DL @ 70/50 3 P.Cleans 2 H.P Snt *Time Cut 10 mins
Sep 2017
A) Sumo DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) 12’AMRAP 9 AKTBS @ 32/24 9 Goblet Squat @ 32/24 9 T2B 9 Box Jumps