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. 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
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
Jun 2017
MetCon For Time: In: Run 800 mts 10 Rnds 4 HSPU 6 T2B 8 KBS Out: Run 800 mts
Jun 2017
A. Press 3 x 5 @ 90%1rm 55% – 65% – 75% – 85% x 5 + B. -Team Wod- En parejas Alternar: Work /Rest 20′ AMRAP A1: Max reps Unbroken: Wall Balls + C2B PU + MB Sprint Run 100 mts A2: Rest *Anotar Número total de WB/PU Comp: Martes 16.05.17
May 2017
A.Lift Back Squat @90%1Rm 55% x 5, 65% x 3, 75% x 5, 85% x 3 95% x 1+ B.MetCon Partner WOD 15′ AMRAP En parejas alternar work / rest 30 DU’s 15 Wall Balls 3 Muscle Ups *Cuando ambos atletas terminen sus respectivas rnds Sumar al set: 10 Du’s + 5 Wall Balls + 1 Muscle Up
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
Nov 2016
-Week 9, Dia 3- A. 10′ Death By Estrict T2B m1: 3 E.T2B m2: Ninjas +3, Adv +2, Princ +1 B. 30′ Emom: 5 sets =Work 40″/ Rest 20″= m1: Max Cal Row m2: Barbell Thrusters m3: Burpees m4: Plank m5: Max Assault Bike m6: – REST- *Sumar Reps + Cal totales
Jun 2016
A. Mobility + C.O.R.E B. -Team Wod- En parejas alternar -12RFT- MB Sprint Run 100 mts @ 20/14 15 KBS @ 32/24 10 T2B