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 […]
CONTINUE READINGMetcon (Tiempo) C2B PU CONDITIONING 3 RFT 9 C2B PU 20 DU 6 C2B PU 20 DU 3 C2B PU 1′ Rest entre sets Metcon (Reps) 16′ EMOM M1: 10 Burpee Box Jump Over @ 60/50 M2: 12 (6/6) Alt. DB Lunge @22.5/15 M3: Max BMU M4: 40″ DBall Bear Hold@ 50/40
CONTINUE READINGA) Front Squat build a 1RM en 5-6 sets Rest: 2’-3’/set B) 10’ AMRAP 20 Front rack lunge @ 50/35 100m sprint run 1 Rope climb legless C) CORE: Tabata: V-Ups
CONTINUE READING-Week 11, Dia 2- A. Back Squat @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ // 90%1Rm B. -For Max Reps- Inverse tabata: -8 x 10″ work / 20″ Rest- Inverse Tabata: Front Squats @ 70/50 -Rest 60″- Inverse Tabata: Single Leg Med Ball Slam -Rest 60″- Inverse Tabata: Toes […]
CONTINUE READINGA. Skill: SNATCH B. TABATA ALT: a. *Snatch b. Hollow Rocks * No es necesario acumular repes, utilizar los 20 segundos para trabajar técnicamente C. CrossFit.com Wod: Sabado 09.01.16 En 8 Minutos, ejecutar 1 minuto de cada ejercicio: -Squats -Push Ups -Box Jumps @ 20″ -Pull-Ups -Inverted Burpees -Wall Balls -Burpees -Saltos Dobles *Sumar Reps […]
CONTINUE READING– TABATA TOTAL – 8 x 20″ work / 10″ Rest -Row Cal Rest 60″ -A.Squats Rest 60″ – Push Ups Rest 60″ -Sit Ups Rest 60″ -Ring Rows Rest 60″ -Burpees *Anotar peor score de cada ejercicio y sumarlos para encontrar un Tabata Total. *Comp 15/07/15
CONTINUE READINGA. Alt TabatA 20/10 Superman Alt Ext Russian Twist Box Jumps B. 6′ EMOM M1: Hang Power Clean M2: W.Pull.Ups 2rm C. Team Wod: -For Time- Cada minuto alternar: M1: Alternar remo hasta alcanzar 120/100 Cal M2: Power Cleans 3 rm 8 x sup Ring Rows
CONTINUE READINGA. Tabata Arch/Hollow B. 8′ EMOM P: Ring Dips 7-9 + Ring Rows E.O I: Chin Ups x 7 – 9 C. -TEAM WOD- For Time: Partner Farmer Walk 150 mts 10 -> 1 Wall-Balls @ 30/14d T2B H.Ring Dips Partner farmer Walk 150 mts Out: 60 MedB. Abmat Sit Ups
CONTINUE READING“TABATA TOTAL” 8 rnds de cada ejercicio: 20″ trabajo/ 10″ descanso Tabata Row x Cal Rest 60″ Tabata A.Squats Rest 60″ Tabata Push Ups Rest 60″ Tabata Sit Ups Rest 60″ Tabata Ring Rows Rest 60″ Tabata Burpees
CONTINUE READINGA. FLEXIBILITY 2 Rondas 10 x Shoulder Passes 1 minute. OH Shoulder Distractions -cada brazo 10 x Kip Swing B. TABATA: 8 Rondas: 20″ work/10″rest de: -Ring L-Sits -Superman Holds C. 6 Rondas de 3 Minutos: Contra Reloj 10 Med Ball Box Jumps 20/10 150 mts Sprint Run Max Reps: Ring Dips/True Push Ups 1′ […]
CONTINUE READINGA. DEAD LIFT En 15 minutos y en máximo 6 sets encontrar 3 Rm (1.1.1)@ 22×1 B. 3 Sets: 3 DL @ 3Rm (1.1.1) Rest 3 mins C. -Inverse TABATA- 8 Rondas: Max effort 10″ work/20″Rest Rest: 2′ entre ejercicios Shoulder 2 OH@ 30/20 Front Squat @ 50/35 KBS @ 24/16 * *Tabata tradicional 8 […]
CONTINUE READINGFunctional Fitness, Lunes 19-08-13 Warm Up: Movilidad articular general + Jump Rope Entrenamiento del día: Tabata something else Tabata Pull Ups: 20 segundos ON, 10 segundos OFF. (8 intervalos, contar todas las repeticiones) Tabata Push Ups: 20 segundos ON, 10 segundos OFF. (8 intervalos, contar todas las repeticiones) Tabata Sit Ups: 20 segundos ON, 10 […]
CONTINUE READING
