Viernes 11.05.18

WARM UP
10/20/30/40:
> Lunge + rot. Torso
> Jumping Jack
> Alt. Superman (Arch ext)

SKILL
> 1 Squat Snatch + 2 OHS (Buscar máx)

WOD
For time:
50 burpees
3 rondas:
> 6 Snatch
> 2 Bar Muscle up
100 DU

Jueves 10.05.18

WARM UP
3 RDS:
> 30 single under
> 10 ring face pull
> 10 medal Clean

WOD
FILTHU FIFTY – 50 reaps each for time:
> Box Jumps
> Jumping Pull up
> KB Swing
> Walking Lunges
> Knees to Elbows
> Push press
> Back Ext.
> WB
> Burpees
> DU

ACCESSORIES
Acumular 2-3’ Plank manos en el WB

Miércoles 09.05.18

WARM UP
Double Amrap 3′:
> 15″ Pasive Hang Bar
> 20m bear crawl
> 20 mountain climbers
Rest 1′

STRENGTH
SKILL PUSH PRESS OHS
5X4 OHS con pausa 1″ abajo

WOD
AMRAP 16′:
> 10 burpees over the bar
> 20 Power Snatch
> 30DU

Martes 08.05.18

WARM UP
4 RDS:
> 10 push up
> 10 Band pull apart
> 10 cal row

SKILL
Hang Clean & Jerk
Emom 16′:
> 2 C&J + 2 Hang C&J
> 40″ Hollow Rocks

ACCESSORIES
> 5 strict pull up
> 5 air squat máx salto vertical
> 20 mountain climber cruzado

Lunes 07.05.18

WARM UP
3 RDS:
> 12 step box
> 12 Air squat
> 12 ring row
> 12 kb swing

WOD
Double AMRAP 12′
> 5 Thrusters
> 10 Box Jump
> 15 Pull ups
> 1 Rope Climb

Rest 3′

COOLDOWN
1′ machine slow
30″ colgado en la barra
1′ machine
30″ colgado en la barra

Viernes 04.05.18

WARM UP
3 RDS:
> 50 single under
> 10 push up
> 10 goma face pull
> 30″ plank

SKILL
HSPU

WOD
9-15-21-15-9:
> HSPU
> Salm Ball
> Sit up
* 1 Rope Climb al acabar cada ronda

Jueves 03.05.18

WARM UP
3 RDS:
> 12 jump lunges
> 50 run wb
> 15 sit up
> 50 run wb

WOD
EMOM 18′:
> Máx WB
> Máx SDHP
> Máx Box Jumps
> Máx Push Press
> Rest

ACCESSORIES
3 rondas:
> 5/5 reverse lunges DB
> 6 chin up
> 20″ plank lat. side

Miércoles 02.05.18

WARM UP
AMRAP 8′:
> 30 jumping jack
> 10 cal machine
> 10 crunch
> 10 air squat

STRENGTH
> Back squat
> Kang squat

WOD
4 rondas:
> 12 wb -20lbs
> 8 deadlift

400 run

3 rondas:
> 12 wb
> 8 C&J

400 run

2 rondas:
> 12 wb
> 8 Power Clean

400 run

Viernes 26.04.18

WARM UP
AMRAP 7′:
> 10 power clusters barravacía
> 15 air squat
> 200m run

OLY
3RM Squat Clean + 1 Jerk

WOD
Grace:
> 30 Clean Jerks @60/40kg (tiene que ser RX o bastantepesado)

EMOM y desde el min 0:00:
12 WallBall

Jueves 25.04.18

WARM UP
4RDS:
> 10 Band pull apart
> 10 Kipping
> 10 Wall ball

WOD
AMRAP 5′:
> 5 HSPU
> 10 Pushups
> 5 KBSwing (32/24)

Rest 2′

AMRAP 5′:
> 5 Chest to Bar
> 10 Pull UPS
> 30 Dus

Rest 2′

AMRAP 5′:
> 5 Toes To Bar
> 10 Knees to Elbow
> 10 Box Jump Over

ACCESSORIES
5RDS:
> 20m DB walking lunges + 10 DB Shoulder press

Miércoles 24.04.18

WARM UP
AMRAP 7′:
> 10 Russian Swing
> 10 Cal bike / row

OLY
3RM Power Snatch TNG
3×3 @90% del 3RM

WOD
AMRAP 20′:
> 12 Burpee over the Dumbell
> 16 Dumbell Snatch 20/15 Unbroken
> 32 Air Squats

martes 23.04.18

WARM UP
AMRAP 7′:
> 10 Medball clean
> 10 Sit ups

SKILL
TOES TO BAR

WOD
3 RFT:
> 10 Squat Clean @70/45
> 20 Cal Máquina
> 20 Deadlift
> 15 Toes to Bar

Lunes 22.04.18

WARM UP
4RDS:
> 10 Thrusters barravacía
> 10 Ring row
> 200m Run

WOD
EMOM 18′:
Par: 6 Thrusters 40/25kg + 6 PullUps
Impar: 3 Bar Muscle Up + 20 DUnders

COOLDOWN
> 5′ Bici, remo o ski suave
> 5′ Stretching

Viernes 20.04.18

WARM UP
3RDS:
> 10 Slam Ball
> 15 Ring Row
> 10 WallBall

STRENGTH
Push Jerk
1 RM

Push Jerk
3×3 @90& 1 RM

WOD
> 75 WallBall
> 50 Squat Clean @50/30kg
> 75 WallBall

Jueves 19.04.18

WARM UP
15/10/5:
> Inch Worm
> Good Morning

SKILL
2RM deadlift T&G
> 8 series. Una cada 90″

BENCHMARK
HalfMurph:
> 800 Run
> 50 Pull Ups
> 100 Push Ups
> 150 Air Squat
> 800 Run

Miércoles 18.04.18

WARM UP
Amrap 6′:
> 2 Squat Flow
> 6 Push Ups
> 20″ Handstand Hold

SKILL
DB Overhead squat
> 20 RM

WOD
4 Rondas:
> 12 DB Overhead Squat
> 30 Doble Under

800 Run

4 Rondas:
> 12 DB Overhead Squat
> 30 Doble Under

Martes 17.04.18

WARM UP
AMRAP 10′:
> 40″ hang on bar
> 40″ plank

SKILL
Squat clean
> 3 RM

WOD
3 RONDAS FOR TIME:
> 20 HSPU
> 20 CAL MACHINE
> 20 LUNGES OH

Lunes 16.04.18

WARM UP
3 RDS:
> 7-inch worm
> 14 good morning “goma”
> 7 thrusters “goma”
> 14 calorias

SKILL
Ring Dip
> 3 sets MAX Reps 90″

WOD
AMRAP 20′:
> 10 Burpee Box Jump
> 15 Overhead Sq @40/25kg
> 200 run

Martes 10.04.18

WARM UP
> Construir un set pesado 1 power snatch
> 1 hang power snatch
> 1 hang squat snatch

STRENGTH
EMOM 12′ cada 2′:
> 10 toes to bar
> 10 deadlift 100/60
> 10 burpees otb
* Si te come el tiempo lo conviertes en amrap.

ACCESSORIES
4 rondas de:
1′ para:
> 25 metros empuje de trineo + maximascalorias en bici.
* 3′ rest
* apuntar calorias totales
* peso 100/70

Lunes 09.04.18

WARM UP
> 7′ trabajando técnica de dobles
* para el que los saque fácil, hacemos una escalera sumando 2 saltos cada ronda.2-4-6-8-10……

4 rondas:
> 10 jumping lunges
> 10 kness to elbows
> 20 mountain climberss.motion.

WOD
AMRAP 20′:
> 20 double unders
> 20 dumbell snatch alternativos
> 20 box jump
> 20 Wall Ball
* cada ronda sumamos 20 dobles de comba

COOLDOWN
10′ haciendo:
> 10 calorías suaves
> 1′ foamroller

Viernes 06.04.18

WARM UP
3 RDS:
> 10 calorias
> 10x lanzamientos de pierna:
> Frontales, laterales, traseras

STRENGTH
> FRONT SQUAT

WOD
CAP 20′:
> 400 carrera
> 30 box jumps
> 30 deadlifts 100/60
> 400 carrera
> 20 box jumps
> 20 deadlifts
> 400 carrera
> 10 box jumps
> 10 deadlifts

Jueves 05.04.18

WARM UP
> 20 Cal
> 20m Bear crawl
> 20 Cal
> 20m Crab walk
> 20 Cal
> 20m Bear crawl

BENCHMARK
FRAN CAP 6′
> 21-15-9 thruster + pullups

ACCESSORIES
Turkish Get Up
Amrap 6 minutos
Rest 2 min
Amrap 6 min

Miércoles 04.04.18

WARM UP
5 rondas:
> 10 calorías
> 20 air squat

STRENGTH
Back squat:
> 3*7
> 3*5
> 3*3

WOD
AMRAP 3′:
> Max box jumps
Rest 1′
AMRAP 3′:
> Max kb swings
Rest 1′
AMRAP 3′:
> 7 box jumps
> 7 kb swing

Martes 03.04.18

WARM UP
AMRAP 10′:
> 10 muscle c&j (b.vacia)
> 20m bear crawl
> 30 mountain climbers

WOD
EMOM 10′:
> 1hang clean @75% 3rm hc&j
> 10burpee otb
* Cada ronda, sube hang clean y baja burpee

ACCESSORIES
5 rondas
Max chin ups
* cada vez que rompes 10 calorias

Lunes 02.04.18

WARM UP
3 RDS:
> 7-inch worm
> 14 good morning “goma”
> 7 thrusters “goma”
> 14 calorias

WOD
AMRAP 24′:
> 42 double unders
> 24 thrusters “solo barra”
> 400 metros carrera

Miércoles 28.03.18

WARM UP
3 RDS:
> 35 PVC Dislocations
> 2′ Plank
> 15 Burpee to Target

STRENGTH
> Squat Snatch
> 8′ Para Heavy Squat Snatch
8′ EMOM:
> 1 SquatSnatch con pausa + 1 OHS @80% de la maxima de hoy

WOD
5 Rondas FOR TIME:
> 3 Bear Complex
> 15 WallBall
> 3 Bear Complex
> 15 WallBAll

Martes 27.03.18

WARM UP
3 RDS:
> 8 broad jumps
> 200 Run

SKILL
8′:
> Bounce en el box jump
> Caer del cajón y volver a saltar

WOD
EMOM 18′:
> 16 Box Jump Over
> 18 Cal Machine
> 3 Deadlift PESADOS

ACCESSORIES
3 RDS:
> Max Reps Strict HSPU
> 25m Doble DB/KB Front rack walking lunge

Lunes 26.03.18

WARM UP
3 RDS:
2′ Machine
2 rondas:
> 10 thrusters
> 10 kipping

STRENGTH
> 1×90% Squat clean
> Practicamos C2B

WOD
18.5