WARM UP 3R 15 ring row 5 wall climb 30 DU 10 double kb front squat GIMNASTICOS (15´) 2x 8 strict pull up 2×5 weighted strict pull up 1x max strict pull up 2´REST BETWEEN SETS FOR TIME (SQUAT CLEAN LADDER) TC 15 10 45/25 8 50/30 6 60/40 4 70/45 2 75/50 10/8 toes […]
WARM UP TABATA -Hollow rock hold -jumping squat -Hanf stand hold -Box jump over (without stepping on the box) METABOLIC DEATH BY EMOM Even: 12 wall ball Odd: 12 box jump *Increase every minute two more reps in wall ball and one more rep in box jump WOD FOR TIME (15´) 2R 20 alterning db […]
WARM UP 2R 5 barbell snatch balance + 5 OH squat 15 hollow rock 15 oseas izq 15 oseas derecha 5 barbell back strict press+ 5 back push press SNATCH (hasta 80% power, después, squat) (25´) 2×4 70-75% 3×2 80-85% 4×1 90-95% WOD AMRAP 6´ 2,4,6,8… Ring dips Pistols REST 2´ AMRAP 6´ 5,10,15 KB […]
WARM UP 3R 200 m row- ass-sky 10 rumanian deadlift with heavy disk 20 jumps on the disk 15 push ups WOD STRENGTH EMOM 20´(5 rounds) 10 Deadlift (80/50) 10 db step up (15-15/12-12) 10 Goblet squat 200/150 m row AMRAP 10´ 200m run 10 OH walking lunge with disk (15/10) 10 HSPU
Nada menos que una de cada cuatro personas en el mundo no hace suficiente ejercicio. Y eso que el ejercicio contribuye a una mejor salud y a evitar enfermedades como las cardiovasculopatías, la diabetes y el cáncer. Que todos debamos movernos más es una cosa, pero ¿qué forma de ejercicio es la más […]
WARM UP 2R RUN 400 M 25 sec L sit hold from the bar 20 Bear crawl 10 Push ups 5 Wall climb WOD IN THREE GYMNASTIC COMPLEX (10´) Accumulate máximum number of rounds Complex must be unbroken 2 strict pull up+ 3 pull ups+ 4 c2B BARBELL COMPLEX(15´) Maximum number of KG from each […]
WARM UP TABATA -Plancha dinámica -Oseas derecha apoyanda sobre la mano y el cuerpo de lado subo y bajo la cadera apretando abdomen -Oseas izq -Hollow rock hold TABATA Meters assault Barbell good morning Jumps on the disks Kb swing POWER CLEAN + HANG POWER (20´) 2X 3+3 60-65% 2+3 70% 2X 2+2 75-80% *intentamos […]
WARM UP (10´) 3R 10 double air squat 5 barbell snatch pull 5 barbell OH squat 3 wall climb METABOLICO (tandas de 1.30) 20´ 15 box jump over 20/16 cal sky erg 20 sit ups 16/12 cal sky erg 25 sit ups 12/10 cal sky erg 30 sit ups 10/8 cal sky erg 35 sit […]
WARM UP (10´) 3R 15 hollow rock 10 KB rumanian deadlift 15 superman 30 DU DEADLIFT(20´) 4×8 70-80% Between sets 15 russian kb swing (24/16) WOD EMOM Every 5 ´during 20´ (4 rounds) 200 m run 20/15 cal row 10 pull ups 8 TTB
WARM UP (10´) 2R 200 m run 10 jump air squat 5 back and forth kb farmer walk (16- 16/24-24): back and forth= 1 3 wall climb FRONT SQUAT(20´) 1×8 60% 1×6 65% 2×4 70-75% 2×3 80-85% WOD AMRAP 7 10 Front lunge (50/30) 5 Power clean (50/30) *every exercise must be unbroken. Penalty: 15 […]
