91d2bafa-ee6e-46a0-85ca-6c61ab0e9fef

Sabado 15 Diciembre

Warm Up

Mobility

+

3 Rounds: 5 DB Push Press-5 DB Front Squat-5 DB Thruster-5 Up&Down

Skill

Box Jump(as higher as possible)

Movements of the Met Con

Met Con

Team of Two

150 DB Hang Squat Clean Thruster

Partner 1 works while Partner 2 holds a plate in a “farmer hold” position.

At the top of every 5 minutes both do 5 burpees synchro.

End Of The Wod

Core Training

14 diciembre 2018
img_0973

Viernes 14 Diciembre

Warm Up

Mobility

+

Burgener warm up

Skill

Movements of the Met Con

Met Con

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

End Of The Met Con

Recovery

13 diciembre 2018
37b

Jueves 13 Diciembre

Warm Up
Mobility

+
3 rounds: 200m run-5 muscle clean-5 front squats

Skill
Preparation squat clean

Met Con
4 rounds for time of:
20 squat cleans
800-m run

End Of The Wod 

Stretching

12 diciembre 2018
3E22BF9D-2EBB-4320-82FE-685020CC6F65

Miercoles 12 Diciembre

Warm Up

Mobility

+

Educative Turkish get up

Skill

Improvement technique rope climb

(crossing of the feet + knees to elbows)

Met Con

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2´

End Of The Wod

Arnold press

11 diciembre 2018
single-dumbbell-squat-snatch-pera

Martes 11 Diciembre

Warm Up

Mobility

+

Amrap 7’: 15 DU-10 squats-5 push ups

 

Skill

Rising Rage each Movement

 

Met Con

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

 

End Of The Wod

3 rounds: 50 DU-15 bench press -5 KB OHS each arm

10 diciembre 2018
C65D7E07-720A-4A1A-86FF-BF7D7C0F314B

Lunes 10 Diciembre

Warm Up
Mobility

+
3 rounds
200m row-5 SDHP empty bar-5ring row

Skill

Movements Of The Met Con

Met Con 

3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups

End Of The Met Con 

Recovery

 

9 diciembre 2018
9CB4EBCE-88D2-4A4B-B453-0B5BD6353C06

Sabado 8 Diciembre

Warm Up

Mobility

+

Running Technique

Skill

Movement Of The Met Con

Met Con

»Tumilson »

8 Rounds 

200 m Run

11 Dumbell Burpee Deadlift

End Of The Wod

Team Challenge Row

 

7 diciembre 2018
img_1023

Viernes 07 Diciembre

Warm Up

Mobility

+

Dynamic Warm Up (by two)

 

Skill

Pratice Handstand Walk and Handstand Push Ups

 

Met Con

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

End Of The Wod

Muscle Building

6 diciembre 2018
img_1212

Jueves 06 Diciembre

Warm Up

Mobility

+

2×5 front squat empty bar

2×5 behind the neck push press empty bar

2×5 OH squat

 

Skill

OH squat. Increase load

 

Met Con

Overhead squat 5-5-5-3-3-3-1-1-1 reps

End Of The Wod

21-15-9 OHS 95/65

200m run before each round

 

5 diciembre 2018
square-HERO-MikeKennedy

Miercoles 05 Diciembre

Warm Up

Mobility

+

3 rounds: 30sec ON/30sec OFF  :  DU-KB deadlift-Demi burpees

 

Skill

Movements of the Met Con

 

Met Con

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

End Of The Wod

Recovery

4 diciembre 2018
306C8B0E-09C2-4105-8D93-99652F9EB92C

Martes 04 Diciembre

Warm Up

Mobility

+

Jefferson curl 2×10 reps

Good morning 2×10 reps

Kb swing russe 3×5 reps

 

Skill

Deadlift

 

Met Con

Deadlift 10-10-5-5-3-3 reps

End Of The Wod

AMRAP 7´

500m row + max reps toes to bar

3 diciembre 2018
img_1236

Lunes 03 Diciembre

Warm Up

Mobility

+

9-7-5 Wallball-Ring row

 

Skill

Front Squat-Strict Pull Ups (super set, 2+2 reps)

Met Con

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

End Of The Wod

Core Training

2 diciembre 2018
1aff4d12bb1664ffee2a911ac980fd77

Sabado 01 Diciembre

Warm Up

Mobility

+

Good Morning-Plank Shoulder Tap-“Best stretch in the world”

Skill

Emom 12´

1.10 Up&Down

2.20 Air Squat

3.10 KB Swing

4.30´´Hollow Hold

Met Con

“Fat Amy”(Down and Up)

50 Air Squat

10 Burpees

40 Sit Up

10 Burpees

30 Lunges Alterning

10 Burpess

20 KB Swing

10 Burpees

10 Bear Crawl

End Of The Wod

Handstand Walk

30 noviembre 2018
3ac95a6652ff544451c492752f7cb175

Viernes 30 Noviembre

WarmUp

Mobility

+

3 rounds: 200m run-20 sec dead hang

Skill

Yoke carry 15m

 

Met Con

4 rounds for time of:
400-m run
200-m farmers carry

End Of The Wod

Stretching

29 noviembre 2018
noexcuses

Jueves 29 Noviembre

Warm up

Mobility

+

Emom 5’:

30 DU + 5 muscle clean

 

Skill

Power clean. Rounds of 2 reps( increase load)

 

Met Con 

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

End Of The Wod

Muscle Building

28 noviembre 2018
squat1

Miercoles 28 Noviembre

Warm up

Mobility

+

4 rounds: 5 squats-10 sit ups (air squat, zercher squat, front squat, back squat)

Skill

Back squat. Increase load.

Met Con

For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

End Of The Wod

Stretching

27 noviembre 2018
dc1b48871162fafe426420d7414b12e3

Martes 27 Noviembre

Warm up

Mobility

Skill

Technique PVC + empty bar of each  movement + complex 2-2-2 reps

Met Con

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

End Of The Wod

21-15-9 Shoulder to overhead

42-30-18 Double unders

26 noviembre 2018
5122C209-6FDC-4204-A871-642EA8DDC8E4

Lunes 26 Noviembre

Warm up
Mobility
Amrap 7’:
10 kb deadlift alterné-10 sit ups-10 step ups

Skill
Technique dumbbell or kettlebell snatch + progression toes to bar

Met Con
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

End Of The Wod 

Reverse hipper

 

25 noviembre 2018
DCIM103GOPRO

Domingo 25 Noviembre

Wod Of The Last sunday Of The Month.

Training Day. Have a good Training.

24 noviembre 2018
4497816C-82E7-45E6-83F3-EB27407A042E

Sabado 24 Noviembre

Warm Up 

Mobility

+

Tabata. Kipping Swing-Jumping Jack- Ring Row-Mountain Climber

Skill 

Technique Climb Rope

Met Con 

Everest

1Rope Climb-400 m Run

2Rope Climb-400 m Run

3Rope Climb-400 m Run

4Rope Climb-400 m Run

3Rope Climb-400 m Run

2Rope Climb-400 m Run

1Rope Climb-400 m Run

End Of The Wod 

Stretching

23 noviembre 2018
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Viernes 23 Noviembre

Warm Up

Mobility

+

3 rounds :

200m run,

5 deadlift,

5 hang muscle clean,

5 shoulder press

 

Skill 

Complex:

3 deadlift-2 hang clean-1 hang clean & jerk

Met Con

1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

End Of The Wod

Amrap : 2 hang clean and jerk 80% du complex + 10 burpees over bar

22 noviembre 2018
opening

Jueves 22 Noviembre

Warm Up

Mobility

+

Game with row

Skill

Handstand Push Reps Rounds of  3 Reps (Find your deficit)

Met Con

2 rounds for time of:
50-cal. Row
25 Handstand Push-Ups

End Of The Wod

Bent Over Row

21 noviembre 2018
muscle-up

Miercoles 21 Noviembre

Warm Up

Mobility

+

3 rounds Crossfit Warm Up

Skill

Technique Squat Snatch + Progression Muscle Ups

Met Con

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar Muscle-Ups
Squat Snatches

End Of The Wod

Stretching

20 noviembre 2018
2017080308045181_DAA_AN2I3526

Martes 20 Noviembre

Warm Up

Hinshaw warm up

Skill

Drills running

 

Met Con

Run 5,000 meters

 

End Of The Wod

Core Training

19 noviembre 2018
5981ff8c68431.image

Lunes 19 Noviembre

Warm Up

Mobility + Drills double unders

Skill

Overhead Lunges with bar

 

Met Con

5 rounds for time of
50 double-unders
50-ft. single-arm overhead lunge

End Of The Wod

JM Press

18 noviembre 2018
CB3C4D3F-2307-4BC4-8608-233021C8A13A

Sabado 17 Noviembre

Warm Up 

Mobility

+

3 Rounds :5 WallBall throw partner -5 Synchro Burpees -200 m Run ( holding hands).

Skill

45 ‘’ On-15’’ Off (12 Rounds)

Kb Front Rack Hold- Plate Oh Hold

Met Con 

200 m Buddy Carry

4 Rounds

5 Burpees over partner

10 Yunkyard Dog

15 Partner Wall Ball

200 m Buddy Carry

End Of The Wod 

Partner Wall Ball Sit Up

17 noviembre 2018
kipping-chest-to-bar-pull-up-pera

Viernes 16 Noviembre

Warm Up

Mobility

+

3 rounds:

10 deadlift empty bar-10 ring row

Skill

2x (5 deadlift+10 kipping swing)

2x (5 deadlift+5 strict pull ups)

2x (5 deadlift+5 kipping pull ups)

Increase the load at each block

Met Con

21-15-9 reps for time of:
Pull-ups
Deadlifts

End Of The Wod

Handstand Hold  3x Max Time (1’ rest)

15 noviembre 2018
telechargement

Jueves 15 Noviembre

Warm Up

Mobility

+

3 rounds:

200m run-5 muscle clean-5 front squats

Skill

Squat clean.

Weight Determination

Met Con

Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.

 

End Of The Wod

2000m Row

14 noviembre 2018