Ring-Dips

Jueves 21 Noviembre

Warm Up

Mobility

Tabata : Scales-Hanstand Hold( 4 rounds of each)

Tabata: Plank-L-Sit(4 rounds of each)

Skill.

5´to reach 70% of 1 Rm of Deadlift

Then

E2:30MOM. 5 Rounds

5 Sumo Deadlift

Met Con.

3 RFT:

400 mts Run

21 Ring Dips

2 Legless Rope Climb

End Of The Wod

Shoulders Stretching

20 noviembre 2019
img_0923

Miercoles 20 Noviembre

Warm Up

Mobility

2 Rounds

10 Good Morning  empty barbell-10 Russian Baby Maker-10 Back Squat empty barbell-10 Push-Ups

Skill. 

5´to reach 75% of 1 Rm Back Squat

Then

E2:30 MOM. 5 rounds

5 Back Squats

Met Con. 

For time :

150 Wall Balls

Each Time you break a set or rest, stop and perform 15 Jefferson Curls

End Of The Wod. 

Stretching recovery

19 noviembre 2019
t2b-zapoli

Martes 19 Noviembre

Warm Up

Mobility

2 Rounds

15 V-Ups-15 Back Extensions-10 Air Squat-10 Lunges-5 Scap-Pulls-5 Push-Ups

Skill.

EMOM 10´

ODD : 3 Ring MU/Ring Pull Ups avec False Grip/C2B

EVEN : 1´L-Sit

Met Con.

Amrap 5´ : 10 HP Snatches-5 Burpees Over Bar

1´Rest

Amrap 5 ´ : 10  KB Thrusters-10 Cal Row

1´Rest

Amrap 5´ : 50 T2B-Max Time Plank

End Of The Wod.

200 mts Walking Lunges

18 noviembre 2019
C65D7E07-720A-4A1A-86FF-BF7D7C0F314B

Lunes 18 Noviembre

Warm Up

Mobility

2 Rounds:10 DU-8 SDHP KB-8 Hollow Rocks-8 Cal Row

Skill.

E3MOM. Complex. 3 rounds

5 Sumo Deadlift-3 Sumo Deadlift High(Shrug)-1 Sumo Deadlift High Pull

Met Con.

5 Rounds for time of :

50 DU

20 SDHP

20 GHD Sit-Ups

20-Cal. Row

End Of The Wod.

50 Floor Wipers(with the same barbell)

17 noviembre 2019
049D3236-3ABA-44D6-A339-225D7D53E24E

Domingo 17 Noviembre

Rest Day ! Have a good day !

Día de descanso ! Que teneis un buen día !

16 noviembre 2019
339312bd078c5dea4c3af1e4a705743d-athletisme-les-mondiaux-de-relais-2019-s-installent-au-japon

Sabado 16 Noviembre

Warm Up

Mobility

Amrap 5´

200m Run- 5 Squats – Jumps-5 Scap Pull

Skill 

Mouvements du Met Con

Met Con 

Team of 2

Amrap 30´

800 mts Run (change each 200 mts)

24 Box Jumps

11 Front Squats

2 Bar Muscle Ups

 

15 noviembre 2019
9CBE0A35-DF36-4FF8-BCA7-5B130FAC881C

Viernes 15 Noviembre

Warm Up

Mobility

.Tabata Scales Front+Back

.Tabata L-Sit-Handstand Hold

Skill 

40´´ On-20´´ Off. 2 Rounds

.Y Plank

.Side Plank Left

.Side Plank Right

.Hold Squat

.Hanging L-Sit

Met Con 

4 Tabatas. Rest 3´(4 rounds of each movement)

-Row-Bench Jump

-DU-Jumping Lunges

-Burpees-Tuck Jumps

-Shuttle Sprint –Broad Jump(sur 25m)

14 noviembre 2019
catch

Jueves 14 Noviembre

Warm Up

Mobility

4 Rounds: 30 Mountain Climbers-30 Jumping Jacks-10 Push- Ups-10 Lunges

Skill 

Tabata Superma-Sit Ups(4 rounds each one)

Tabata Hollow Arch Hold-Hollow Hold(4 rounds each one)

Met Con

For Time

2000 mts Row

1000 mts Run

75 Burpees

50 DU

13 noviembre 2019
CUTp4zGUwAAx7eN

Miercoles 13 Noviembre

Warm Up

Mobility

Amrap 6´

10 Air Squat-10 Push Press (empty barbell)-5 Burpees

Skill 

E2MomX6

5 Med-Ball Deadlift-5 Hang Power Cleans. Med Ball-5 Front Squats. Med Ball-5 Med Ball Cleans

+

3 Rounds : 6 Push Jerk. Increase weight

Met Con 

50 Med Ball Cleans

25 Push Jerks

50 Med Ball Cleans

End Of The Wod

Amrap 5´

5 Deadlift(same barbell)-5 Push Up

12 noviembre 2019
img_1138

Martes 12 Noviembre

Warm Up

Mobility

3 Rounds: 200 m Run-15 KB Deadlift-10 V-Ups

Skill

Technique Kb Swing

Emom x6 (3 Rounds)

Odd : 10 Kb Swings

Even : 15 Burpees Over KB

Met Con 

75 KB Swings(20/16 kgs)

50 GHD Sit-Ups

1000 mts Row

11 noviembre 2019
5981ff8c68431.image

Lunes 11 Noviembre

Warm Up

Mobility

2 Rounds :

20 Mountain Climbers-6 Kb Push Press( 3/3)-10 Gobelet  Squat-20 mts Bear Crawl

Skill

3 Rounds (Increasing Weight)

10 Box Step-Ups

10 Walking Lunges OH ( 1 KB/DB)

5 Kipping HSPU/Pike Push-Ups

Met Con

61 mts DB OH Walking Lunges

50 DB Box Step-Up

50 Strict HSPU

61 mts Handstandwalk

End Of The Wod

Stretching Shoulders

10 noviembre 2019
E0D6B393-80A0-4831-9B16-B2FEA30DD8EE

Domingo 10 Noviembre

Rest Day ! Have a good day !

Día de descanso ! Que teneis un buen dia !

9 noviembre 2019
75199831_1802305449923357_2784013022631297024_o (1)

Sabado 09 Noviembre

Warm Up

Mobility

Emom X 9

1´Lunges

1´KB SDHP

1´Push Press Empty Barbell

8 noviembre 2019
maxresdefault

Viernes 08 Noviembre

Warm up

Mobility

3 rounds

10 scap pull-10 pull over -10 scap push-10 push ups hand release-10 squats “slow”

Skill

Find your 3RM  Paused Front Squat (3s rest down on each rep)

Met Con

3 rounds at any pace of:

Max pull-ups
Max-rep bench press
Max squats in 60 seconds

End Of The Wod

Team of 2:

 Amrap 8’

10 Wall Ball (share)

20m Run with Wall Ball (change when you want)

20 Squats ball (share)

 

7 noviembre 2019
games

Jueves 07 Noviembre

Warm Up

Mobility

3 rounds

200m run-10 front squat PVC-10 Shoulder press PVC-10 thruster PVC

Skill

Find your 1rm Thruster

Met Con

For time

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

6 noviembre 2019
8A4C88CA-EE73-4A25-8BC7-150C7E6F8BB5

Miercoles 06 Diciembre

Warm Up

Mobility

3 Rounds

10 Over head press barbell

10 Fall Down position split jerk

10 cal row

Skill

5-5-3-3-1-1 Spit Jerk

Met Con

5 Rounds

  1. Cal Row (1´work-15´´change)
  2. Hollw Rock(1´work-15´´ change)
  3. Box Jump(1´work-15´´change)

End Of The Wod

Amrap 5´

Push Up

5 noviembre 2019
crossfitportixol-42

Martes 05 Noviembre

Warm Up

Mobility

3 rounds

40’’ On/ 10’’ Off

 KB Over head Walk right-KB Over head Walk left-KB Deadlift right-KB Deadlift left-Up&Down

Skill

3 Rounds

6-8 Single arm Dumbell Upright Row

6-8 Box step down with KB (descent en 3´´)

Met Con

5 rounds for time of:

400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

End Of The Wod

2-3 Rounds

20 russian twist with wall ball

20 plank drive with wall ball

20 sit ups with wall ball

20’’ L-hang with wall ball

Rest 1’

4 noviembre 2019
scott-panchik-regionals-2

Lunes 04 Noviembre

Warm Up

Mobility

3 rounds

20m Bear Crawl-20 good morning –20’’ dips ring static-2 Wall walk

Skill 

Movements Of The Met Con

Emom 15’

A. 5-10m handstand walk/ 20 shoulder tape/ 20’’-30’’ handstand hold

B. 5 Strict Muscle Up Excentrique

C. 10-8-6-4-2 Deadlift ( Load increase)

Met Con

6 rounds for time of:

8-meter handstand walk
4 strict muscle-ups
2 deadlifts

End Of The Met Con

Tabata. Shuttle sprints

3 noviembre 2019
DE06EB16-F786-41D7-95C5-A45F1CB62010

Domingo 03 Noviembre

Rest Day ! Have a good day !!!

Día de descanso! Que teneis un buen dia !!!

2 noviembre 2019
10A0B692-D402-460E-A67A-8E69A8FA710B

Sabado 02 Noviembre

Warm Up

Mobility

Skill

Movements Of The Met Con

Met Con 

Open 20.04

1 noviembre 2019
CUTp4zGUwAAx7eN

Viernes 01 Noviembre

Warm Up

Mobility

1 Round: 200m Run-30 Jumping Jack-20 Mountain Climber

Skill

Emom 12´

1.  Hang Hold

2. 20 Burpees

3. 30 Lunges

Met Com

Team Wod. Amrap 30´

Partner A:

10 Box Jumps

20 Wall Balls

30 Sit-Ups

Partner B:

200m Run

Time of Run is time of work

 

 

 

 

 

 

31 octubre 2019
18-2_G_3658-uehdw673bsvdDFcdQed

Jueves 31 Octubre

Warm up 

Mobility

3 rounds

10 elbows rotation

8 pike push ups

1’ plank

Skill 

Shoulder Press- Load Increase.

Between each round: 20’’ L-Sit

Met Con

Shoulder press 3-3-3-3-3-3-3 reps

End Of The Wod

Amrap 8’

1-2-3-4…….

Push Jerk

Bar Facing Burpees

 

30 octubre 2019
clean1

Miercoles 30 Octubre

Warm Up

Mobility

Fun warm up

Skill

Rowing: 3 x Game of 100m

Hang Squat Snatches

3 Rounds

5 hang muscle snatch-5 hang power snatch-5 hang squat snatch-5 OVH squat

Met Con

3 rounds for time of:

21 hang squat snatches

Row 500 meters

Plank hold for time equal to row time

End of the Wod

 3 x 15 hips trust weighted- 2’’ hold

 

29 octubre 2019
split-jerk-pera

Martes 29 Octubre

Warm Up

Mobility

 

40’’ on each movement

Push up to downward dog-Slow Air squat-Plank hold

Push up to downward dog-Slow Air squat-Hollow hold

Push up to downward dog-Slow Air squat Arch Hold

Skill

I Round each minute

2 Rounds 3 muscle clean + paused split jerk – pause 3’’ 

2 Rounds 3 paused power clean + Paused split jerk – pause 3’’ 

2 Ronds paused clean +Front Squat+ Paused split jerk – pause de 3’’ 

Met Con

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

28 octubre 2019
pullup2

Lunes 28 Octubre

Warm Up

Mobility

3 rounds: 20m broad jump-10 ring row-8 knees push ups

Skill 

Movements Of The Met Con

Met Con

On a 25-minute clock:

As many rounds as possible in 5 minutes of:

10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:

8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:

6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:

4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:

2 strict pull-ups, 4 push-ups, 6 squats

End Of The Wod 

TABATA

4X STAR PLANK

4X SIDE STAR PLANK D/G

27 octubre 2019
3DD65493-91D0-4C22-876C-72A207E33168

Domingo 27 Octubre

Ready ?!? We’re waiting for you to train !!!

Listo ?!? Os esperamos para entrenar !!!

26 octubre 2019
2410D692-6B06-462C-92EB-056E25D2161A

Sabado 26 Octubre

Open 20.3

For time :

21 deadlifts 102/70 kg
21 handstand push-ups
15 deadlifts 102/70 kg
15 handstand push-ups
9 deadlifts 102/70 kg
9 handstand push-ups
21 deadlifts 143/93 kg
15 mètres handstand walk
15 deadlifts 143/93 kg
15 mètres handstand walk
9 deadlifts 143/93 kg
15 mètres handstand walk

25 octubre 2019
kippin-bar-muscle-up

Viernes 25 Octubre

Warm Up

Mobility

3 Rounds

5 Muscle Clean -5 Shoulder Press -5 Power Clean -5 Push Press

Skill

Clean & Jerk. Load Increase

Met Con

12-9-6-3 reps for time Of:

Clean and Jerks

Bar Muscle-Ups

End Of The Wod 

Combo Core / Shoulder Finishers

24 octubre 2019
305686690

Jueves 24 Octubre

Warm Up 

Mobility

Hinshaw Warm Up

Skill

4 Rounds:

20 plate bent Over Row -5 excentric Hspu-15 m plate OVH lunges

Met Con

3 Rounds for time Of :

Run 800 meters

Rest 2 minutes

End Of The Wod 

Stretching

23 octubre 2019
44D34CF5-6B84-44E7-9F8D-AF944F898478

Miercoles 23 Octubre

Warm Up 

Mobility

Burgerner Warm Up

Skill

Each 1’30

Complex: 1 Hang Power Snatch- 1 Overhead Squat – 1 Squat Snatch

Met Con 

3 Rounds for time Of

21 Hang Power Snatches

50 Squats for time

L-Sit for time equal to Squat time.

End Of The Wod 

3 Sets:

15 Kb Floor Press- 6/8 alterning dual Kb prone bent over row

30 reps standing band pull apart – 60 ‘’ Rest

22 octubre 2019
samdancer-ranchdeadliftladder-e1469111215610-1280×720

Martes 22 Octubre

Warm Up 

Mobility

3 Rounds: 5 Inch Worm-5 Front Scale+Back Scale-15 Deadlift

Skill

Deadlift. Load Increase

Met Con 

5-5-3-3-3-1-1-1-1 Reps

Deadlift

End Of The Wod

30-20-10

Wall Ball Shots

10-20-30

Box Jumps Over

21 octubre 2019