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
images-1

Miercoles 14 Noviembre

Warm Up

Mobility

+

Jefferson Curl 2×10 reps

Monckey Fucker 2×10 reps

Good Morning 2×10 reps

 

Skill

Deadlift 10 reps

 

Met Con

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

 

End Of The Wod

Turkish Get Up

13 noviembre 2018
img_1216

Martes 13 Noviembre

Warm up

Mobility

+

3 rounds:

10 Sit ups-20” Handstand hold

 

Skill

Technique knees to elbows

Met Con

Complete as many rounds as possible in 20 minutes of:
10 Strict Knees-to-elbows
3 Wall walks

End Of The Wod

5×5 Power Swing

12 noviembre 2018
maxresdefault

Lunes 12 Noviembre

Warm Up 

Mobility

+
4 rounds:
15 jumping jack,
10 squats
(air squat-goblet squat- kb front squat-back squat)

Skill

Pause squat jump 3 reps + 15 jumping plate

Met Con 
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.

End Of The Wod

Core Training

 

 

11 noviembre 2018
70DC20F9-4808-4D31-81E0-E6C7D77913E2

Sabado 10 Noviembre

Warm Up

Mobility

+

200 m Run+ 3 rounds: 7 Wall Ball-7 Knee Push Up-7 Lunges

Skill 

Double Under

Movements of the Met Con

Team Wod Partner 

Team Of 2. Amrap 30´

400 m Run(together)

45 DU

15 Thruster

15 Hand Push Up Release

15 Lunges (back rack)

Partner 1 Holds plate while partner 2 performs the movements.

If one of the both stops, the both must stop

End Of The Wod

Stretching

9 noviembre 2018
cwI2Z

Viernes 09 Noviembre

Warm up

Mobility

+

3 rounds: 5 shoulder press + 15 scap pull

Skill

Technique push press + load determination

 

Met Con

5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

End Of The Wod

Core Training

8 noviembre 2018
images

Jueves 08 Noviembre

Warm up

Mobility

+

Jefferson curl 2×10 reps

Good morning 2×10 reps

 

Skill

Technique + increase load

Met Con

Deficit deadlift 5-5-5-5-5 reps

End Of The Wod

15/10/5

Kb swing,

Toes to bar

7 noviembre 2018
images

Miercoles 07 Noviembre

Warm up

Mobility

+

Preparation and ajusting Rowers

 

Skill

Bench Press+ Toes to bar

Met Con

4 rounds for time of:
25-cal. row
25 burpees

End Of The Wod

Weighted Pull Ups

6 noviembre 2018
handstand99

Martes 06 Noviembre

Warm up

Mobility

+

10/8/6/4/2 Medball Clean- Push Ups

 

Skill

Mouvements of the Met Con

Met Con

For time:
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.

End Of The Wod

Glute ham raise eccentric

5 noviembre 2018
8A4C88CA-EE73-4A25-8BC7-150C7E6F8BB5

Lunes 05 Noviembre

Warm up
Mobility

+
Emom 5’ empty bar: 5 pause push press

Skill
Technique split jerk
(split jerk balance, tall jerk, stato dynamique)

Metcon
Split jerk 1-1-1-1-1-1-1 reps

End Of The Wod
AMRAP 3’
20 burpees + max S2OH 115/75

4 noviembre 2018
02D79F71-45A6-4DE7-8F09-AC68D71858BA

Sabado 03 Noviembre

Warm Up

Hinshaw Warm Up – Cone Game

Skill

Back Squat

Met Con

4’On/2’Off

Station A: Run 200m-Burpees 10

Station B: Du 30-Pull Up 10

Station C: Row 250/200 m-Toes To Bar 10

Station D: Box Jump 10-Wall Ball 10

End Of The Wod

Team Core  Training

 

 

2 noviembre 2018
img_1235

Viernes 02 Noviembre

Warm Up

Mobility

+

Emom 10’

M1: 150/100m row

M2: 5 knee raise assisted pull ups with box

 

Skill

Technique Rope Climb

 

Met Con

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

End Of The Wod

Bring Sally Up Push Up

1 noviembre 2018
img_0973

Jueves 01 Noviembre

Warm Up

Mobility

+

3 Rounds : 10 Squat-10 Push Up-10 Good Morning

Skill

Sumo Deadlift High Pull

Push Press

Met Con

Tabata Fight Gone Bad

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

End Of The Wod

Core Training

31 octubre 2018
img_0979

Miercoles 31 Octubre

Warm Up

Hinshaw warm up

 

Skill

Improvement Box Jump

 

Metcon

3 rounds for time of:
800-m Run
50 Box Jumps

End Of The Wod

Stretching

30 octubre 2018
17934106_399316523765151_7042780491719639040_n

Martes 30 Octubre

Warm up

Mobility

+

5-4-3-2-1

Kb deadlift,

Kb strict press

Kipping swing (10-8-6-4-2)

Skill

Mouvements of the Met Con

Met Con

Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

End Of The Wod

1000 m Row

29 octubre 2018
boomeralredspencerhendelsnatch

Lunes 29 Octubre

Warm Up 
Mobility

+
Barbell yoga
2×5 muscle snatch from hips
2×5 muscle snatch from hips+ strict press behind the neck

Skill
Technique snatch
3×3 muscle snatch
3×3 power snatch
3×3 squat snatch
Light weight

Met Con 
Snatch 2-2-2-2-2-2 reps

End Of The Wod 
15-12-9
Snatch
Box jump

28 octubre 2018
0F602E5C-159A-4C0B-BABD-ECBF9A19F08B

Domingo 28 Octubre

Wod Of The Last sunday Of The month.

Ready ?!? 😊💪💪💪😊

27 octubre 2018
2170ea3009101e32d2cbc0a0d035dbd5

Viernes 26 Octubre


Warm Up
Mobility

+
Amrap 7’
200m run-20m db OH Right Arm-20m Left Arm

Skill
Push Jerk

Metcon
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

End Of The Wod 

Chin Up as long as possible

25 octubre 2018
images

Jueves 25 Octubre

Warm Up
Mobility
3 rounds:
5 deadlift-5 hang muscle clean-5 burpees-5 sit ups

Skill
Complex :
3 deadlift + 3 hang power clean

Metcon
Saved by the Barbell
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

End Of The Wod

Stretching

24 octubre 2018
squat1

Miercoles 24 Octubre

Warm up
Mobility

+
Single knee touch 10x
Double knee touch 10x
Push knee 10x
Arm reach 10x
Amrap 5’
20 DU-5 back squat empty bar

Skill
Back Squat

Metcon
Back squat 5-5-5-5-5 reps

End Of The Wod
21-15-9
Burpees
Box jump

23 octubre 2018
bb4900dc-e485-468e-94c7-b305c6fcfb93

Martes 23 Octubre

Warm Up
Mobility

+
Burgener Warm up

Skill
Technique snatch
Complex:
1 Power Snatch
1 OH Squat
1 Squat Snatch

Metcon
For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

End Of The Wod 

Upper Back finisher

22 octubre 2018
img_1024

Lunes 22 Octubre

Warm up
Mobility

+
Tabata warm up sit up-superman-squat

Skill
Pistol progression and adaptation

Met Con 

2 rounds for time of
50 GHD sit-ups
60 hip extensions
70 single-leg squats

End Of The Wod 

Accessorie work out

21 octubre 2018
23BBFBAD-8979-4F3F-984E-5D3D83A50BF4

Domingo 21 Octubre

Rest Day.Día de descanso.

Keep Calm and Have good time.

 

21 octubre 2018
50FC3B00-50C7-4BEA-8AB5-B4E7A69AB0AB

Sabado 20 Octubre

Warm Up 

Hinshaw warm up

Skill

Mouvements Of The Met Con

Team Met Con 

Team Of 2. Amrap 30´ 

Deadlift Db( Partner 1)-200 m Run(Partner 2). And switch.

Bar Muscle Up(Partner 1)-200 m Run(Partner 2). And switch.

Thruster Db(Partner 1)-200 m Run(Partner 2). And swich.

Wall Walk(Partner 1)-200 m Run(Partner 2). And switch

Clean&Jerk Db(Partner 1)-200 m Run(Partner 2)

Numbers Of Reps Of each mouvement is time Of Run.

End Of The Wod

Stretching

 

19 octubre 2018
images (1)

Viernes 19 Octubre

Warm Up

3 Rounds. Empty Barbell

200 m Run-5 Muscle Clean-5 Shoulder Press

Skill

Technique +load determination

Test: 400m Run + 2 C & J

Metcon

For Time
20 clean and jerks

End Of The Wod

“Annie”

 

18 octubre 2018
images

Jueves 18 Octubre

Warm up

Mobility

+

Amrap 7’

200m run-5 burpees-10m bear crawl

Skill

Technique HandStand walk + adaptation

Metcon

Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk

End Of The Wod

Emom : 10 kettlebel power swing (hardstyle)

17 octubre 2018
D2745ACD-2EA9-4CFE-A801-EDB6CDA67125

Miercoles 17 Octubre

Warm up

Mobility

+

100m row-5 front squat- 5 push press

100m row- 10 thrusters empty bar

Skill

Preparation Thruster

Metcon

5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

End Of The Wod

Stretching

16 octubre 2018