19719076-38AE-4FB5-92F2-A278E911DD93

Martes 18 Junio

Warm Up

Mobility

+

4´ : 20´´ON- 10´´ OFF : Push Up-Reverse Lunges

Skill

Strict Muscle Up

Focus Transition

Emom 9 ´

1. 30´´ Box Dip Transition

2. 30´´ Strict Pull Up Bar

3. 30´´ Hollow Arch

 

Met Con

Amrap 12´

5 Strict MU

20 Walking Lunges

End Of The Wod

Scale : 4 Rounds 10´´ON-10´´OFF. (alternate Front-Back)

Practice Handstand : 5 Rounds 30´´ ON-15´´OFF

-Practice ascend to Handstand

-Handstand Hold

-Slow Descent from Handstand

Stretching( focus shoulders)

17 junio 2019
8A4C88CA-EE73-4A25-8BC7-150C7E6F8BB5

Lunes 17 Junio

Warm Up

Mobility

+

Preparation Clean.2 rounds(5 Reps each movement)

Shrug-High Pull-Hang Muscle Clean -Hang Power Clean -Hang Squat Clean -Deadlift – Squat Clean

Preparation  Jerk.2 Rounds(5 Reps each movement)

Shoulder Press -Dips barbell front squat -Dips+Drive -Push Jerk – Split Jerk.

Skill 

Technique+Load increase

1 clean&jerk-55%-1 clean&jerk-65%-1 clean&jerk -75%

Met Con

1 rep 80%-1 rep 85%-1 rep 90%-1 rep 95%-1 rep 100%

End Of the Wod

Scale Practice

L-Sit Practice

Accumulate 1’ Static  V-up

Stretching.

16 junio 2019
B758BB7E-EAD2-4607-9473-D3389531C309

Domingo 16 Junio

Rest Day. Día de descanso.

Have a beautiful day !!!

15 junio 2019
Crossfit training in ghetto

Sabado 15 Junio

Warm Up

Mobility

+

4 Rounds: 10 Air Squat-10 Up&Down-10 Back Extension-10 Push Up

Skill

Movements of The Met Con

Met Con

AMRAP 30´

30 KB Swing

30 mts Walking Lunges

600 mts Run

30 mts Walking Lunges

End oF the Wod

Stretching

14 junio 2019
3bd8e23fd268221de22715315ad82598

Viernes 14 Junio

Warm Up 

Mobility

3 Rounds(Team-You Go-I Go)

10 Scap Pull/20´´ L-Sit (au sol)

10 Push Up/20´´ Plank

10 Cosak Squat/20´´Hollow Rock

Skill 

E2mom (12´ )

-Roll Deck Squat-10 reps au total

-Box Pistols-10 reps

-Roll Pistols-10 reps

Met Con 

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

End Of The Wod

Stretching

13 junio 2019
crossfit-grunge

Jueves 13 Junio

Warm Up 

Mobility+3 Rounds : 5 Push Ups-10 Box Step Ups-5 Ring Row

Skill 

Movements  of the Met Con

Met Con 

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. Box

End Of The Wod 

Afap. Time Cap 5´

60 Kb Swing

12 junio 2019
thrusters

Miercoles 12 Junio

Warm UP

Mobility

Emom 9´ :

1-150 m Row

2-12 Thruster

3-9 Plank dynamic 

Skill

DU-Triple. Practice

Thruster. Load Increase 

Met Con

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

End Of The Wod

Amrap 5´-Team of 2

Sit Up Wall Ball

11 junio 2019
maxresdefault

Martes 11 Junio

Warm Up

Mobilité+

Amrap 5´ : 12 Jumping Jack-10 Good morning-8 Air Squat-6 Push Up

Skill

Movements of the Met Con

Met Con

« CrossFit Total »

Back Squat-Shoulder Press-Deadlift

3´To increase to 50% of 1 RM of movement  then Emom2 ( for each movement)

RX : 5 reps 60%-3 reps 70%-2 reps 80%-1 rep 90%-1 rep 95%-1 rep 100%

Int : 5 reps 60%-3 reps 70%-3 reps 80%-3 reps 90%-3 reps 90%-3 reps 90%

Beg : 5×5  reps

10 junio 2019
44D34CF5-6B84-44E7-9F8D-AF944F898478

Lunes 10 Junio

Warm Up

Mobility

Skill

Scale/Plank. 

Tabata Time.

1Front Scale/Plank Neutral.  

2-Back Scale/Plank Dynamic.

3-Front Scale-Back Scale.

4-Plank Side.

Met Con 

Handstand/L-sit

Emom 16´

1-45´´Handstand Hold

2-30´´Hold Holow Body

3-8/14 Handstand Swift

4-45´´L-sit ( Hands on plate)

End Of The Wod

Stretching.

9 junio 2019
wodapalooza

Sabado 08 Junio

Warm Up

Mobility + Fun Warm Up

Skill

Movements of the Met Con

Met Con

Team Wod. 3 Partners

1.Cal Row 400 Cal

2.Run 200 m

3Acccumulate 600 Reps with:

100 STOH

100 Burpees

100 Front Squat

100 Kb Swing

100 Deadlift

100 T2B

There is no rest. You run or you row or you do reps.

 

7 junio 2019
catch

Viernes 07 Junio

Warm Up

Mobility

+

3 rounds: 10 sumo deadlift high pull 1kb -10 burpees over kb- duck walk

Skill

Game of Row

Met Con
For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

End of The Wod

Recovery

6 junio 2019
images

Jueves 06 Junio

Warm Up

Mobility

+

EMOM 12’

-1 overhead walking 1kb+sit down & go up 3  times with kb hold

-15 V-Up

-5 strict pullup (Australian/ring row) + 5kipping pullup

Skill

Turkish Get up

Adaptations legless rope climb

Met Con

3 rounds for time: 15’

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

End Of The Wod

Stretching

5 junio 2019
noexcuses

Miercoles 05 Junio

Warm Up

Mobility

+

2 rounds: 10 medball deadlift-10 medball clean-10 shoulder overhead medball-5 Burpees over Medball

Skill

Technique of the movements

then

E2MOM 

1 round: 2deadlift-2 squat clean-2 thrusters

Touch and go. Load Increase

1 round x 2: 1deadlift-1 squat clean-1 thrusters

Touch n go. Load Increase between 2 rounds.

Met Con

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

End Of The Wod

3 Rounds:  15 leg curl -15 Situp Medball-45” farmer hold 2kb

4 junio 2019
Games2011_MenE1_RichFroning_Pullup_1

Martes 04 Junio

Warm Up

Mobility+ 3rounds: 10 scap pull-10 scap push-10 squat therapy

Skill

Movements of the Met Con + adaptations

 

Met Con

«Cindy»

Amrap 20’

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

End Of The Wod

Tabata  L-sit/Plank

 

 

3 junio 2019
2017080308045181_DAA_AN2I3526

Lunes 03 Junio

Warm Up 

Mobility

+Dynamic Warm Up

Skill

1x Shuttle Sprint+ 5 Burpees

1xShuttle Sprint+ 5 Squat

1XShuttle Sprint +5 Broad Jump

Met Con

5000 m Run

End Of The Wod 

Practice HandStand

2 junio 2019
img_1236

Sabado 01 junio

Warm Up

Mobility- Fun Warm Up

Skill

Movements of the Met Con

Met Con

«Kelly 2.0» Team Wod.

5 Rounds

800 m Run( 200 m each one)

60 Box Jump(30 each one)

60 Wall Ball(30 each one)

31 mayo 2019
maxresdefault

Viernes 31 Mayo

Warm up 

Mobility

+

3 Rounds: 10 scap pull-10 scap push-250m row

Skill 

Movement  of the Met Con

Met Con 

3 rounds for time of:

5 strict L pull-ups

15 strict push-ups

5 strict L pull-ups

15 strict push-ups

Row 750 meters

 End Of The Met Con

3 Rounds

20 good morning

15 shoulder work

20 harlow

1’ planche

30 mayo 2019
hang-power-clean-zapoli

Jueves 30 Mayo

Warm up 

Mobility

Scale Practice

+

EMOM 9’

1- 20 Du

2- 10 pushup

3- 8 wall ball

Skill 

Push Pres. Load Increase

Met Con

 Push press 5-3-3-1-1-1 reps

End Of The Wod

21-15-9

-Strict press (50% RM)

-Front squat

29 mayo 2019
hollowbody2

Miercoles 29 Mayo

Warm up 

Mobility + 400m run

+

EMOM 12’

1- 8 t2B STRICT ou 15 knee raise  strict

2- 12 burpees
3- 20 hollow rock

 

Skill

Practice L-sits paralette Tabata

 

Met Con

 Team of 2

5000m row

Athlete A row

Athlete B burpees

 

End Of The Wod

Earn en 2 Min with free hanstand hold or wall

 

28 mayo 2019
squat1

Martes 28 Mayo

 Warm up 

 Mobility

+

3 Rounds: Lunges-Worm Push Up-Duck Walk-Elephant

 

  Skill

Mouvements of the Met Con

 

Metcon 

«CrossFit Total»

Back squat, 1 rep

Shoulder press 1 rep

Deadlift, 1 rep

27 mayo 2019
push-ups-trojan-crossfit

Lunes 27 Mayo

Warm up 

Mobility

+

3 rounds: 10 lunge-10 air squat-200m run

 

 Skill 

5×8 Rerverse Lunges back rack (4/each leg)

 

Metcon 

5 rounds for time of:

Lunge 30 feet

15 pull-ups

30 push-ups`

Take a few steps as possible for the lunges, and be super strict on the pull-ups and push-ups

End Of The Wod

Muscle Building

26 mayo 2019
10BCB8C6-23AC-4882-BEAE-3E095962E70D

Domingo 26 Mayo

Last sunday Of The month !!!

Ultimo Domingo del mes !!!

Ready to train ?!?

Listo para entrenar ?!?

26 mayo 2019
Cs5hKIrUkAArLcQ

Sabado 25 Mayo

Warm Up

Mobility

+

Fun Warm Up

Skill

Mouvements of the Met Con

Met Con

AMRAP (with a Partner) in 30 minutes

  • 100 Burpee Box Jump-Overs
  • 800 meter Run
  • 100 Wall Ball Shots
  • 800 meter Run
  • 200 Double-Unders (100 each)
  • 800 meter Run

End Of The Wod

Stretching

24 mayo 2019
scott-panchik

Viernes 24 Mayo

Warm Up

Mobility

+

Amrap 8’

5 wall climb-10 cossak squat-1 go-back double kb hold

Skill

Technique Overhead Squat

Then

Emom 10’

Minute 1 : 5 slow descend

Minute 2 : 7 ovh squat  (load increase each round)

Met Con

 

Overhead Squat 5-3-3-1-1-1 reps

End Of The Wod

Dead by burpees

23 mayo 2019
8fe9c20e-739a-4708-a653-d7fc3c932114

Jueves 23 Mayo

Warm Up

Mobility

+

3 Rounds: 5 scap pull-5 Ring Row -5 push up -200m run

Skill

Strict Muscle Up

Met Con

3 rounds for time of:

5 strict muscle-ups
1 minute of L-sit

End Of The Wod

Shoulder Burner

22 mayo 2019
305686690

Miercoles 22 Mayo

Warm Up

Mobility

+

EMOM 12’

Minute 1 : Shuttle sprint

Minute 2 : 10 wall ball + 1 each round

Minute 3 : 150m row

Skill

Technique Row

Met Con

For time

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

End Of The Wod

3 Rounds

20 biceps curl -20 triceps -45sec plank

21 mayo 2019
FB216A87-4EE3-4966-AAFB-80F99E5C095B

Martes 21 Mayo

Warm Up

Mobility

+

Emom 6’
Minute 1: 20 good morning
Minute 2: 10 step up
Minute 3: 5 deadlift Double KB (5” Up-5 ‘’ Down)

Skill 
Deadlift

Load Increase  5 Reps

Met Con
Deadlift 5-3-3-1-1-1 reps

Then
Practice slow descent from handstand for 20 minutes.

Technique and EMOM 12’
Minute 1 : 30-45sec handstand hold au mur
Minute 2 : 20 hollow rock

Minute 3: 10 Slow descent from handstand

 

20 mayo 2019
thrusters

Lunes 20 Mayo

Warm Up

Mobility

+

2 rounds:  Bear crawl- duck walks- broad jump- lunges

Skill

1 Round: 5 Muscle cleans-5 Front squats-5 Strict press

30”REST:

1 Round: 5 squat cleans -5 push press-5 thruster

30”  REST:

1Round: 5 scap pull- 5 kipping up – 5strict pull-ups

30”REST:

2 rounds: 5 chest to bar pull ups / 5 thursters load increase

Met Con

Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

End Of The Wod 

Partner work legs

 

19 mayo 2019