programación de clases

Specific Warm Up

Skill BMU

• 2x10 Beat Swing
• 2x5 Kip Swing + Liftoff
• 2x5 Bar to hip
• 2x3 Box Muscle Up
• Bar Muscle Up ATT

Wod: AMRAP 12′

1 BMU/2 C2B/2 Pull Up

12 1DB Sntach

30 DU

*Every round +1 muscle up/+2 C2B/+2 Pull Up

Accessory:

4 Rounds

6-8 Bent over row

6-8 Ring Dips

30″ Hollow

Specific Warm Up

Skill BMU

• 2x10 Beat Swing
• 2x5 Kip Swing + Liftoff
• 2x5 Bar to hip
• 2x3 Box Muscle Up
• Bar Muscle Up ATT

Wod: AMRAP 12′

1 BMU/2 C2B/2 Pull Up

12 1DB Sntach

30 DU

*Every round +1 muscle up/+2 C2B/+2 Pull Up

Accessory:

4 Rounds

6-8 Bent over row

6-8 Ring Dips

30″ Hollow

Fullbody strength. EMOM 12′

A. 12 2 DB Hang squat clean

B. 12 Gorila row

C. (6 + 6) Landmine shoulder press

D. 30″ Hollow Rocks

AMRAP 18′. In partners

24-18 Cals Ski / AB (R) + (10 + 10) 1 DB Snatch Sync + 30 Jump Squats (R) + (10 + 10) Renegade Row Sync.

In partners. 2x (2′ On / 30″ Off)

Max Cals Row/Ski

Unilateral leg strength:

Cada 2′30″ x 4:

(10+10) 1 DB Bulgarian split Squats + (10+10) Unilateral romanian DL 1 KB

EMOM 20′

1. 16 1 DB Step ups
2. 8 Elevaciones de pierna colgado / Tumbado
3. 20 KB Swings
4. Max 2 DB Thrusters
5. REST

Core Accesory. 6 x (30″ On / 15″ Off)

1. Elbow plank
2. 1 KB russian twist
3. Hollow

Core Strength.

EMOM 12′

1. 20 Sit ups disco
2. (10+10) Lateral plank hip raises
3. 20 Toe touches
4. 15 1 DB/KB Good mornings

6 x (2′30″ On / 40″ Off)

A. 20 1 DB plank drag + 15 Sumo DL to high pull + 10 Sentadillas con salto + Max Jumping Jacks

B. 20 1 DB Alt. Clean and Jerk + (10 + 10) 1 DB Bent over Row + Max. Mountain climbers

Unilateral torso strength

EMOM 12′

1. (8+8) unilateral TRX Row
2. (8+8) 1 DB Floor press
3. (8+8) Single leg V-ups

AMRAP 9′ I go You go

6 Cals Ski/Row + 8 Flexiones + 10 2 DB Push press

2′ Rest

AMRAP 9′ I go You go

6 Burpees + 8 Remo TRX + 10 (5+5) Gorila Row

TABATA

Half Burpees

1 DB Snatch

Fullbody Power

EMOM 12′

A. 12 Slamballs

B. 12 American KB Swings

C. 12 Lanzamiento de pecho contra pared

Circuito. 3 rondas. 8 x (45″ On/15″ Off):

1. Saltos horizontales
2. Battle rope
3. Remo con goma desde rack
4. 30″ Wall Ball
5. Saltos comba
6. Elevación de cadera desde plancha lateral (rodillas) (20″ cada lado)
7. Flexiones // Flexiones con rodillas
8. REST

Skill: Skin the cat en anillas.

Trabajo técnico de skin the cat en anillas, luego:

EMOM 12:

1. 4 Skin the cat en anillas (RX: Dip + forward roll progression)
2. 30″ Hollow
3. 20″ + 20″ Plancha lateral

Hipertrofia:

Cada 2′ x 4:

12/10/8/6 Fondos + 12/10/8/6 Dominadas

Por parejas 4 x (2′ On / 30″ Off):

1. 20 Pies a barra (R.) + 20 Sentadillas con salto Sync + Max. Flexiones (R.)
2. 20 Sit ups Synch. + 30 Zancadas con salto (R.) + Max Remo en anillas (R.)

Skill: Back lever

Repaso del movimiento, luego:

Cada 2′ x 5:

5-10″ Aguante en tuck (RX: 4 repeticiones de press en tuck)

Fuerza:

Cada 3′ x 4:

6 Flexiones de pino // Pica + 6 Chin ups (lastre)

EMOM 12′

1. 12/6 Dominadas
2. 30″ Hollow
3. 15/8 Fondos
4. 30″ Advanced plank

Warm Up

2x

10/10 Adductor Stretch

30″ Hollow Hold

15 No money

Snatch

50% 1x3

60% 1x3

70% 1x2

80% 1x2

85% 1x2

90% 1x2

93% 2x1

Snatch Pull

100% 1x2

105% 1x2

110% 1x2

115% 2x2

Hang Power Clean

Below Knees

50% 1x3

60% 1x3

65% 3x3

Warm Up

2x

8/8 Bird-dog

20/20″ Side Plank

15 Banded facepull

Clean and Jerk

50% 1x3

60% 1x3

70% 1x2

80% 1x2

85% 1x1

90% 1x1

95% 3x1

BSQ

60% 1x3

70% 1x3

80% 1x2

85% 1x1

90% 1x1

95% 3x1

Tall Snatch

35% 3x3

Warm Up

2x

10/10 Adductor Stretch

30″ Hollow Hold

15 No money

Snatch

50% 1x3

60% 1x3

70% 1x2

80% 1x2

85% 1x2

90% 1x2

93% 2x1

Snatch Pull

100% 1x2

105% 1x2

110% 1x2

115% 2x2

Hang Power Clean

Below Knees

50% 1x3

60% 1x3

65% 3x3

Warm Up

2x

8/8 Bird-dog

20/20″ Side Plank

15 Banded facepull

Clean and Jerk

50% 1x3

60% 1x3

70% 1x2

80% 1x2

85% 1x1

90% 1x1

95% 3x1

BSQ

60% 1x3

70% 1x3

80% 1x2

85% 1x1

90% 1x1

95% 3x1

Tall Snatch

35% 3x3

Engine

36x (1′ On / 10″ Off) (9 rondas)

1. Primeras 3 rondas: 9/12 Cals Ski, siguientes 3 rondas: 12/16 Cals, últimas 3 rondas: 15/20 Cals.
2. Primeras 3 rondas: 9/12 Cals Row, siguientes 3 rondas: 12/16 Cals, últimas 3 rondas: 15/20 Cals.
3. 200 M Run
4. REST

Power

8 x (4′ On / 1′ Off). In partners:

1. Max M Sled Pull only arms (Tramos de 12,5 M). Después 50 M completados. 20 Push ups Synchro.
2. Partner A: 20 Wall Balls, mientras partner B: Plank. Max rounds.
3. Max rounds of: 20 Burpees + 20 2 KB DL
4. Max rounds of: 30 2 DB Squat clean + 30″ Hollow Synchro

Complete

Cada 3′ x 12 (3 rondas). In partners:

1. 600/400 M Run Sync.
2. 750/600 M Skierg
3. 15 Burpees to target
   Synchro + 20 2 DB Thrusters sync.
4. Max M. 1 DB Walking lunges (15 M I go You go)

Foundational

24 x (1′ 15″ On / 25″ Off) (40′. 4 rondas)

1. 12 1 DB OH Triceps extension + max 1 DB row (alt. cada 4 reps).
2. 200 M Run
3. Sled Push + Pull Max M. (Tramos de 7,5 M)
4. 45″ Remo (RPE 7), 30″ (RPE 9)
5. Max rounds of: 10 Push ups + 10 Ring Rows
6. 15 Plate ground to OH + Max. Wall Balls

Engine

2 x (20′ On/2′ Off)

1. AMRAP In partners: 400 M Run Sync + 40 M Walking lunges + 80 M Farmer Carry.

• A. In partners. Max M Row for 10′: 45″ RPE 8 + 15″ RPE 10, luego cambio.
• B. In partners. Max M Skierg for 10′: 45″ RPE 8 + 15″ RPE 10, luego cambio.

Front Squat

Strength

Every 1:30 x 6 sets:

6 Front Squat Max:60%

Specific WOD 15min

Workout 20min

Every 4:00 x 5 sets:

9 Box Jump Overs

15 KB AME.

21/15Cal Row or Ski

KB: 24/16Kg

HSPU

Handstand Push Up

3 x 1 Lunge forw.

3 x 1 Lunge + Push off with rear foot

3 x 1 Lunge + Reach forw. & down with hands

3 x 1 Lunge + Reach + Small lift off

3 x 1 Lunge + Reach + Higher lift off

4 minute practise Kick up + HSH with a partner

Specific WOD 15min

Workout 19min

4R

AMRAP 4:00

5 HSPU / Abmat HSPU

6 Hang Power Clean

7 Burpee over the bar

8 Deadlift

-Rest 1:00 B/T-

BB: 80/60Kg

Skill + Mobility

Accessory Work - 18min

4/5R

10 Dicks Press

12 Bumper Lat. Raise

8/8 DB Cross Body Curl

10 2DB Seated Press

Specific WOD 15min

Workout 12min

AMRAP

5 Snatch

10 HSPU / Seated Press

15 Sit up

BB: 80/50Kg

Skill + Mobility

Ring Muscle Up

3x5 RMU transitions on low rings feet on floor

2x3 hips/chest to ring

2x ring swing + RMU transitions

3x3 RMU

Specific WOD 15min

Workout 24min

Every 3:00 x 8 sets

10 Shuttle runs (1 shuttle run is 5M)

10 DB S2OH (each arm)

3 RMU or Floor RMU

DB: 22.5/15Kg

Clean and Jerk

Strength

Every 1:30 x 6 sets:

1 Power Clean

1 Hang Power Clean

1 Clean and Jerk

Max: 60%

Specific WOD 15min

Workout 15min

4R

For time

15/11Cal AB or 20/15Cal Ski

9 C&J

15 Pull up

BB: 60/40Kg

Skill + Conditioning

Specific WOD 15min

Partner WOD 28min

Team of 2

AMRAP

20/15Cal Echo or Ski

10 C2B / Pull up (each)

12 Snatch *

20 Box Jump Overs

*Partner Hang Hold

*BB: 50/35Kg

Fuerza: Split Jerk

Every 1:30 x 6:

Split jerk 3-3-2-2-1-1

Wod

18min AMRAP:

• 5 shoulder press (RX:50/35)
• 5 BMU
• 10 push press
• 10 C2B
• 15 push jerk
• 15 pull up

Tecnica: Squat Snatch

Squat Snatch technique

Squat snatch: find a heavy during the workout

Wod

For time (20′ TC)

10-9-8-7-6-5-4-3-2-1

• T2B
• Burpees
• Squat Snatch

Tecnica: Ring Muscle Up

Ring Muscle up / Toes to ring technique

Wod A

12′ EMOM (30″ On / 30″ Off)

1. Max KB swing (24/16)
2. Max jumping lunge
3. Max RMU/T2R
4. Max jump squat

4′ Rest

Wod B

For time (TC:10′):

• 30 DU/60 SU
• 10-9-8-7-6-5-4-3-2-1
• Wall Ball (9/6). RX+ (12/9)

Tecnica

Repaso técnico y warm up de: power clean, front squat y thruster.

Wod

EMOM 28′ (AHAP)

1. 4 Power clean
2. 4 Front squats
3. 4 Hang power clean
4. 4 thrusters

Tecnica: Devil Press

1 DB Skills + WOD Warm Up

Wod A

For time. In partners (TC: 15′)

14 rounds (I go You go)

* Cada ronda un brazo

• 2 1 DB Devil Press
• 2 1 DB S2OH
• 10 M 1 DB Walking lunge

4′ Rest

Wod B

For time (TC:12′):

10-9-8-7-6-5-4-3-2-1

• V-Up
• 20-18-16-14-12-10-8-...
• Push ups

Hero WOD: Holleyman

Holleyman Modified.

AMRAP 30′. In partners. I go You go:

• 5 Wall Ball (9/6)
• 3 HSPU
• 1 Power Clean (100/70)

Fuerza: 1DB C&J

EMOM 8′:

6 Alt. 1 DB C&J

Wod

EMOM 24′ In partners

1. Max Cals Ski
2. 45″ Plank Sync.
3. Max 1 DB C&J Sync. (22,5/15)
4. Max Burpee box jump