03-07 Mayo
A. WARM UP
Mobility Clean
2 Sets (Empty Bar)
20 seg Shoulder Strech
5 Good Morning
5 Back Squat
5 Front Squat
B. BARBELL CYCLING 16´
Complex (% 1 Rm Clean)
1 Power Clean +
1 Hang Squat Clean
Every 20 seg x 12 rounds 1 Complex 70%
– 1 min rest –
Every 30 seg x 8 rounds 1 Complex 75%
– 1 min rest –
Every 45 seg x 4 rounds 1 Complex 80%
– 3 min rest –
C. METCON 13´
8 Rounds (1 min ON 1 min OFF)
12 Back Squat (from floor) 60/40
Max Burpees over the Bar
Score: Max Burpees
A. MOBILITY SHOULDER
3 Rounds
20 seg PVC Pass Through
20 seg Shoulder Taps
20 seg Knee Push Ups
20 seg Yoga Push Ups
B. STRENGTH 15´ SHOULDER PRESS
Find 1 Rm
– Then –
3 x 3 85%
C. METCON 15´
10 Rounds for time
8 One Db STOH (Right)
4 Strict HSPU
8 One Db STOH (Left)
24 Double Unders
Rx: 22.5/15
Scaled: 17,5/10
Scaled: 8 Hand Release Push Ups
A. WARM UP-CONDITIONING
3 Rounds
500m Run
25 Med Ball Sit Ups
B. CONDITIONING
EMOM 30´
1º Min 21/16 Cal Row
2º Min 16 Wall Ball 12/9
3º Min Rest
Scaled:
18/13 Cal Row
16 Wall Ball 9/6
A. WARM UP
3 Sets
5 Scapullar Pull Ups
10 Ring Rows
10/7 Cal Ski Erg
B. FUNCIONAL BODY BUILDING
6 Rounds
30 seg Max Strict Pull Ups
15 seg Rest
30 seg Max Sumo Deadlift High Pull 32/20
15 seg Rest
30 seg Max One Db Biceps Curl
15 seg Rest
C. GYMNASTICS-CONDITIONING 15´
5 Rounds of
10 Bar/Ring Muscle Ups
300 m Run/30 Cal Air Runner/30 Cal Bike Erg
Scaled:
20 Kipping Pull Ups
10 Banded Bmu
10 Jumping Bmu
A. WARM UP
Mobility Snatch
B. BARBELL CYCLING SNATCH 13´
Power Snatch Stamina
Every 30 seg x 10 rounds
4 Power Snatch 60/40
Scaled: Adapta el peso para poder realizar esas 5 reps en tiempo.
– 2 min Rest –
Every 30 seg x 10 rounds
2 Power Snatch 70/45
Scaled: Aumenta la carga con respecto al peso anterior, manteniendo las 3 reps en tiempo.
C. METCON 15´
Modified Nancy
5 Rounds for time
15 OHS 43/29
10 Burpees Box Jump 24/20
INSTALACIONES
