09-13 MAR
A. WARM UP
3 Sets of
30″ Wall Sit
15″ One Leg Wall Sit
100m Run
30″ Lateral Plank
5 Jumping Squats
B. STRENGTH
Back Squat 2/4
5-4-3-2-1 68%
4-3-2-1 73%
3-2-1 78%
2-1 83%
1 88%
C. METCON 14´CAP
1:30 ON 30″ OFF x 7 Sets
R1: 18 Thruster
R2: 15 Thruster
R3: 12 Thruster
R4: 9 Thruster
R5: 12 Thruster
R6: 15 Thruster
R7: 18 Thruster
100m Run
Max Wall Walk
A. WARM UP
2 Sets of
10 Banded Face Pull
10 Banded Biceos Curl
2 Floor Rope Climb
10m Farmer Carry
B. STRENGTH FOR QUALITY
5 Sets of
1 Legless Rope Climb (2 Rope Climb)
40m Dual Db Farmer Carry
1 Legless Rope Climb (2 Rope Climb)
90″ Rest
C. METCON
AMRAP 20´
8 Toes to Bar
12 Hang Db Snatch 22,5/15
14/11 Cal Row
A. MOBILITY CLEAN
B. WEIGHTLIFTING
EMOM 10´
Clean Pull + Hang Clean + Power Clean
C. METCON 14´
AMRAP 5´
30 Clean 70/45
20 Burpees over the Bar
Max Deadlift
Rest 1´
AMRAP 4´
20 Clean 90/65
15 Burpees over the Bar
Max Deadlift
Rest 1´
AMRAP 3´
10 Clean 110/77
10 Burpees over the Bar
Max Deadlift
A. WARM UP
«AL CHOQUE»
B. TEAM OF 3 «TÚNEL DE LAVADO» 47´CAP
2000 2x Bike Erg
1000 2x Row
1000 2x Ski Erg
2000 2x Echo Bike
1000 Run (3) 2x Disfoten
1500 2x Bike Erg
750 2x Row
750 2x Ski Erg
1500 2x Echo Bike
750 Run (3) 1x Nissan
1000 2x Bike Erg
500 2x Row
500 2x Ski Erg
1000 2x Echo Bike
500 Run (3) 1x Disfoten
INSTALACIONES
