Lunes
Floor Press
10 – 8 – 6 – 6

WOD 20′ AMRAP
10 PUSH PRESS
10 BOX JUMP
10 WALL BALL

Martes
Clean
HANG 3 X 2 POWER + 1 SQT CLEAN
CLEAN 3 X 2 + 1

WOD
buy in
75 double unders
5 ROUNDS
10 POWER CLEAN
10 BURPEES
cash out
75 double unders

Miércoles
1000 MT RUN
75 THRUSTER
50 PULL UPS
75 WALL BALL
100 CAL ROW
(más…)

Lunes
WOD
Every 3′ x 3 rounds each exercise
3 rounds
15 cal bike 15 hang power clean with dumbells
Rest 1′
3 rounds
20 cal row 20 hand release push ups
Rest 1′
3 rounds
200mt run 25 double unders

Martes
RX
emom 7′
3 strict hand stand push ups
3′ rest
1 set max reps kipping hand stand push ups

WOD
AMRAP 12′
Ladder 2
Dumbell kettlebell gto
Box Jump Over
Wall Ball
After each round do 1 wall climb

Miércoles
Deadlift
Every 90″ for 5 rounds
3 deadlift
10 hollow rock
Climb the weight
(más…)

Lunes
3′ EMOM
3 HANG POWER CLEAN
1′ REST
3′ EMOM
3 POWER CLEAN
1′ REST
3′ EMOM
1 POWER CLEAN

WOD
3 ROUNDS
21 CAL ROW
15 POWER CLEAN
9 BOX JUMP

Martes
FRONT SQUAT
3 X 5
2″ PAUSE @BOTTOM
1’30» REST BETWEEN SET
REST 3′
3 X 3
REST 1’30» BETWEEN SET

WOD
15′ AMRAP
5 PULL UPS C2B
10 FRONT RACK LUNGES
15 HANDS OFF PUSH UPS

Miércoles
IN 15′
60 MT BEAR CROWL
30 BOX JUMP OVER
30 TOES TO BAR
30 AMERICAN SWING
60 MT BEAR CROWL
(más…)

Lunes
Focus Power Snatch
3 x 3 high hang power snatch
3x 3 hang power snatch
3 x 4 power snatch

WOD
15′ AMRAP
In Team of 2
9 cal row 9 thruster

Martes
EMOM 10
5 chin ups
5 dips

WOD
RANKEL

Miércoles
Every 4′
3/5 strict hand stand push ups
10 strict knee to elbow
15 tuck sit up
(más…)

Lunes
Hand stand drills
1′ max effort handstand hold @wall 1′ rest x 4
4 x 1/2 around the world on box

WOD
3 rounds for time
20 sumo deadlift high pull
20 burpees box jump over

Martes
3 muscle snatch + 3 push press behind the neck x 3
3 power snatch + snatch balance x 3

WOD
15′ amrap
18 cal row
12 american swing
6 overhead squat

Miércoles (más…)

Lunes

FOCUS
BAR MUSCLE UP

EMOM 10′
– 2/5 BAR MUSCLE UP
– 12 REVERSE LUNGES (USE KETTLEBELLS O DUMBELLS)

WOD
10-1
CAL BIKE – BURPEES – C2B

Martes

EVERY 2′ X 4/5 ROUNDS
10 SEATED DUMBELL PRESS
8/10 STRICT CHIN UPS
REST 1′

WOD
EVERY 3′ 10 ROUNDS
40 DOUBLE UNDERS 15 WALL BALL (UNBROKEN) 10 AMERICAN SWING

Miércoles

FOCUS
HANG POWER/SQUAT CLEAN
(más…)

Lunes
EMOM 10′
15 cal Row
10 power snatch unbroken

Wod
30 – 20 – 10 – 20 – 30
Wall ball / double unders

Martes
Wod
1′ amrap sumo deadlift
1′ amrap box jump
2′ amrap sumo deadlift
2′ amrap box jump
3′ amrap sumo deadlift
3′ amrap box jump

Miércoles
Wod 15′ AMRAP
3 hand stand push ups
6 american swing
9 box jump
15 cal row

Jueves
Wod
3 rounds for time
30 Wall ball
15 power clean
10 c2b

Viernes
SURPRISE WOD!!

El viernes tendremos un horario especial, clases de 11 a 12h y de 12 a 13h + pica-pica + Open Face to Face a las 15.30h (os daremos más detalles en breve). Esperando la Semana Santa, así es como nos preparamos:

Lunes
12′
working on 3 heavy reps of hang squat clean and jerk

WOD
3 Rounds (Max reps at each station)
0:00 – 2:00
Run 400mt then DU
2:00 – 3:00
Push Jerk
3:00 – 4:00
Pull Ups
4:00 – 5:00
Hang Squat Cleans
REST 2`BETWEEN ROUNDS

Martes
POWER SNATCH

IN 12′
2 set of 3
2 set of 2
3 set of 1
Climb the weight

WOD
for time
1000 mt run
followed by
9 – 15 – 21
power snatch – wall ball

Miércoles (más…)

Lunes 14
4 /5 rondas cap time 15′

10 hip thrust on bench / box o discos*
10/15 deficit push ups
rest 20»
20» Hang L sit

WOD
4 rounds
in 4′
15 deadlift
10 burpees over de bar – down and up step over the bar –
5 high box jump – box jump step down – step up
max effort double unders – single unders high jump –
rest 1′ between rounds

Martes 15

clean complex
4 set climbing 3 set across
1 power clean
1 hang squat clean
1 front squat

WOD
12′ amrap
3 hang squat clean
9 wall ball
12 hands off push ups

Miércoles 16
(más…)

Lunes

4 rounds
6 deadlift pause @knees
6/8 weighted chin ups

Metcon 12′ amrap
Cal bike 1 – 2 – 3 …
Deadlift 5 – 6 – 7 …
Box jump 5 – 6 – 7 …

Martes

EMOM 7′
3 hang squat clean & Jerk

AMRAP 7′
Push press 7
Front squat 7
7 Burpees if you live the barbell

Rest 3′

Bike 90″ on 90″ off 5 rounds
(más…)