h

Workouts of the week 18.12 / 24.12

16/12

MONDAY

STRENGTH
Every 90 sec x 6
2 Clean and Jerk, climbing

METCON
7 min AMRAP
3 Rounds
10 Clean and Jerk 70/50
10 Burpees Over the Bar
Amrap Squat Clean 90/70

TUESDAY

SKILL
Unlock Your Skill

METCON
In 15 min cap time
Score 1: 3500 mt row time
Score 2: amrap Burpees Box Jump Over

WEDNESDAY

STRENGTH
Back Squat
6 – 4 – 2 + 1 Drop Set* AMRAP
*10% less

METCON
For Time
3 Rounds
5 Thruster
5 Chest to Bar
15 Double Unders

2 Rounds
10 Thruster
10 Chest to Bar
30 Double Unders

1 Round
20 Thruster
20 Chest to Bar
60 Double Unders
*cap time 14 min, performance sub 11

THURSDAY

STRENGTH
Kipping Handstand Push Ups Review

METCON
4 Rounds For Time

250 mt Row

2 Rounds
5 Strict Handstand Push Ups
10 Toes to Bar
15 American Swing
*cap time 21 min

FRIDAY

STRENGTH
Chest to Bar Review

METCON
10 Rounds for Time
4 Thrusters 45-30 kg
6 C2B / PU
*9 min cap time

METCON
For Time – Ladder of 4
Chest To Bar
Overhead Squat; add 5 kilos every 2 rounds
1-2 45/25 kg
3-4 55/35
5 60/45

SATURDAY

STRENGTH
4 sets
10 DB Incline Press
6-10 Wide Grip Pull ups
*rest 90 sec

4 sets
10 DB Romanian Deadlift
10 Narrow Squat
*rest 90 sec

METCON
For Time
40-30-20
DB Box Step Up
Devil Slam Ball
Cals Erg


GPP

MONDAY

STRENGTH
Strict Shoulder Press 4 x 8, con barra o mancuernas
+
4 rounds
Max Plate Z Press
Max Plate Bent Over Row
*rest minimum 60 sec, minimo 10 reps el primer set

METCON
4 Rounds for Time
20/15 cals Row
15 Burpees
10 D-Ball Clean 50-35 kg
*14 min cap time

TUESDAY

STRENGTH
Dual Dumbbell Romanian Deadlift 4 x 12, 30×1 tempo
+
3-4 sets
15 Frog Pump
Max Effort Wall Sit, rest 90 sec

METCON
For Time
21 – 15 – 9
American Swing 24-16 kg
Reverse Lunges

9 – 15 – 21
American Swing
Wall Ball o Med Ball Thruster
*rest 90 sec entre workouts

WEDNESDAY

STRENGTH
Weighted Strict Chin Ups 4 x 4
+
3 sets
8-12 Feet Elevated Ring Row
30 Body Weight Russian Twist

METCON
For Time T-2
1000 mt Row
50 Box Jump
750 mt Row
100 Burpees
750 mt Row
50 Box Jump
1000 mt Row
*27 min cap time

THURSDAY

STRENGTH
12 min Volume Accumulation
12 Floor Press
12 Renegade Row
12 Strict Sit Up

rest 1-2 min

12 min Volume Accumulation
12 Arnold Front Squat
12 Lying Glute Kick x side
12 Weighted Crunch

METCON
12-15 min Emom 40 sec On 20 sec Rest
Min 1: Bike
Min 2: Burpees no Push Ups Broad Jump
Min 3: Plank*
*Round 1 Side Plank – Round 2 Forearm – Round 3 Tall Plank – Round 4 Reverse

FRIDAY

STRENGTH
12 min EMOM
Min 1: 10-12 Lateral Raise
Min 2: 10-12 Upright Row
Min 3: Rest

12 min EMOM
Min 1: 10-12 Cossack Squat
Min 2: 15-20 Banded Hamstring Curl
Min 3: Rest

METCON
12 min For Quality
21 Russian Swing
15 Burpees no Jump
9 Broad Jump Back Pedal

Workouts of the week 24.05 / 29.05

22/05

CROSSFIT

MONDAY

For Time T2
100 T2B/hang leg raises sincro*
4 K Row
tc.20

TUESDAY

Every 2 min x 5, build an heavy set
8 Front Lunges
30 Mountain Climbers
+
3 SETS CONTINUOS:
20/20 Monster Walks (hacia atrás y delante)
8/8 Jump Split Squats
20 Flutter Kicks
+
AMRAP 14
6 DB Step Ups Right @22´5/15
20 DU
6 DB step up left
20 DU
100m sprint o Shuttle Run

WEDNESDAY

Every 2 min x 5
2 Slow Snatch DL + 3 Hang Power Snatch*
*2 sec pause in Catch
+
Every 3 min x 4
1 Turkish Get Up, alternating arm each Round
8 Kb Chinese Rows
6/6 Crossover Glute Bridge
+
EMOM 10
8 American Swing @32/20
M1: max box jump
M2: burpees to target

THURSDAY

Every 2/3 min x 4
12 Back Squats @60% 1RM Clean*
30 sec Bottom of the Squat Banded Rows
*3 sec pause in the 3,7,11 rep
+
14 Rounds For Time t2
AT1: 7-10 Pull Ups
AT2: 200-300m Assault/150-200 row

FRIDAY

EMOM 12
M1: 6 Power Clean & Jerk @60% 1RM Jerk + max Box Jump Over
M2: rest
+
AMRAP 8
12 DL @70/50
9 Kb Clean @24/16
6 HSPU

SATURDAY

??

.


GPP

MONDAY

10/12 min Volume Accumulation
8 Dual Kb Sumo DL
12 Kb Supine Horn Row
20 sec Side Plank each
+
AMRAP 20
AT1: 40m Dual Kb Farmer Walk
AT2: 10 V Ups, max Burpees

TUESDAY

WORKOUT 25.05.21
EMOM 12
M1: 4-8 Dual Kb Squat Clean
M2: 14 Cossack Squats
M3: 20-30 Wall Sit Calf Raises Goblet Loaded
+
6 min Volume Accumulation
5 Vertical Jumps (for quality)
8 Plank Drags
12 Curtsy Squat to High Knee
+
12 Rounds for Time
20 Sprinter Mountain Climbers
4 Broad Jumps
6 Front Rack Kb Lunges
tc 14

WEDNESDAY

WORKOUT
Every 2 min x 5
3 dual DB Push press + 3 push jerk
12 Mb Pike Ups o Tuck Ups
+
Accessory
+
EMOM 10
M1: 20 DB snatch
M2: 12-16 cal Row

THURSDAY

12 min Volume Accumulation
8/8 Db Suitcase Bulgarian Squats
10 Kneeling Sissy Squats
12 Hollow Rocks
14 Glute Kickbacks
+
AMRAP 17
15 Sit Ups
200m run
16 DB Step Ups
21 DU o 50 Singles

FRIDAY

EMOM 12
M1: 6-10 Ring Dips / ring dips feet on floor / bench dips
M2: 15 Banded Rows
M3: 40 Russian Twist
+
4 SETS
8/8 Banded Archer Pulls
8/8 Single Leg Romanian DL + Row
20-30 sec Ring Plank
+
For Time
21-15-9
Dual DB sumo DL
Push Ups
*30 Down & Up betwen

Workouts of the week 17.05 / 22.05

16/05

CROSSFIT

MONDAY

EMOM 12
50 sec Work 10 sec Rest
M1: 6 Power Clean & Jerk @50% 1RM Jerk*+ max Bar Facing Burpees
M2: rest
+
EMOM 18
M1: 1 Round Light Macho Man*
M2: 18/14 cal Row
*3 Power Cleans, 3 Front Squats, 3 Jerks

TUESDAY

Every 3 min x 4
6 Broad Jumps
8 Sit Ups to Stand
24 Mountain Climbers
36 Plate Russian Twist
+
AMRAP 24
200m Run
6 Over the Wall
40m Single arm Front Rack Db Carry

WEDNESDAY

Every 3 min x 4
9 Back Squats @50% 1RM Squat Clean
10 Lying Banded Lat Pull Downs
7-10 Scapular Pull Ups / Weighted
*3 sec pause in the Bottom position of the reps 3,6,9
+
6 Rounds For Time
12 Back Rack Reverse Lunges @60/40
12 Pull Ups
tc.10´

THURSDAY

EMOM 10
M1: 6 Power Snatch @40/25 t&g + max HSPU
M2: rest
+
Every 3:30 x 4
2 Rounds
50 DU o máx intents in 50 sec
10 Single Arm Devil Press @22´5/15

FRIDAY

AMRAP 18 T2
AT1: 300-500m Assault
AT2: Max T2B
6 Rope Climbs
+
Every 3 min x 3-4
12 Barbell Bicep Curls
12 Seated Pike Leg Lifts
12 Kneeling Sissy Squats
12 Seated Straddle Leg Lifts

SATURDAY

TEAM 2 40´tc
0-10 1 Heavy set
1 Clean Pull + 2 Hang Squat Clean
Directly into
10 Rounds relay style
1 Front Squat
6 Box Jump Over
12 Sit Ups

Directly into
8 Rounds relay style
10 DL
200m run
Directly into
Max Hang Power Clean

.


GPP

MONDAY

Every 3 min x 4
5 Dual DB Cluster
8 Burpees over the DB
10 t2 Dumbbell
+
4 min Volume Accumulation
6 DB front raises (1 x los 2 bolos)
6 Vertical Jumps
6 Vups
+
EMOM 16
M1: Db Macho Man*
M2: 50 sec Max DU
*3 Power Clean, 3 Front Squats, 3 Jerks

TUESDAY

Every 2 min x 5
10 Mb Tuck Ups
16 Mb Mountain Climbers (manos encima)
26 Mb Russian Twist
+
AMRAP 24 t2-3
AT1: 400-600 assault bike
AT2: 26 Kb Halos, max Turkish Sit Ups

WEDNESDAY

12 min Volume Accumulation
40 sec Goblet Loaded Wall Sit
12 Goblet Squats
12 Kb Rows
+
3 setf For Quality
20 Superman Rocks
15 Front Loaded Kb Good Morning
+
6 Rounds For Time
14 Kb Front Rack Reverse Lunges Synchro
10-14 cal Row each
cap time 13

THURSDAY

EMOM 10
M1: 45 sec American Kb Swing
M2: 45 sec Push Ups/Knee Push Ups
+
3 sets
8/8 Single Leg Kb Romanian DL
20 Kb L Crunches
+
Every 3:30 x 4
200m Run
20 Kb Snatch 10/10

FRIDAY

Every 2:30 x 4
12 Single Db Bicep Curls*
10/10 DB Suitcase Split Squats
12 Seated Pike Leg Lifts
+
EMOM 6
M1: 10 Scapular Pull Ups**
M2: 8-10 Bulgarian Squats each
M3: Bench Tucks
+
AMRAP 18
3-5 Strict Pull Ups/Banded Pull Ups, 8 Ring Rows
8 Tuck Sit Ups/ VUps
12 Step Ups
30m Dual DB/Kb Farmer Walk

Workouts of the week 03.05 / 08.05

30/04

CROSSFIT

MONDAY

12 min Volume Accumulation
Strict Ring Muscle Up
+
AMRAP 13
6 Burpee Box Jump
50 Double Unders

TUESDAY

Deadlift 5 Heavy Reps

+
Every 4:30 min x 4
400m Run
8-12 T2B
5 Deadlift @110-80

WEDNESDAY

Split Jerk find 2 Heavy reps
+
3 Rounds for Time
18 Wall Balls
6 HSPU
18 Kb Snatch 9/9 @20/12
tc 9

THURSDAY

15 min Volume Accumulation
15 Heavy DB Hip Thrust
10/10 Goblet Lateral Step Ups
30 Plate Russian Twist

+
E2MOM 8
30 sec Max Cal Assault
40m Heavy Farmer Walk (Kb/Db)

FRIDAY

Every 2 min x 5
2 Squat clean @90%
+
AMRAP 10
10 OHS @40/25
10 Box Jump Over
1 Rope Climb

SATURDAY

1 Round For Time Relay Style
15-18 cal row
15 2DB SUMO DL @22´5/15
100m sprint

Directly into
100-150 cal row

Directly into
1 mile run

.


GPP

MONDAY

Every 3 min x 4
6 Dual Db Arnold Press
7-9 Med Ball Push Ups
15 Bench Tucks

+
3 sets For Quality
6 Db Frontal Raises
12 Db Bent Rows (1 por los 2 bolos)
30 sec Hollow Hold /Tuck
+
AMRAP 13
10 Burpees Over the Db
200m Run

TUESDAY

Every 2 min x 5
8 Dual Kb Suitcase Deadlift
6/6 Half Turkish Get Ups*

+
4 For Quality
6/6 Banded Split Squats
8 Rower Tuck Ups
*Light Weight
+
5 Rounds 2:30 Work 30 sec Rest
30 sec Max Cal Row
40m Dual Kb Farmer Carry
Max Vups

WEDNESDAY

Every 2 min x 5
3 Db Push Press + 5 Db Push Jerk each

+
3 sets for Quality
5 Inchworm
6/6 Db single leg glute bridge
12 DB plank drags

+
3 ROUNDS for Time
7/7 Db Thrusters
14 Single Db Renegade Rows
7/7 Db Hang Snatch, no alt.
tc.9

THURSDAY

Every 3 min x 4
1 min Weighted Wall Sit
45 sec Weighted Forearm Plank
30 sec Broad Jumps Back Pedal
+
EMOM 15 – 40 sec Work 20 sec Rest
M1: max DU
M2: max Vups
M3: max Box Jumps

FRIDAY

Every 2:30 x 5
5 Dual Db Hang Squat Clean, 2 sec pause in catch
3-5 Strict Pull ups
+
AMRAP 10
15 Sit Ups
15 Russian Kb Swing
A la voz del Coach 30 sec Max Effort en la Bike

Workouts of the week 26.04 / 01.05

25/04

CROSSFIT

MONDAY

Volume Accumulation 12 min
20m Dual Kb Front Rack Carry AHAP
20 Single Arm Kb Rack Bench tucks
20 Seated Pike Leg Lifts
+
EMOM 12
M1: 300-400m Assault
M2: max Kb Clean @24/16*
M3: rest
*1 arm each round

TUESDAY

Every 2 min x 5
3 Split Jerk behind the neck
+
6 Rounds For Time
12 Pull Ups
18 Single arm Devil Press @22´5/15
18 DB Suitcase Lunges
tc.18

WEDNESDAY

Running Drills
+
Every 4 min x 4
40 DU o 1 min máximos /100 SU
200m MB run
30 MB Russian Twist
+
Cash Out

THURSDAY

Every 2 min x 5
3 Squat Clean @80%
+
AMRAP 8
2 jumps over a wall (2 box)
3 T2B
3 DL
3 T2B

FRIDAY

Skill
Ring Muscle Up, focus on Turnover
+
For Time
50 Muscle Snatch @40/25*
40 Box Jump Overs
30 Muscle Snatch

SATURDAY

STAY OUT AND USE YOUR FITNESS, OR NOT!


GPP

MONDAY

12 min Volume Accumulation
6 Dual DB romanian DL
12 DB Hip Thrust
12 Hollow Rocks
+
Accessory
+
EMOM 12 min
40 sec Work 20 sec Rest
M1: Max DU
M2: DB Hang Power Clean alt.

TUESDAY

Every 2 min x 5
3 KB Strict Press
5 KB Push Jerk
+
Accessory

+
6 Rounds for Time
15 Burpees
18 Kb Lunges
12 Tuck Sit Ups
tc.15

WEDNESDAY

Every 3 min x 4
7 Dual DB front squat
1´ Wall Sit Banded Abductions
9 Squat Jump

+
Every 4 min x 4
Odd: 40 Mountain Climbers + 1 – 1´5k assault
Pairs: 40 Db L Crunches + 40 Db Front Squats

THURSDAY

15 min Volume Accumulation
6/6 Db Snatch
20m Single Arm Overhead Carry
6/6 Turkish Sit Ups unweighted

+
Accessory
+
AMRAP 8
16 Kb Russian Twist
12 AKb Swing
4 Broad Jumps

FRIDAY

Every 2:30 min x 5
6/6 DB Floor Press
12 Reverse Lunge to High Knee
18 Vups alt.
+
For Time
800m run
Directly into 4 rounds (T2)
AT1: 20 cal Row
AT2: max Push Ups
tc 15´

Workouts of the week 29.03 / 03.04

28/03

CROSSFIT

MONDAY

Strength
Every 2 min x 5
. 30″ plank + 30″ max Strict HSPU o 1 x Unbroken
+
Metcon
22´AMRAP
. 300m row / 600m assault
. 5 Devil´s Press @22´5/15
. 15 Tuck Sit Ups

TUESDAY

Strength
Every 2 min x 5
. 3 High Hang Squat Clean
+
Accessory
+
Metcon
2 Rounds for Time
. 400m run
. 30 hang power clean @50/35
. 20 pull ups
*cap time 12

WEDNESDAY

Strength
Every 2 min x 5
. 3 Push Jerk, 2 sec Pause in Catch Position
+
Metcon
12´AMRAP*
. 10 Db Snatch alt. @22,5-15
. 5 t2b
*Every 4 Rounds perform 50 Du

THURSDAY

Power Endurance
5 sets
. 45″ max cal Assault
. 2´rest
+
Accessory
3-4 sets
. 20 Wall Sit Calf Raises
. 10 Jumping Lunges
. 12 Alternating V-Ups
+
Metcon
EMOM 8 min
20 Sprinter Mountain Climbers, 6 Box Jumps, 5 Burpees

FRIDAY

Strength
Every 2 min x 5
. 3-6 Seated Ring Pull Ups (use false grip), scale up to L Sit o down to Feet on Box
. 12-15 MB Sit Ups
+
For Time
12-15-21
C&J @50/30
. 1-3 rope climb and 200m MB Run* between sets
*or 40 mt Farmer Carry

SATURDAY

*


GPP

MONDAY

Upper Body
Every 2 min x 5
. 30 sec Kb/Db plank + 5-10 Kb/Db push ups t21x1
+
Accessory
+
Metcon
AMRAP 16 min
. 5 tuck sit ups
. 10 burpees
. 15-25 DU/50 SU

TUESDAY

Every 2 min x 5
7 dual DB Front Squats 1 1/4
8 MB Warrior Lunges
+
Accessory
+
2 Rounds For Time
. 30 Db Hang Power Clean
. 400m row
. 50 sit ups
. 60 MB lunges

WEDNESDAY

Total Body
Every 2 min x 5
. 5 Single Arm Kb Push Press T31x2
. 14 Lying Leg Twist
+
Metcon
EMOM 12 min
M1: 3-5 Strict Pull Ups/10-12 Ring Rows
M2: 45″ max cal Assault Bike
M3: 45″ max American KB Swing

THURSDAY

Power Endurance
Every 3 min x 5
. 20-30 Sprinter Mountain Climbers
. 200m run
+
Leg Accessory
+
Metcon
For Time
18-15-12-9-6
. Synchro Lateral Jumps over the Db
. 2Db Deadlift, (split reps)
. Synchro Down Up

FRIDAY

Total Body
Every 3 min x 5
. 12 Kb High Pulls
. 6/6 Goblet Lateral Step Ups
. 3/3 Kb Thrusters
+
Metcon
Amrap 9 min
. 16 Tall Plank Kb Drag
. 14 Sit Ups
. 10 Box Jumps
. 5 Diamond Push Ups

Workouts of the week 22.02 / 27.02

19/02

CROSSFIT

MONDAY

Every 2’15» x 5 
. 7 Back Squat,  t 32×1
+
Every 2 min x 3
. 6/6 Lateral Goblet Step Up
. 12 Superman Rocks +
AMRAP 11 
10 ROUNDS 
. 12 Kb Dead Clean 6/6
. 5 Burpee Box Jump 
In the remaining time: max Double Unders 

TUESDAY

Every 2’30» x 5
. 5-10 Strict Ring Dip
. 6/6 Db Curl & Press
+
Every 2 minutes x 3
. 3-7 Russian Push Ups
. 3-7 Lean Back Strict Pull Ups
+
For Time
21 – 15 – 9
. Dual Dumbbell Push Press
. Pull Ups
. Wall Ball

WEDNESDAY

Every 2 min x 5
. 1 Slow Clean Pull + 3 Hang Power Clean
+
Every 3 min x 6 Rounds – T2
. 200/150 m Row
. Max Kg Movidos de Power Clean

THURSDAY

Skill Toes to Bar
+
32´EMOM:
M1: 20 Down Ups
M2: 1-2 Rope Climb
M3: 16/12 T2B
M4: 20″ max effort Assault Bike
*RX+ 1 Leg Less Rope Climb

FRIDAY

Every 2 minutes x 5
. 3 Power Snatch + 2 OHS
+
Every 2 minutes x 3
. 6/6 RNT Db Overhead Reverse Lunges
. 20-30″ Handstand Hold
+
AMRAP 8
. 6 Box Jump Over
. 5 1Db Thruster @22´5/15
. 4 Strict HSPU

SATURDAY

Cada 3 minutos x 5
. 12 Kick Sit
. 12 Mb Warrior Lunges
. 12 Mb Pike Ups/Tukcs


GPP

MONDAY

Every 2 minutes x 5 sets
. 1´max Mb Clean for Quality
. 1´rest
+
Every 90 sec x 5
. 12 Mb Cossack Squats
. 12 Superman Rock
+
AMRAP 11 min
8 Rounds:
150/100 mt Row
In the remaining time: max synchro Burpees

TUESDAY

5 Sets:
. 10-15 Box Dips
. 6/6 Lateral Step Down
. 10 Plate Hammer Curl
+
EMOM 6 min – 40 sec work 20 sec rest
. M1: Wall Sit Calf Raises
. M2: Plate Front Raises
+
For Time
21-15-9
. Plate Thrusters
. Alternating Plate Push Ups
. Box Jump

WEDNESDAY

Every 2 minutes x 5
. 2 Single Arm Kb Swing*
. 3 Single Arm Kb Pull*
. 4 Single Arm Kb Clean*
. 10 Kb Supine Horn Rows
*1 Complex por cada Brazo
+
6 Rounds 2’30» On 30″ Off
. Max Double Unders o Single Unders
. 8 Kb Dead Clean 4/4
. Max Synchro Speed Skater

THURSDAY

32´EMOM:
M1: 16 Sprawls
M2: 12-16 Single Arm Ring Face Pull
M3: 5/5 Triangle to Combat Stand
M4: 20″ Max Effort Row

FRIDAY

Every 90 sec for 9 sets
. Set 1: Strict Knee to Elbow / Knee-Leg Raise
. Set 2: 8/8 Kb Front Squat
. Set 3: 8/8 Kb Push Press
+
Every 2 min
. 30 sec Hollow / Tuck Hollow / Tuck Sit Up
. 3o sec Plank Shoulder Tap
. 10 Plate Squat Therapy @2´5 O 1´5

Workouts of the week 15.02 / 20.02

15/02

CROSSFIT

MONDAY

Every 90 sec for 5 set
. 3 Muscle Snatch + 2 Hang Power Snatch

+
3 Round for Time
. 15 Pull Ups
. 20 Box Jump
. 25 American Kb Swing @24/16

TUESDAY

Every 2:30 for 5 sets
. 9 Back Squat, tempo 32×1
+
AMRAP 15 min – Team 2
5 T2B
18 DU/36 SU
*1 Round each, una ronda cada uno

*10 minute cap

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: MAX Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

FRIDAY

Every 2 min for 10 min
. 1 POWER CLEAN + 3 PUSH PRESS
+
7 Rounds for Time
. 3-5 Strict Pull Ups
. 5 Power Clean @70/45
. 7 Kb OH Lunges each side 24/16
*cap time 15

SATURDAY

Every 2 minutes for 10 minute
. 10 Box Jump
. 30″ max Toes to Bar
+
AMRAP 10 min
A1: 12/9 cals Row o 10/7 cals Assault Bike
AT2: max V-ups o Tuck Sit Up
+
Tabata
. Biceps Curls
. Russian Twist


GPP

MONDAY

Every 2:30 x 5
. 3/5 Strict Press + 3 Shoulder to Overhead
+
5 Rounds for Time
. 12 Alternating Gorilla Row
. 16 Lateral Jump over the Dumbell
. 20 Dual dumbbell Suitcase Lunges
**time cap 12/14´

TUESDAY

Every 2′:30 for 5 sets
. 7 Dual Kb o Goblet Squat, T32X1
. 7 Jumping Squats (resetea en cada rep)
+
Amrap 15 min Team of 2
. 20 Mountain Climbers
. 12/9 Cal Row o 10/7 Cal Bike
*1 Round each, una ronda cada uno

WEDNESDAY

EMOM 20 min
M1: 4-6 Devil Press @22´5/15
M2: 4-6 Man Maker
M3: Max Lateral 1Db Suitcase Lateral Step Ups
M4: Rest

THURSDAY

Every 5 minutes x 6 sets
. 20/15 cals Bike o 24/18 Row
. 40″ Weighted Wall Sit / Wall Sit
. 30 Sit Up
+
5 min Volume Accumulation
. 20 db Hip Thrust
. 20 Wall Sit Calf Raise

FRIDAY

8 Rounds For Time
. 10 MB Clean
. 15 Box Dips
*cap time 15

Workouts of the week 16.05 / 21.05

15/05

crossfit_barcelona_is-team-wod-work__V6A6663
Lunes
Recordar que este lunes habrá clases a las 11 y 12h a causa del festivo.

7′ AMRAP of pull ups
Every time you leave the bar, 10 tuck sit up or 10 hollow rock alternating

WOD
In pairs
3 rounds for time
80 wall ball
40 cal bike
10 rope climb
Rest 1′

Martes
Running drills
WOD
Loredo

Miércoles
40 shoulder press
Set have to be of 8/12
After every set perform 8/12 strict k2e
(más…)

Programa de IS TEAM WOD WORK

20/04

Evento team WOD WORK Barcelona
Con tres workouts de competencia y dos abiertos a todo el mundo, es necesario tener un programa de antemano ¿verdad?
Os presentamos como será el día del evento en La Huella CrossFit Barcelona:
10h: Briefing a los equipos participantes
11h: WOD 1
12h: WOD All Fitness Levels Welcome
13h: WOD 2
14-15h: Comida (podéis traer un tuppper y comer en el living, buscar comida para llevar, llamar a vuestro restaurante preferido para que os traiga o salir a recorrer el barrio que tiene bastantes opciones)
15h: WOD All Fitness Levels Welcome
16h: WOD 3

Estáis todos invitados tanto a presenciar la competencia como a participar de los WODs para todo el mundo. Podéis reservar vuestra plaza haciendo clic aquí o también en el propio box (recordar que sólo hay 30 lugares disponibles)