Tabata MetConCore Kelly 5 Rounds 400 meters Run 30 Box jumps 30 Wall Ball Tabata (MetConCore) 1 Tabata of each exercise, 1’rest between Tabatas Row Reverse crunch Assault/Skierg Oblique Row Plank Assault/Skierg Back extensions

  Chelsea 30′ EMOM 5 Pull ups 10 Push Ups 15 Squats Urban OCR 800 m run Pasar la barra 400 m run Crawl (ida y vuelta) 200 m KB Farmer Carry (24,24/16,16) 2 Rope Climb 400 m run 100 m Walking Lunge Plate OH (10/5) 400 m 4 series Saltos de picas 400...

Wod 400 m 50 Wall Ball Shots 40 Pull-ups 30 KB Swing (24/16) 400m 40 Wall Ball Shots 30 Pull-ups 20 KB Swing 400m 30 Wall Ball Shots 20 Pull-ups 10 KB Swing 400 20 Wall Ball Shots 10 Pull-ups 5 KB Swing Team Rowing 10KM Team Row (Cambio obligatorio a los 2′)  

Partner Competition 2 Rounds 5’rest (2′ por estación, {30″partner1/30″partner2}x2) – DB C&Jerk  – DB Snatch – Alternating jumping lunges – Rope Climb – Mountain Climbers – Cal Row – Cal Assault Bike – Lateral Hip Raise Partner WOD 800m 50 box jumps 50 Wall Climb 50 KB Swing (24/16) 50 Walking Lunges 50 K2E...

W.UP Run technique   A) RUN 2000 1600 1200 800 400 Descanso la mitad del tiempo de carrera   B) AMRAP 10′ (5′ rest between Amraps)   B.1)  300m row 10 squat jump 5 squat tuck jumps   B.2)    100 jumping jacks 10 mountain climbers (1rep=2piernas) 5 hollow rocks   B.3) 100 DU...

– Warm Up – Circuito Oberon (Ida y vuelta)     100 m + 10 push ups     100 m + multisaltos (10 a pata coja con cada pierna, 10 pies juntos y 10 abriendo y cerrando     100 m + 20 sit ups     100 m + 10 saltos rodillas...

  A) W. U B) SKILLS & CONDITIONING B. 1) 20-40-60-80-100 DU UNBROKEN (o doble de saltos simples) *Every fail: 3 burpees and complete the round B. 2) 2-4-6-8-10-12 hspu unbroken * Every fail: 10 burpees C) METCON Buy in: 800m run 3 rounds: 2′ cal row (goal: 25-35) 1′ plank 1’rest 2′ hr...

A) Warm up (run tecnique, explosive starters…)  B) RUNNIG WOD B. 1) INTERVALS SPRINTS 3 round: 6 x Sprint 30″  The rest/intervals decreases 5″ each time  (30,25,20,15,10)  *Max-effort sprints and walk during the rest intervals.  *2′ rest/round 5’rest B. 3) FARTLECK: 1′ soft  1′ strong 2′ soft 2′ strong 3′ soft 3′ strong 2′...

A) W. U B) CONDITIONING &  STRENGHT  B. 1)EMON 15′ Burpees (1,2,3,4,5…) +1/min Push up (1,2,3,4,5,…) +1/min 10″ push up hold (up position)  8′ rest  B.2)EMON 15′ Strict pull up (1,2,3,4,5,…) +1/min Kipping pull up (1,2,3,4,5,…) 10″ hanging the bar (hold)  ** Son EMON hasta el fallo… En el minuto q no consigamos meter...