STRENGTH A. Back Squat – 5 RM B. Explosive Bar Jump – 4 x 5 WOD 8′ EMOM 2 Power Clean ( 85 a 90 %)
Total Strength WOD
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STRENGTH: Push Press 3 RM WOD: 3′ AMRAP 3 Power Clean ( 80 kg/ 50 kg) 3 Front Squat 2′ Rest 3′ AMRAP 5 KB One Arm Push Press 5 Push up 2′ Rest 3′ AMRAP 2 Deadlift Snatch ( 100 kg/ 70 Kg) 5 Burpees box Jump
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STRENGTH A) Shoulders Press 3 RM B) Hip Thrust 5 x 3 WOD 5 Rondas: – 1 Deadlift 90% RM – 3 Dumbell Thruster ( 20 kg – 15 kg) – 5 Strict Pull ups
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Strength: A. Push press: 5 RM B. Hip Thrust: 5 x 5 WOD: AMRAP 6 minutos: -10 Strict Chin up -8 Kb Swing Ruso ( 32 kg – 20 kg ) -6 Power Clean ( 70 kg – 45 kg )
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STRENGTH: Shoulder press 5 RM WOD: EMOM 14 minutos – 1 min On, 1 min Off – 3 Muscle Snatch – 6 Box Jump dinamic
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STRENGTH West side box squat 1 RM WOD A) Amrap 6 min. 3 Shoulder press (75% – 80%) 5 Strict Pull ups B) Amrap 4 min. 2 Clean 4 Box Jump (high) Optional: Tabata: Isometry wall squat
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STRENGTH: Deadlift snacth high pull with bands 5 x 3 RM WOD: EMOM 10 minutos. 2 Muscle Snatch + Overhead Squat Core: 3 x 15 Lumbar extension ( 10 kg – 5 kg )
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«SQUAT TILL YOUR DROP»
SQUAT TILL YOU DROP Strength: Deadlift Snatch high pull with bands 5 x 5 RM. WOD: Complex: 8 Rounds. 2 Deadlift clean + 2 Power Clean + 2 Front Squat 15 Weight Sit ups ( 5 kg – 10 kg )
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STRENGTH West side Squat with box downer as you can. 5 x 3 RM WOD 8 Rounds: 2 Muscle Clean + push press 30 seconds of Plank POST: Time
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STRENGTH West Side Box Squat With Stop 5×3 WOD 7 rounds: Snatch Deadlift High Pull With Stop in 2 positions with 90% RM 6 Pull Ups POST: Time