STRENGTH Buscar “heavy” Strict press POST1: Peso WOD1 6′ AMRAP Ladder (10,11,12,13,14,15,16….) Wallball (1 ,1, 2, 2, 3, 3, 4, 4, 5, 5)Bar muscle up (Scaled: chest to bar o pullups) POST2: Total reps. WOD2 -In 3′ Windows: Del 0 al 3 2 Rounds of: 8 Db box step overs (22/15) 4 Power snatch...

STRENGTH 5 Sets of: 1 Power clean + 1 hang squat clean WOD A) 18.0 (5′ CAP) For time: 21-15-9 Db snatch (22/15) Burpees over the dumbbell POST1: Tiempo. B) For time: (5′ CAP) 21-15-9 Deadlift (80/60) Kb sdhp (24/16) POST2: Tiempo C) For time: (5′ CAP) (21-15-9)MB Situps (NO WALL) (42-30-18) D. unders POST3:...

STRENGTH WOD 12′ AMRAP 8/6 Strict pullups 10 Push jerk (60/40) 4/3 Strict Hspu 10 Hang power clean (60/40) POST1: Rounds + reps CONDITIONING WOD (12’CAP) For time: 400 m Run (500/400) m Row (400/ 300) m Skierg (0,6/0,4) milles assault bike 20 Burpees POST2: Time  

  STRENGTH Back squat 5*5(80%) WOD 4 Rounds of: 15 Kb swing (24/16) 12 Toes to bar 9 Front squat (70/50) POST1: Tiempo. DUMBBELL WOD Cada 3 minutos durate 9 minutos (3 sets): 5 Single Db hang clean & jerk (22/15)(R) 5 Single dumbbell hang clean & jerk (L) 10 Db snatch (alternatives) 10...

STRENGTH 5 Sets of: 1 Power snatch + 1 Oh squat POST1: Peso. BARBELL WOD 4 Sets of 60”: Hang power snatch (45/32) 60” rest GYMNASTIC WOD 8′ EMOM -15/12 Cal row (50” ON – 10” OFF) -5 Burpees + 15 wallballs    

  WOD (GYMNASTIC) Cada 2 minutos, durante 10 minutos: (5 Sets): 20 Wallballs + 10 ring dips POST1: De 1 a 5 WOD2 (METCON) (15’CAP) Por tiempo: 4 Rounds of: 1st and 2nd: 200 m Run 8 Push jerk (60/40) 8 Front squat 3rd and 4th: 400 m Run 4 Push jerk 4 Front...

STRENGTH Power clean 5 Sets of: Power clean (1,1) (no touch & go) (10” entre reps) POST1: Peso. WOD A) In 5′ windows, perform: 30 Power clean (60/40) 20 Jumping lunges 10 Power clean 5 Jumping lunges 2′ rest POST2: Tiempo B) In 5′ Windows, perform: 30 Burpees 20 Toes to bar 10 Burpees...

STRENGTH Front squat tempo (1,2,1,1) 5*2 (2” pausa abajo) POST1: Peso WOD 8′ AMRAP 30 D. unders 10 Thruster (50/35) 15 D. unders 5 Bar mup POST2: Rounds + reps WOD2 Cada 2 minutos durante 8 minutos (4 sets): -20 Goblet squat (24/16)- (10/8) Cal skierg(1st-3rd)(10/8) Cal assault bike (2nd-4th) -10 Db hang clean...

WOD1 3*3′ AMRAP 300 m Row 10 Burpees over the erg …Máx Devil press 3′ rest WOD2 3*3′ AMRAP 30 Kb swing (24/16) 10 Push press (60/40) 3′ rest POST1: Total devil press POST2: Rounds + reps.  

STRENGTH 5* 2 Push jerk (2” parada en deep position) POST1: Peso WOD A) 8′ AMRAP 2 Rounds of: 50 Air squat 40 Pushups 30 Situps …3′ rest : B) 8′ AMRAP 2 Rounds of: 20 Oh squat (50/35) 10 Hang power snatch 5 Strict pullups POST2: Reps A POST3: Reps B      ...