Blog
Martes 22/10/2019 -DAZED AND CONFUSED-
Warmup: - Snatch Prep Strength: E2mom for 12´ - Power Snatches + Hang Snatch + OHS *Sets 1-2: 70% of 1RM Snatch *Sets 3-4: 75% *Sets 5-6: 80% Strength: E3mom for 12´ - Overhead Squats: *Set 1: 5 @ 70% of 1RM *Set 2: 5 @ 75% *Set 3: 5 @ 80% *Set 4: 5 @ 85% WOD: 5 x...
Lunes 21/10/2019 -RAMBLE ON-
Warmup: - 3 x 1´Pizza Game Strength: 5 mins to warm up, then every 3´ x 5 sets: - Front Squats: *Set 1: 8 @ 60% *Set 2: 8 @ 70% *Set 3: 6 @ 80% *Set 4: 4 @ 85% *Set 5: 2 @ 90% Strength: E2mom for 10´ - 5x Bent over Row AHAP + 3 Tall Box Jumps WOD: 5 Rounds - 21x...
Jueves 15/10/2019 -STEP LADDER-
Warmup: - 5´DU Strength: 5 Rounds - Bench Press: *10-8-6-4-2 *Build over. Try 2 RM Gymnastics: E90sec for 12´ - Toes to Bar: *choose a number between 6-10 reps WOD: 14´Ladder (2-4-6-8-10…) - Box Jumps with 60.0cm / 50.0cm - Overhead Walking Lunges with 15.00kg /...
-Got 5 On It-
Warmup: - 3 x Burguener W/Up Strength: E2mom for 12´ - Snatches: *1 POWER SNATCH, 2 SQUAT SNATCH *Sets 1-3: 70% (of 1RM Snatch) *Sets 4-6: 75% Strength: E90sec for 12´ - 10x Bent over Row AHAP WOD: 3 x 4´Amrap. Rest 2´between - 400m Run - 25x Toes to Bar - Power...
Lunes 14/10/2019 -HIGHWAY TO HELL-
Warmup: - 10x BearComplex Strength: E2mom for 12´ - Cleans: *POWER CLEAN, FRONT SQUAT, PAUSE JERK, CLEAN & JERK *Hold the split jerk receiving position for 3s before recovery on the first rep. *Sets 1-2: 65% of 1RM C&J *Sets 3-4: 70% *Sets 5-6: 75% Strength: E2mom for...
Viernes 11/10/2019 -Open 20.1-
Warmup: - Foam Roller Strength: E3mom for 15´ - Back squats: *Set 1: 5 @ 60% of 1RM Front squat *Set 2: 5 @ 65% *Set 3: 5 @ 70% *Set 4: 5 @ 75% *Set 5: 5 @ 75% Strength: E2mom for 10´ - Push Press: *Set 1: 8 @ 60% *Set 2: 8 @ 70% *Set 3: 6 @ 80% *Set 4: 4 @ 85% *Set...