Entrena hoy mismo
Workout del día
10/05/2022
Warmup
3 rounds for quality:
10 alt Lunges with OH reach
5 Down ups
5 Baby burpees
30 High knees
10 alt Lunges with OH reach
5 Down ups
5 Baby burpees
30 High knees
Custom Metcon (Reps)
Gymnastics Conditioning:
10 min EMOM:
Odd min: 8-15 TTB *Aim to go unbroken
Even min: 8-15 Power Clean (50/35kg)
Odd min: 8-15 TTB *Aim to go unbroken
Even min: 8-15 Power Clean (50/35kg)
Custom Metcon (Tiempo)
Every 5 min x 4:
200m Run
10+10 SA DB OH lunges, 1x 15-22.5kg
15 Line facing burpees
10+10 SA DB OH lunges, 1x 15-22.5kg
15 Line facing burpees
17/12/2021
Custom Metcon (Tiempo)
10 rounds for time:
20m Shuttle run (10+10m)
10-1 TTB / Sit-ups
10-1 Single arm DB split jerk left arm
10-1 Single arm DB split jerk right arm
20m Shuttle run (10+10m)
10-1 TTB / Sit-ups
10-1 Single arm DB split jerk left arm
10-1 Single arm DB split jerk right arm
Time cap = 18 min
16/11/2021
Custom Metcon (Reps)
8 min AMRAP:
3-6-9-12..
Burpee C2B / Burpee Pull up / Burpee to target
Deadlifts 60%
Burpee C2B / Burpee Pull up / Burpee to target
Deadlifts 60%
4 min Rest
8 min AMRAP:
3-6-9-12-..
Box jump overs
Hang power cleans 40-60kg
3-6-9-12-..
Box jump overs
Hang power cleans 40-60kg
15/11/2021
Custom Metcon (Reps)
18 min EMOM:
Min 1: 10 KB Goblet squats + Max BMU / Pull-up / Ring rows
Min 2: 10 KB Swings + Max HSPU / Push-ups / on knees
Min 3: Rest
Min 1: 10 KB Goblet squats + Max BMU / Pull-up / Ring rows
Min 2: 10 KB Swings + Max HSPU / Push-ups / on knees
Min 3: Rest
KB @12-24kg
– Both KB movements should be performed unbroken and with the same KB
– This is supposed to be high intensity, members should try to hang on and move fast for two minutes and try to recover in the minute of rest
– Both KB movements should be performed unbroken and with the same KB
– This is supposed to be high intensity, members should try to hang on and move fast for two minutes and try to recover in the minute of rest
