Entrenamiento del Viernes 5 de Julio 2013
Calentamiento Específico:
Fuerza:
- Tracciones cuerda con gomas (cada brazo)
- 5/5/5/5/5/5
- Push Press
- 5/5/5/5/5
WOD for time:
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Handstand push-ups
CARRERA:
20 min. c.c suaves
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Entrenamiento del Jueves 4 de Julio 2013
Calentamiento Específico:
Técnica y Fuerza:
- Bench Press
- 2 series x 20" work 10" relax 20" work max rep.
- Effective leg circuit:
- 3x30 steps
- 3x30 slalom one leg
- 3x30 split walking
WOD AMRAP 12 min
20 Ring Dips
20 Kettlebell Swing
20 Push up
20 Sit up
CARRERA:
20 min. c.ccambios de ritmo 2 fuerte + 2 suaves x 6 series + 10 min suaves.
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WOD "Tumilson" 8 rounds for time of:
Entrenamiento del Miércoles 3 de Julio 2013
Calentamiento Específico:
Técnica
- Power clean
5/5/5/5/4
- Deadlight
5/5/5/5/4
WOD "Tumilson" 8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
CARRERA:
20 min. c.c suave.
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WOD for time:
Entrenamiento del Martes 2 de Julio 2013
Calentamiento Específico:
Técnica
- Pull up (agarre biceps)
1.2.3.4.5.....10 rep.
- Snatch.
3/3/3/3/......to 21 rep.
WOD for time:
- 50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
CARRERA
20 min. c.c + técnica carrera + 2x20mt + 2x40mt + 2x 60 mt
Recuperación entre series 2min
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WOD for time:
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Entrenamiento del Lunes 1 de Julio 2013
Calentamiento Específico:
Técnica
- Jumping Rope
8 series x 1 min
- Front Squat
3/3/3/3/......to 21 rep.
WOD for time:
- 60 Ambat sit-ups
225 pound (100kg) Deadlift, 30 reps
30 Double-unders
95 pound (45 kg) Overhead squat, 30 reps
30 Pull-ups
- Adapts your chances weight
CARRERA
- 15 min c.c. + 2 bloques x 3 series x 400 mt (misma ejecución = misma recuperación)
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