FOR QUALITY:

Bench Press (building to heavy MAX REP )

– Max Weighted (AUMENTANDO) (LASTRADO)  STRICT Pull-ups  

 ROPE CLIMB 

WOD:

Cal Assault / Bike erg

Power Clean (60/40 kg)

 bar muscle up /  Pull-ups

 Push press 60/40 kg)

deadlift 60/40 kg)

STRENGTH:

 Front Squats + Clean Pulls (TIRONES)

WOD

PARTNERS 

 Calorie – SKI  

– Burpees over  DB 

– Synchro DB snatch 22.5/16kg

– Synchro Pull-ups

– Devil’s Press 2 x DB (22/16 kg) (a repartir )

+EVERY Penalty 5 push ups + 5 air squat juntos

STRENGTH:

(Snatch )

WOD:

Clean & Jerks 

“2 ROUNDS

SC: RUN / LA LAGUNA BOB

DOUBLE UNDERS 

IN THE REMAINING TIME: (ESTABLECE)

1 REP MAX  CLEAN & JERK 

WOD HYBRID 39:00 

TRAINING (partners)

EVERY 4:00 ON “ 1:00 off  AMRAP x 4 ROUNDS:

– 8 T Shuttle Run (10m x 8)(2 equipos )

– 18/15/12 Bike erg 

– T4 kb Farmer Carry (10m) 2x 24/15KG

– 4 Sled Push (10m, 80/60 kg)(2 equipos ) SC: SANDBAG CARRY 

EVERY 4:00 ON “ 1:00 off 

AMRAP x 4 ROUNDS:

– 4 T DB SINGLE Arm  walking Lunge (10m x 4)(2 equipos )

– 18/15/12 SKI

– 10 Burpees short Jump – 10 saltos (C/u) (10m, )

STRENGTH:

EVERY 3:00 x 5 Rounds:

DROP & GO (>ALL)

– 2 High Hang Cleans 

R1:40/30 R2:50/35 R3:60/40 R4:70/45 R5:80/50 o (RPE)

– 3 Hang Cleans 

R1:40/30 R2:50/35 R3:60/40 R4:70/45 R5:80/50 o (RPE)

– 2 Full Cleans (MAX Weigth)

R1:50/35 R2:60/40 R3:70/45  R4:80/50 R5:90/55 o (RPE)

WOD:

–  Box Jumps (60/50cm»)

– Dumbbell Power Cleans 1x DB(22.5/15 kg)

– Push-ups

– db Step ups over 1x db (22.5/15 kg) (60/50 cm»)

(PARTNERS)

¿ Qué sorpresa nos tendrá preparada nuestro Fortuny?