Tabla 1

28/8/2023 LUNES MARTES MIERCOLES JUEVES VIERNES

WARM UP 3 ROUNDS
3 ROUNDS
3 ROUNDS
3 ROUNDS
3 ROUNDS

12 (6/6) KB WINDMILLS
10 KIPP SWINGS
1:00 BIKE
12 BOX DIPS
8 MB CLEAN

12 BARBELL JUMPS
12 (6/6) KB CLEAN & JERK
10 RING ROWS
20 (10/10) MINI BAND 20 CROSSOVERS

6 WALK OUTS :30 HOLLOW HOLD 10 HRPU LATERAL RAISE

:30 ROW
15M OH FARMER CARRY

ACCESORIES 3 ROUNDS
—————— 3 ROUNDS
—————— 3 ROUNDS

:15 LATERAL PLANK

12 STANDING SNOW ANGEL
8 SDLHP

20 SIT UPS
6 ARNOLD PRESS 12 BACK EXTENSIONS
:15 LATERAL PLANK

GENERAL BACK SQUAT

SHOULDER PRESS
FOR QUALITY
3 ROUNDS
3 ROUNDS

STRENGTH MAX REPS

3X3 85%
1-2-3-4-5-6-7-8-9-10
12(6/6) GOBLET BULGARIAN 10 HEAVY GOBLET SQUAT

:20 WORK X :20 REST

5X3 75%
BENCH PRESS
SPLIT SQUAT
15 AIR SQUATS

3X10 65%
BARBELL CURL
12 DOUBLE DB DL 20 JUMPING SQUATS

-145
(La secuencia del peso va
-135
decendente) (Elegir carga) (Todo junto, descansar al final
-115
de la ronda)
-95

-75

-65

WEIGTHLIFTING 3 ROUNDS
MUSCLE CLEAN
CLEAN HIGH PULL
—————— BARBELL CYCLING

EMOM 10 MIN

5 SNATCH PUSH PRESS + 3 5X3 (Elegir carga)

5X3 95%
4 POWER CLEAN

SOTS PRESS
3 POWER SNATCH

POWER CLEAN
HANG CLEAN HIGH PULL
(75% DEL SNATCH PARA
EMOM 5 MIN
5X3 55%
AMBOS MOVIMIENTOS)

5 HANG SNATCH 55%

3X3 65%
4X1 90%
3X1 75%

REST

EMOM 4 MIN

4 HANG SNATCH 65%

REST

EMOM 3 MIN

3 HANG SNATCH 75%

GYMNASTICS AMRAP 5 MIN

4 ROUNDS
EMOM 5 MIN
5 ROUNDS
HANG HOLD

(Arriba de :30 es aceptable)

WALL WALKS
:10 ONE ARM HANG HOLD
1 ROPE CLIMB + MAX 5 STRICT RING PULL UPS

:10 ONE ARM HANG HOLD

EFFORT HSPU 10 RING KIPP SWINGS STRICT T2B

(Empezar con un ritmo 15 RING ROWS 3X3

tranquilo, quiero que seas

capaz de mantener un ritmo 1 SET MAX EFFORT KIPPING
constante durante los 5 min) T2B

WORK FOR TIME

FOR TIME
3 ROUNDS FOR TIME
AMRAP 10 MIN
EMOM 4 ROUNDS

CAPACITY
10-9-8-7-6-5-4-3-2-1
9-7-5
20 CAL BIKE
8 RING DIPS
15 WBS

HSPU
DL 95LBS
15 V UPS
16 KB OH WALKING LUNGES
15 CAL ROW

SNATCH
T2B
10 MAN MAKERS 20LBS 8 WEIGTH STEP UPS
20 KB SWIGNS 35LBS

MAX EFFORT DU

(Rondas 10 y 9 con 45lbs

7-5-3
KB 16 LBS
Rondas 8 y 7 con 65 lbs
HANG CLEAN
2 MIN REST
Rondas 6 7 5 con 75 lbs
PULL UPS

Rondas 4 y 3 con 80 lbs

Y rondas 2 y 1 con 85) 5-3-1

PUSH PRESS

BMU/C2B

CONDITIONING —————— —————— —————— —————— ——————

COOL DOWN 1 MIN FROGG STRETCH

2 MIN (1/1) UPPER PEC 2 MIN (1/1) COUCH STRETCH
2 MIN (1/1) BULLY STRETCH
1 MIN CAT CAMELL

2 MIN (1/1) BANDED LAT STRETCH

2 MIN (1/1) FIGURE 4 2 MIN (1/1) RAINBOW 1 (:30/:30) WALL CIRCLES

STRETCH
:30/:30/:30 CHILD POSE LAT STRETCH
STRETCH
1 MIN HAMSTRINGS
1 MIN (:30/:30) BANDED CHILD POSE
2 MIN (1/1) FULL SIDE 1 MIN BUTTERLFY STRETCH
STRETCH

ANKLE STRETCH
2 MIN (1/1) SAGITARIUS STRETCH 2 MIN (1/1) SHOULDER
1 MIN MB THORACIC STRETCH PENDULUM
OPPENER

CARGA MODERATE LOW MODERATE LOW MODERATE

TYPE H/ENDURANCE Y/QUALITY Y/ENDURANCE Y/ENDURANCE Y/ENDURANCE

NOTAS