May 9, 2017
Mano en dos
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Mano en dos
Workout 10-01-2014
Warm up 30 hand release push ups 20 air squat 10 burpees 30 power lunge 20 double under 10 pistols each leg Workout Chest to bar pull up (strict and kipping) 3x Max reps each Wod 50-40-30–20-10 Wall ball Abmat abs Rest 2 min 2x mas reps hspu
Workout 08-01-2014
Warm up 3 rounds 6 bear complex (20kg) 12 push ups Workout Front squat 5-5-5-5-5 Squat clean 3-3-3-3 Wod 3min AMRAP 10 wall ball 10 double under/30 sinales Rest 2 min 10x40m sprint uphill.
Workout 24-12-2013
Warm up
5min AMRAP
Chest to Bar Pull ups (strict)
4 rounds
1min row
15 toes to bar
10 Squats
Workout
10min to Snatch Complex
Snatch 1st pull
Snatch High Pull (2nd Pull)
Power Snatch
Back Squat
then
Full Snatch (10min to get to a heavy set of 2)
WOD (For time).
30-20-10
Burpee Wall Ball
- 20 Double Unders between each round
Workout 22-12-2013
Week 3 Day 5
Warm up
6x100m sprint (50-75-100% max speed)
Workout
Back Squat 5-5-5-3
Front Squat 3-3-3-3
Wod
7min AMRAP
10 Double Under
10 Toes to Bar
5 Strict Chest to Bar Pull ups
Workout 19-12-2013
Week 3 Day 4
Warm up
4 rounds
5 Sumo Squat
8 Wall Climbs
10 Box Jumps
Workout
5-5-3-3-1-1
Squat Clean and Jerk
Bench Press 3-3-3-3-1
20x (50% of 1RM)
Wod
EMOM 6min
4 Muscle Ups
5 Push Ups
rest 4 min
5x1min sprint on rower
30 Thrusters (56kg)
Workout 04-12-2013
Week 1 Day 3
Bench Press 5x5
Deadlift 5x5
15min AMRAP
30 Push Press (50kg)
25 Box Jumps
20 Double Unders
15 Burpees
10 Muscle Ups
5 Pistols (each leg)
Workout 02-12-2013
So I'm starting a new cycle again. After 8 weeks focusing on adding more volume and less intensity it's time fo take it up a notch and focus on strength gains (again), this time around always with some kind of metcon.
Week 1 Day 1
10min to
3 Heavy Clean and Jerk
then
Bench Press 3x5
5min AMRAP
10 Hr Push
6 One Arm Snatch
10min AMRAP
20 Box Jump
10 Double Unders