other:confinement_wods
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other:confinement_wods [2021/04/15 09:10] – dodger | other:confinement_wods [2021/04/15 16:15] – dodger | ||
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===== BFR ===== | ===== BFR ===== | ||
- | Blood Flow Restriction | + | [[https:// |
Line 44: | Line 44: | ||
then 2Rounds of: | then 2Rounds of: | ||
* 10 fitball pike | * 10 fitball pike | ||
- | * 30'' | + | * 30sec Lateral plank/side |
* 20 1leg knee2elbow /side | * 20 1leg knee2elbow /side | ||
Line 56: | Line 56: | ||
Explicación ejercicios: | Explicación ejercicios: | ||
- | * Fitball pike: https:// | + | * [[https:// |
* 1leg knee2elbow: en plancha con 1 pie en la fitball, el otro va hacia el codo. | * 1leg knee2elbow: en plancha con 1 pie en la fitball, el otro va hacia el codo. | ||
* Hang Kb Clean: si no tienes kb o db, puedes usar una garrafa de agua, pero atala un poco con cinta americana... | * Hang Kb Clean: si no tienes kb o db, puedes usar una garrafa de agua, pero atala un poco con cinta americana... | ||
Line 122: | Line 122: | ||
Explicación ejercicios: | Explicación ejercicios: | ||
- | * | + | * |
- | * | + | * |
Line 129: | Line 129: | ||
3 Rounds for quality: | 3 Rounds for quality: | ||
- | * 1' 30'' | + | * 1m30sec |
* max hspu | * max hspu | ||
- | * 2' | + | * 2m /side slow step-up |
* 20 explosive push-up | * 20 explosive push-up | ||
* 20 goble squat AFAP | * 20 goble squat AFAP | ||
Line 150: | Line 150: | ||
Explicación ejercicios: | Explicación ejercicios: | ||
* slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0) | * slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0) | ||
- | * | + | * |
Line 175: | Line 175: | ||
Air squats are done 1 time only. | Air squats are done 1 time only. | ||
+ | |||
+ | Explicación ejercicios: | ||
+ | * Seat2squat: sentado en el suelo sobre los talones, explosivo a deep squat | ||
+ | |||
+ | ===== 2020/04/09 ===== | ||
+ | |||
+ | Strength: | ||
+ | * 5x5 c2r | ||
+ | * 5x max time c2r hold | ||
+ | |||
+ | Skill: | ||
+ | * Dragon flag on rings | ||
+ | |||
+ | Core& | ||
+ | 3RFQ | ||
+ | * 2 dragon flag | ||
+ | * 10 superman | ||
+ | * 20 bird dog | ||
+ | * 30sec ring hold top | ||
+ | * 30sec ring hold bottom | ||
+ | |||
+ | Explicación ejercicios: | ||
+ | * ring hold top: en las anillas, posición final del RMU (tal como explica [[[[https:// | ||
+ | * ring hold top: En anillas, posición de dip profundo, con las anillas tocando los hombros | ||
+ | |||
+ | |||
+ | |||
+ | ===== 2020/04/10 ===== | ||
+ | Endurance "the 1.5k" | ||
+ | |||
+ | EMOM 60min | ||
+ | |||
+ | * squat jump | ||
+ | * diamond push-up | ||
+ | * v-ups | ||
+ | * burpees | ||
+ | * butt kicks | ||
+ | * Rest | ||
+ | |||
+ | Target: 1500 reps | ||
+ | Challenge: continue the EMOM until 2000 reps :-) | ||
+ | |||
+ | ===== 2020/04/13 ===== | ||
+ | |||
+ | Skill: | ||
+ | * [[other: | ||
+ | Target: | ||
+ | * Get a perfect RMU (or as good as possible) | ||
+ | |||
+ | Strenght: | ||
+ | * max time hang on rings | ||
+ | |||
+ | Wod: | ||
+ | [[other: | ||
+ | |||
+ | WOW: | ||
+ | * split | ||
+ | |||
+ | |||
+ | ===== 2020/04/14 ===== | ||
+ | |||
+ | |||
+ | Skill: | ||
+ | * lay down to pistol | ||
+ | |||
+ | Strength: | ||
+ | BFR, 3 rounds of 20 reps each: | ||
+ | * 1 leg deadlift | ||
+ | * calf raise | ||
+ | * lateral squat | ||
+ | * step up | ||
+ | |||
+ | WOD: | ||
+ | For time: | ||
+ | 50/ | ||
+ | 10/ | ||
+ | |||
+ | WOW: | ||
+ | L-SIT on floor | ||
+ | |||
+ | ===== 2020/04/15 ===== | ||
+ | |||
+ | Strength: | ||
+ | EMOM 12 of: | ||
+ | * HSPU | ||
+ | * 10 Muscle Clean | ||
+ | |||
+ | Then | ||
+ | From 1 to Max Unbroken hspu and down: 1/ | ||
+ | |||
+ | WOD: | ||
+ | For time: | ||
+ | * 100 pushup | ||
+ | * 100 sit-up | ||
+ | * 100 burpees | ||
+ | |||
+ | WOW: | ||
+ | Practice handstand still | ||
+ | |||
+ | ===== 2020/04/16 ===== | ||
+ | Repeat [[other: | ||
+ | |||
+ | ===== 2020/04/17 ===== | ||
+ | |||
+ | Endurance | ||
+ | Hero wod MURPH@HOME: | ||
+ | |||
+ | * 1600 butt kicks | ||
+ | * 100 ring pull-ups strict | ||
+ | * 200 push-ups | ||
+ | * 300 squats | ||
+ | * 1600 butt kicks | ||
+ | |||
+ | RX: with vest | ||
+ | |||
+ | ===== 2020/04/20 ===== | ||
+ | |||
+ | Skill:\\ | ||
+ | RMU: | ||
+ | * False grip pull | ||
+ | * transitions | ||
+ | * Final position strength (fully extended) | ||
+ | \\ | ||
+ | Try to get a perfect form RMU | ||
+ | \\ | ||
+ | WOD: | ||
+ | For time, 4 rounds of 20 reps of: | ||
+ | * 20 kb row left hand | ||
+ | * 20 kb row right hand | ||
+ | * 20 kb cluster left | ||
+ | * 20 kb cluster right | ||
+ | |||
+ | |||
+ | ===== 2020/04/21 ===== | ||
other/confinement_wods.txt · Last modified: 2022/02/11 11:36 by 127.0.0.1