====== Confinement wods ====== ====== nociones ====== ===== Tempo ===== 5/1/X/2 * 5 segundos fase excentrica * 1 en el final del movimiento excentrico * X : fase concentrica * 2 en el final de la fase concéntrica Símbolos especiales: * X es explosivo * - es que no se hace, puedes soltar, moverte, rodar xD lo que sea, normalmente es para poner énfasis en las otras fases * un número son segundos ===== OHS ===== over head squat ===== BFR ===== [[https://www.youtube.com/watch?v=iycEVSC3loo|Blood Flow Restriction]] ====== Daily Wods ====== ===== ## 2020/04/01 ===== EMOM 12 Max HSPU Max C2R CORE 3Rounds of: * 5 dragon flag * 20 superman rock * 10m monster walk then 2Rounds of: * 10 fitball pike * 30sec Lateral plank/side * 20 1leg knee2elbow /side WOD: 20, 18, 16 ... 2 * Hip Extensions * Hang Kb Clean 8 burpees at the end of all rounds Explicación ejercicios: * [[https://tinyurl.com/fitballpike|Fitball pike]] * 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... ===== ## 2020/04/02 ===== Strength 5 rounds for quality, weighted (vest) * 1 min wall sit * 10 ring push ups * 10 Tempo sit& go * 10 ring row * 10 lateral squat with deficit WOD: amrap 20' * 50 1hand kb swing * 40 lunge * 30 push ups * 20 goblet Explicación ejercicios: * tempo sit& go: como si fueras a sentarte en una silla, bajas despacio y subes explosivo, Tempo: 5/1/x/1 ===== ## 2020/04/03 ===== Endurance: "Perpetual Motion Machine" 10 Rounds of 3 minutes of 10 reps each exercise: * burpees * situps * push-ups * pistol * squat jump * jumping jack ===== ## 2020/04/06 ===== Skill: Strict RMU * False grip hang streght * Hop-Hop on false grip * False grip pulls * Transitions * Deep-Dip transitions * Deep-Dip to total extension WOD: 3 Rounds of 5 min ON/2 min OFF: 20 reps with kb of all this: * clean & jerk * Lunge * Snatch * OHS * 1 hand swing Until 5 minutes: Max KB Swing Score: total kb swings WOW: Split Explicación ejercicios: * [[https://youtu.be/0t_rhEgz-7I?t=285|Hop-Hop]]: este es uno de los mejores videos que he visto sobre strict ring muscle-up, yo sigo haciendo esos ejercicios para fortalecer... * [[https://post.healthline.com/wp-content/uploads/2019/08/Female_Splits_1200x628-facebook.jpg|Split]] ===== ## 2020/04/07 ===== 3 Rounds for quality: * 1m30sec wall sit * max hspu * 2m /side slow step-up * 20 explosive push-up * 20 goble squat AFAP WOD: 5 RFT: * 10 situp * 10 pushup * 10 air squat 2min rest, then 100 ring dips for time WOW L-sit on floor Explicación ejercicios: * slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0) * [[https://i.pinimg.com/originals/20/41/75/2041759ecd6e849bee9023782c549fc1.jpg|L-sit on floor]] ===== ## 2020/04/08 ===== Skill: * Seat2squat * jerk 3 Rounds BFR: * 20 Fitball hamstring curl * 20 calf raise * 20 lateral squat deficit 2/3 min no BFR between rounds WOD For time, down then up * 30 kb thruster * 60 jumping jacks * 90 high knees * 120 butt kicks * 150 air squats 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&gimnastics endurance 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://youtu.be/0t_rhEgz-7I|aquí]]. * 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:confinement_wods&do=edit#section20200406|strict RMU]] Target: * Get a perfect RMU (or as good as possible) Strenght: * max time hang on rings Wod: [[other:confinement_wods&do=edit#section20200406|the same as 20200406]] 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: 50/40/30/20/10 kb swing 10/20/30/40/50 sit-ups 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: 1/2/3/4/5/4/3/2/1 ... WOD: For time: * 100 pushup * 100 sit-up * 100 burpees WOW: Practice handstand still ===== 2020/04/16 ===== Repeat [[other:confinement_wods#section20200402|2020/04/02]] ===== 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 ===== Repeat [[other:confinement_wods#section20200414|2020/04/14]] An add, after 1st BFR, this second one **without** flood restriction :\\ 3 rounds of: * 20 fitball hamstring curl * 20 calf raise * 20 lateral squat * 20 step-up ===== 2020/04/22 ===== Strength: * Practice on [[https://www.youtube.com/watch?v=eNLudS0_cko|down-up KB strict press]] Then:\\ EMOM 12min of: * 3+3 down up kb strict press * 6 weighted pistols Skill: * perfect form RMU Then: * max hang time on rings WOD:\\ 4 Rounds of "[[other:confinement_wods#section20200403|Perpetual motion machine]]" ===== 2020/04/23 ===== Active rest day.\\ ANIMAL FLOW\\ * Lizzard * bear * duck \\ Practice: * handstand still * L-sit on floor * split * Planché ===== 2020/04/24 ===== Endurance:\\ **ALL GLORY TO DORMAMMU**\\ * 10 KB swing * 100 jumping jacks * 10 KB swing * 90 mountain climber * 10 KB swing * 80 air squat * 10 KB swing * 70 sit-ups * 10 KB swing * 60 pistols * 10 KB swing * 50 push-ups * 10 KB swing * 40 burpees * 10 KB swing * 30 jumping lunge * 10 KB swing * 20 goblet thruster * 10 KB swing * 10 KB swing * 10 KB swing \\ DOWN/UP (yes, go all the wod down, then all the wod up again).\\ Last 10 KB swing are done only 1 time :-) \\ Time cap: 60 minutes\\ Challenge: Complete it :-) \\ ===== 2020/04/27 ===== Skill: * Practice on strict RMU Then:\\ EMOM 16Min: * 1 RMU * 30 Air squats \\ WOD:\\ 4 RFT: * 10 SDHP * 10 Thruster * 10 Sq clean \\ Everything with kb@32kg (Dormammu) ===== 2020/04/28 ===== Strength:\\ BFR, 10min of: * 20 goblet squats @kb32kg * 15-20sec rest \\ 3 min rest.\\ \\ BFR, 10min of: * 20 Bulgarian DL @kb32kg * 10-20sec rest \\ 3 min rest.\\ \\ BFR, 10min of: * 20 Bulgarian Squat @kb16kg * 10-20sec rest \\ Then: 3x15m Monster walk WOD:\\ For time:\\ 21-18-15-12-9-6-3 push-up 3-6-9-12-15-18-21 kb swing @kb32kg WOW:\\ L-sit on floor