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

over head squat

Blood Flow Restriction

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:

• 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…

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

Endurance: “Perpetual Motion Machine”

10 Rounds of 3 minutes of 10 reps each exercise:

• burpees
• situps
• push-ups
• pistol
• squat jump
• jumping jack

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:

• Hop-Hop: este es uno de los mejores videos que he visto sobre strict ring muscle-up, yo sigo haciendo esos ejercicios para fortalecer…
• Split

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)
• L-sit on floor

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

Strength:

• 5×5 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 aquí.
• ring hold top: En anillas, posición de dip profundo, con las anillas tocando los hombros

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

Skill:

• strict RMU

Target:

• Get a perfect RMU (or as good as possible)

Strenght:

• max time hang on rings

Wod: the same as 20200406

WOW:

• split

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

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

Repeat 2020/04/02

Endurance Hero wod MURPH@HOME:

• 1600 butt kicks
• 100 ring pull-ups strict
• 200 push-ups
• 300 squats
• 1600 butt kicks

RX: with vest

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

Repeat 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

Strength:

• Practice on 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 “Perpetual motion machine”

Active rest day.
ANIMAL FLOW

• Lizzard
• bear
• duck

Practice:

• handstand still
• L-sit on floor
• split
• Planché

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

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)

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