Programación de demostración

Consulta esta programación DEMO para familiarizarte con nuestros formatos de entreno.

Lunes

Session 1

A) Aerobic Work
20′ warm up run easy pace
Then:
7 rounds of:
20″ Fast
10″ Slow
40″ Fast
20″ Slow
1′ Fast
1′ Slow
Then:
5′ easy run.

Session 2

A) Oly
A.1) Squat Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/3 – 80%
Back at 75%:
5 Hang SQ. Snatch

A.2) Hang Snatch Pulls
4/4 – 95%

A.3) Split Jerk
4 – 60%
4- 70%
3/3 75%
3/2 80%

B) Back Squat + Half Back Squat
4 Sets of:
5 Half Back Squat (105%)
R:60”
3 Back Squats (87%)
R:2′-3′

C) Strict Handstand Push-ups
C.1) Strict Deficit HSPU
4X12
(2” Down)
C.2) EMOM 16′
10”/15” Max Strict Handstand Push-up
(max speed)

D) Rope Climb Skills
Every 20”x7′
1 Rope Climb

E) CONDITIONING

4 rounds of:
1000/900m Row
25 Wall Balls (30/20)
5 Bar Muscle-ups
800m Run
25 Wall Balls (30/20)
5 Bar Muscle-ups
R:3′


Objetivo

La rondas tienes que durar entre 10-11min. Si se alargan nos hemos equivocado de scaling
A estas alturas deberíamos conocer el objetivo de estas piezas. Encontrar un ritmo que me permita ir todo el rato igual. El remo lo tenemos más que tocado en estos contextos.


Martes

Session 1

A) Aerobic Work
4 Sets of:
5′ On/3′ Off
Metronome Bar Facing Burpees
12 Burpees on the Minute
48 BPM

Session 2

A) Oly
A.1) 1 Slow Pull + 2 Hang Power Snatch
2 – 60%
2 – 70%
2/4 – 75%
2/1 – 80%

A.2) 1 Sq. Clean + 1 FSQ
2 – 60%
2 – 70%
3/3 – 75%
3/1 – 80%

B) Strength & Skills
6 sets of:
2 Push Press
R:60”
3 Legless AFAP
R:2′

C) Muscle-ups
C.1) Strict Muscle-ups
8×4
C.2) EMOM 16′
15”/20” Max Unbroken Muscle-ups

D) Anaerobic Work
2 Blocks of:
6 Sets of:
10” Work
Rest 2′ entre Sets
Rest 7′ entre bloques

Escoger entre los siguiente monoestructurales:
– Sprint AAB
– Sprint Bike Erg (damper 10)
– Sprint escalera
– Sprint subida


Miércoles

Session 1

A) Aerobic Work
4 Sets of:
6:00 ON/2:00 OFF
2:00 at 22 s/m
2:00 at 24 s/m
2:00 at 26 s/m

Session 2

A) Oly
A.1) Muscle Snatch with no legs contact
4×4

A.2) Balance Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/1 – 80%

A.3) Power Clean + Push Jerk
4 – 60%
4 – 70%
2/2 – 75%
3/2 – 80%

B) Front Squat
3 Sets of:
5 Reps (heavy)

B.2) Thrusters
Focus on breathing and perfect form
5 Sets of:
25 Thrusters (43/30)
R:75”

C) Deadlift
C.1) 3 Sets of:
2 Reps (No Touch and Go)

C.2) 1 Set of:
20 Reps (50%)+15kg Touch and Go

D) Pull-ups
D.1) Weighted Pull-ups
5×5
D.2) EMOM 16′
10”/15” Max Chest to Bar

E) Handstand Walk
10 Sets of:
20m

F) METCON
5 rounds of:
18 Toes To Bar
12 Burpee Box Jump Over
6 Doble DB Snatch (22.5/15)


Jueves

Session 1

A) CONDITIONING
4 rounds of: @easy Pace
100 Double Unders
1000/900m Row
Every 2′
5 Burpees


Viernes

Session 1

A) Aerobic Work
AAB
15′ Warm up easy pace
Then:
2 rounds of:
5′ fast
1′ slow
5′ fast
3′ slow
then
5′ Recovery Pace

Session 2

A) Oly
A1) EMOM 14′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even- Rest
* Start at 50% and increase weight until 85%

A.2) EMOM 14′
Odd- 3 Squat Clean
EVEN – 3 Push Jerk
* Start at 50% and increase weight until 85%

A.3) Clean Pull
4/4 – 105%

B) Back Squat + Half Back Squat
4 Sets of:
5 Half Back Squat (105%)
R:60”
2 Back Squats (92%)
R:2′-3′

C) Handstand Push-ups
1 Set of Max Unbroken SHSPU -5 Reps
then:
AFAP
5×9
If you do less than 40 Accumulate more reps until you get 40

D) Muscle-ups
6 sets of:
10% Max Reps
R:30”
4 sets of:
20% Max Reps
R:1′
2 sets of:
40% Max Reps
R:2′
1 sets of:
60% Max Reps
R:3′
1 sets of:
80% Max Reps

D) CONDITIONING
5 rounds of:
AMRAP 5′
100 Double Unders
10m+10m Doble DB Front Rack Lunges (22.5/15)
30/24 Calories AAB
Remaining time
Max Bar Facing Burpees
R:2′


Objetivo

¿Qué ritmo y breaks debo coger para que salgan siempre las mismas Burpees? Deberíamos empezar a saber la respuesta ya 😉


Session 3

Anaerobic Work
3 Blocks of:
6 Sets of:
20” Work
Rest 3′ entre Sets
Rest 7′ entre bloques

Escoger entre los siguiente monoestructurales:
Uno distinto que el martes

  • Sprint AAB
  • Sprint Bike Erg (damper 10)
  • Sprint escalera
  • Sprint subida

Sabado

Session 1

A) Aerobic Work
5 rounds of:
1000m Run
1000/900m Row
R:2′

B) Rope Climb Skills
Every 15”x6′
1 Rope Climb

Session 2

A) Oly
A.1) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 – 60%
2- 70%
3/2 – 75%
2/1 – 80%

A.2) Squat Clean and Split Jerk
2 – 60%
2 – 70%
3 – 75%
3/2 – 80%
2/1 – 85%

B) Chest to Bar
Accumulate
150-200
minimum sets

C) Handstand Walk Skills
1 Set of Max Meters HSW

D) METCON
4 rounds of:
400m Run
5 Full Snatch (80/50)


Lunes

Session 1

A) Oly
A.1) Squat Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/3 – 80%
Back at 75%:
5 Hang SQ. Snatch

B) Back Squat + Half Back Squat
4 Sets of:
5 Half Back Squat (105%)
R:60”
3 Back Squats (87%)
R:2′-3′

C) Strict Handstand Push-ups
C.1) Strict Deficit HSPU
4X12
(2” Down)
C.2) EMOM 16′
10”/15” Max Strict Handstand Push-up
(max speed)

D) CONDITIONING
4 rounds of:
1000/900m Row
25 Wall Balls (30/20)
5 Bar Muscle-ups
800m Run
25 Wall Balls (30/20)
5 Bar Muscle-ups
R:3′


Objetivo

La rondas tienes que durar entre 10-11min. Si se alargan nos hemos equivocado de scaling.
A estas alturas deberíamos conocer el objetivo de estas piezas. Encontrar un ritmo que me permita ir todo el rato igual. El remo lo tenemos más que tocado en estos contextos.


Martes

Session 1

A) Oly
A.1) 1 Sq. Clean + 1 FSQ
2 – 60%
2 – 70%
3/3 – 75%
3/1 – 80%

B) Strength & Skills
6 sets of:
2 Push Press
R:60”
3 Legless AFAP
R:2′

C) Muscle-ups
C.1) Strict Muscle-ups
8×4
C.2) EMOM 16′
15”/20” Max Unbroken Muscle-ups

D) Anaerobic Work
2 Blocks of:
6 Sets of:
10” Work
Rest 2′ entre Sets
Rest 7′ entre bloques

Escoger entre los siguiente monoestructurales:
– Sprint AAB
– Sprint Bike Erg (damper 10)
– Sprint escalera
– Sprint subida


Miércoles

Session 1

A) Oly
A.1) Power Clean + 1 Push Jerk al final
4 – 60%
4 – 70%
2/3 – 75%
2/1 – 80%

B) Pull-ups
B.1) Weighted Pull-ups
5×5
B.2) EMOM 16′
10”/15” Max Chest to Bar

C) Deadlift
C.1) 3 Sets of:
2 Reps (No Touch and Go)

C.2) 1 Set of:
20 Reps (50%)+15kg Touch and Go

D) METCON
5 rounds of:
18 Toes To Bar
12 Burpee Box Jump Over
6 Doble DB Snatch (22.5/15)


Jueves

Session 1

A) CONDITIONING
4 rounds of: @easy Pace
100 Double Unders
1000/900m Row
Every 2′
5 Burpees


Viernes

Session 1

A) Oly
A1) EMOM 14′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even- Rest
* Start at 50% and increase weigth until 85%

A.2) EMOM 14′
Odd- 3 Squat Clean
EVEN – 3 Push Jerk
* Start at 50% and increase weigth until 85%

B) Gymnastics
Escoger entre Muscle-ups o Handstand Push-ups

C) CONDITIONING
5 rounds of:
AMRAP 5′
100 Double Unders
10m+10m Doble DB Front Rack Lunges (22.5/15)
30/24 Calories AAB
Remaining time
Max Bar Facing Burpees
R:2′


Objetivo

¿Qué ritmo y breaks debo coger para que salgan siempre las mismas Burpees? Deberíamos empezar a saber la respuesta ya ?.


Sabado

Session 1

A) Oly
A.1) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 – 60%
2- 70%
3/2 – 75%
2/1 – 80%

A.2) Squat Clean and Split Jerk
2 – 60%
2 – 70%
3 – 75%
3/2 – 80%
2/1 – 85%

B) Chest to Bar
Accumulate
150-200
minimum sets

C) Handstand Walk Skills
1 Set of Max Meters HSW

D) METCON
4 rounds of:
400m Run
5 Full Snatch (80/50)


Row

WOD 1

4 Sets of:
4:00 ON/3:00 OFF
1:00 at 26 s/m
1:00 at 28 s/m
1:00 at 30 s/m
1:00 at max. rate full length


WOD 2

4 Sets of:
6:00 ON/2:00 OFF
2:00 at 22 s/m
2:00 at 24 s/m
2:00 at 26 s/m


WOD 3

5 Sets of:
1:00 at 30 s/m (hard pace)
R:2:00
1:00 at 32 s/m (hard pace)
R:2:00
1:00 at max rate full length
R: 5:00


WOD 4

Recovery day:
6 KM Row
E2MOM
20 Air Squats

Easy pace.


WOD 5

4 Sets of:
6:00 ON/ 2:00 OFF
3:00 at 22 s/m
2:00 at 24 s/m
1:00 at 26 s/m


AAB

WOD 1

3 Sets of:
1:20 Easy Pace
R:1:40
1:20 +2RPM
R:1:40
1:20 +4RPM
R:1:40
0:40 +8RPM
R: 3:00


WOD 2

4 Sets of:
1:00 Medium Pace
R:1:30
1:00 +2RPM
R:1:30
1:00 +4RPM
R:1:30
1:00 +6RPM
R: 1:30


WOD 3

3 Sets of:
1:30 Easy Pace
R:1:40
1:30 +2RPM
R:1:40
1:30 +4RPM
R:1:40
0:50 +8RPM
R: 3:00


WOD 4

Recovery Day – Steady Pace – Nassal Breathing

For time*:
5 Miles AAB
E2MOM
20 Air Squats

Easy Pace


WOD 5

4 Sets of:
0:45 Fast Pace (no sprint)
R:2
0:45 + 2RPM
R:2
0:45 +4RPM
R:2
0:45 +6RPM
R: 2


Run - By Angel Mullera

Rodaje + Rectas

30′ de carrera continua
+
10 rectas progresivas de 25m
R:volver andando


Fartlek corto

25′ de carrera continua (10 primeros minutos warm-up)
+
cambios de ritmo
5 rounds of:
1’30” rápido
45” lento
30” rápido
1′ lento
then:
10′ de carrera continua lento


Subidas

30′ de carrera continua (10 primeros minutos warm-up)
+
10 subidas de 150m aprox
R: bajada lento
then:
10′ de carrera continua suave


Fartlek largo

20′ de carrera continua
+ cambios de ritmo largo:
3 sets of:
4′ rápido
2′ lento
then:
15′ de carrera continua
suave


Tirada larga

40′ de carrera continua (10 primeros minutos warm-up)
+
15′ aumentando el ritmo progresivamente
+
10′ de carrera continua suave


Metcon

WOD 1

5 Rounds of:
10 Thrusters (40/30)
10 C2B
10 Box Jump
R:5′
REPEAT


WOD 2

AMRAP 15′
9 RMU
27 WB
18/14 Cal Row


WOD 3

2 Rounds of:
25/18 Cal AAB
5 Squat Snatch (70/45)
R:3′
2 Rounds of:
15/12 Cal AAB
5 Squat Clean (70/45)


WOD 4

60′ Run Steady Pace
Every 5′ Starting at 10:00
15 Down ups


WOD 5

EMOM 10′
10 Snatch(35/25) + Max. SHSPU
Rest 5′
EMOM 10′
10 SHPU + Max. Snatch (35/25)
*Intenta buscar un número de repeticiones
que te permita aguantar los 10′ de manera
sostenida.


Metcon Bodyweight

WOD 1

For time:
100 Box Jump
100 100 Step ups
EMOM Starting at 0:00
7 Push ups


WOD 2

10 Rounds of:
200m Run
30 Air Squats


WOD 3

AMRAP 20′
10 Pistols
20 Down ups
10 Back Lunges


WOD 4

10-9-8-7-6-5-4-3-2-1 SHPU
100-90-80-70-60-40-30-20-10 d.u
20-18-16-14-12-10-8-6-4-2 Burpees


WOD 5

Every 2’30” x 5 Sets
400m Run
Rest 2’30
Every 2’x 5
25m HSW
Rest 2,30
Every 90″ x 5
60″ Max. Jumping Squats


Metcon Dumbbell

WOD 1

For Time:
50 DB Snatch(22,5/15)
40 T2B
30 Double DB Thrusters
20 BMU
10 Devil Press


WOD 2

5 Sets of:
10 SA Push Jerk (30/20)
20 Burpees Over The DB
60 Double Under


WOD 3

For Time
21-15-9
Cal Row
DB OHSQ
Pull-Ups


WOD 4

3 Rounds
AMRAP 5′
8 Devil Press (22,5/15)
16 Double DB Clean
8 Strict HSPU
R:90″” bt AMRAP
* Buscar el mismo ritmo en
los tres AMRAP


WOD 5

AMRAP 20′
30 Alterning DB Hang C&J
60 Goblet Squat
30 Alterning DB Hang SQ. Snatch
60 Push Ups


Metcon Kettlebell

WOD 1

For Time:
30/20/10
Double KB Clean
Burpee Facing the KB
Double KB Deadlift


WOD 2

AMRAP 12′
20 Single arm KB Thrusters
80 Double unders
20 Pistols


WOD 3

For Time:
15-12-9-6-3 HSPU
30-24-18-12-6 Goblet Squat
15-12-9-6-3 Push Press


WOD 4

EMOM 15′
1- 8+8 Single arm KBS
2- 18/14 Cal Row
3- 8+8 KB OHSQ


WOD 5

5 Rounds for time:
20m HSW
30 KBSW
400m Run


Olympics

A) Squat Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/3 – 80%
Back at 75%:
5 Hang SQ. Snatch

B) Hang Snatch Pulls
4/4 – 95%

C) Split Jerk
4 – 60%
4- 70%
3/3 75%
3/2 80%


A) 1 Slow Pull + 2 Hang Power Snatch
2 – 60%
2 – 70%
2/4 – 75%
2/1 – 80%

B) 1 Sq. Clean + 1 FSQ
2 – 60%
2 – 70%
3/3 – 75%
3/1 – 80%


A) Muscle Snatch with no legs contact
4×4

B)Balance Snatch
4 – 60%
4 – 70%
3/3 – 75%
2/1 – 80%

C)Power Clean + Push Jerk
4 – 60%
4 – 70%
2/2 – 75%
3/2 – 80%


A)EMOM 14′
Odd- 30 Air Squats + 2 Power Snatch T&G
Even- Rest
* Start at 50% and increase weigth until 85%

B)EMOM 14′
Odd- 3 Squat Clean
EVEN – 3 Push Jerk
* Start at 50% and increase weigth until 85%

C) Clean Pull
4/4 – 105%


A) 1 Slow Pull + 1 Hang Sq. Snatch + 1OSQ
2 – 60%
2- 70%
3/2 – 75%
2/1 – 80%

B) Squat Clean and Split Jerk
2 – 60%
2 – 70%
3 – 75%
3/2 – 80%
2/1 – 85%


Barbell Strength

Back Squat

3×3- 85%


Deadlift

4*4 – 85% (no T&G)


Push Press

2×3
3×1


Bench Press

3×3
2×2


Front Squat

3×3 – 87%”


Dumbbell Strength

Squat

4/5 Sets of:
12 DB Goblet Squat (31X1)
R:30″
8+8 DB Bulgarian Squat
R:30″
45″” DB Wall sit + 20″ Max. Jumping Squat
R:60


Bending

4 Sets of:
15 Double DB Deadlift (2XX1)
R:30″
10 DB Good Morning (31X1)
R:30″
6+6 Dual Gorila DB Row
R:30″
30″”+30″ SL DB Glute bridge Hold
R:60″


Push

4/5 Sets of:
12 Doble DB Push Press (31X3)
R:10″
30″” Max. DB Push Ups
R:45″
6+6 DB Strict Press (31X3)
R:10″
30″” Max Strict HSPU/Pike Ups
R:90″


Pull

4/5 Sets of:
7+7 Double DB Curl To Press
R:30″
10+10 Three Point DB Row (1X13)
R:30″
7+7 Alterning DB Biceps Curl (31X1)
R:30″
10+10 DB Torso Row
R:90″


CORE

5 Sets of:
30″ DB Hollow Hold
20″ Hollow Body Flutter Kicks
10 Alt. V Sit-up
5 V Sit-Up
R:60″
*Try to go UB


Kettlebell Strength

Chest/Biceps

5 Sets of:
10 Double KB Floor Press Glute bridge Hold (31X3)
R:30″
7+7 Top Down Alterning KB Biceps Curl

R:30″
5+5 Half Kneeling Clean and windmill Press
R:60″


Lats/Triceps

4/5 Sets of:
10+10 KB Chainsaw Row (31X1)
R:30″
10-15 Double KB Push ups (31X3)
R:30″
10 Dual KB Upright Row
R:30″
5+5 Hollow Body KB Floor Press
R:90″


Lower Back/Shoulders

5 Sets of:
12 KB Good Morning
10 KB Kang Squat
8 KB Srict Press (31X3)
6+6 KB Snatch
R:60″


Legs

5 Sets of:
10 Doble KB Front Rac Position Squat (2X1X)
R:30″
10 Broad Jumps (explosive)
R:30″
60″ KB Wall Sit


CORE

5 Sets of:
30″ Forearm Plank + 30″ KB Touch plank position
R:20″
30″+30″ KB Side Plank
R:20″
6+6 KB Turkish Sit Up
R:60″


Pull Strength

Strict Pull-ups

6 Sets of:
6 Weighted Strict Pull ups
*Try more weight than last week
.
Then:
4 Sets of:
15″” Pajarito
Rest 1’15”


Butterfly Pull-ups

EMOM 12′
10-15 Butterfly C2B/Pull-ups


Rope Climb

6 Sets of:
2 Fast Rope Climb
R:60″ bt Sets
4 Sets of:
3 Fast Rope Climb
R:60″
2 Sets of:
4 Fast Rope Climb
R:60


Muscle-ups

4 Sets of:
5 Seated.Strict C2R (31X1)
——————–
4 Sets of:
5 Strict Ring Dip
——————–
2 Sets of:
2 Seated RMU
———————
5 Sets of:
1-4 SMU
R:60″


Legless + HSW

For time:
20 Legless
150m HSW
Partitioned*


Push Strength

Strict Handstand Push-ups

6 Sets of:
6 Strict Deficit HSPU (31X3)

Then:
EMOM 6′
11-14 SHSPU
4 Sets of:


Ring Push

5 Sets of:
10 Strict Ring Dips (31X1)
r:30″
30″” Ring Top Hold
R:30″
15 Kipping Ring Dips
R:90″


Basic Push

Every 3’x18′
10 Pike Push ups
30″ Half Push up Hold
15 Push ups


Kipping HSPU

6 Sets of:
15″ Max Reps (focus on fast execution)

Then:
10 Sets AFAP of:
8 HSPU (Open Standard)


Legless + HSW

For time:
20 Legless
150m HSW
Partitioned*