Wam up

amrap 6 min ,

5 cal machines

10 Barbell back  Squats

10 Strict Press

8 Kettlebell swings

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Weightlifting

Every 1:30 for 6 rounds complex

1x [ 1 Hang Clean + 1 Front Squat + 1 Clean & Jerk ],

selecciona la carga @75-80-85-90%

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WOD

For time: 14:00

21 Deadlifts, 100/70kg

21 Toes-to-bars –

Rest 1 min

15 Deadlifts,120/80 kg

21 Toes-to-bars

Rest 1 min –

9 Deadlifts, 140/100kg

21 Toes-to-bars

Niveles Adaptaciones

NIVEL 3

Como esta prescrito

Nivel 2

80/60kg

90/70kg

100/80kg

Nivel 1

RPE 6-7-8

warm up

AMRAP en 4 mins

1:00 machines

10 Cossack Squats

10 gluted bridges

10 air squats

Strength EMOM10

Back Squat : 5-3-5-3-5-3

Alternando por min

5 reps al 75%

3 reps al 85%

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Conditioning

3 rounds for time

Bike Erg, 2000 m

10 Alternating Dumbbell Hang Power Snatches, 22.5/17.5

100 Double Unders

10 strict  Handstand Push-ups

Time cap 18:00

Niveles Adaptaciones

NIVEL 3

Como esta prescrito

Nivel 2

pike push ups

db 17.5/15kg

Nivel 1

Barbell 35/25kg

25 Sumo Deadlift High Pull , 40/30

15 C2B

25 Push press 40/30KG

TIME CAP 15:00

Warm up

AMRAP en 5

Choice Machine, 1 min

10 Cossack Squats

10 Hip Thrusts barbell

5 Snatch Deadlift

5 Muscle Snatch

5 overhead squat

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Weightlifting

12:00 work rest after set 1:00 rest ( descanso obligatorio )

2-2-2-1-1-1-1

Snatch 1×2 at 65% 1RM Snatch

1×2 at 70% 1RM Snatch

1×2 at 80% 1RM Snatch

1×1 at 85% 1RM Snatch

1×1 at 90% 1RM Snatch

1×1 at 90% 1RM Snatch

1×1 at 95+% 1RM

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Wod

2 rounds

Ski Erg, 250/200 m

10 Single Arm kb Overhead Squats, 24/15kg

bike Erg, 500/400 m

10 Sandbag clean  68kg/45kg,

Run, 200 m

10 Bar Muscle-ups

Time cap 18:00

Niveles Adaptaciones

NIVEL 3

Como esta prescrito

Nivel 2

sandbags sustitución

double db power clean HEAVY 22.5/17..5

over head squat double front rack DB Squat

warm up

2 roudns

8 kiping pull ups

:30 hold hand stand o wall climb

8 deadlift EB:

8 push ups

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For time: 40:00

EL AGUANTE !!!! (TIP USO de Grips cayeras obligatorio )

Partners Cambiamos cada vez que se rompa el movimiento en hold

150-calorie bike erg  + handstand hold o walk climb hold

125-calorie row + ring muscle-up HOLD o ring deep support HOLD

100-calorie assault bike + hang pull hold o ring row hold

80-calories ski + 1 deadlift hold 60/45kg

80 double unders 0 160 simple unders + handstand hold o walk climb hold

Warm up

2 rounds

10 step ups

10 scap pull

10 good mornings

10 front squat

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Weightlifting EMOM 10

Complex

x [ 1 Clean + 1 Clean & Jerk ], selecciona la carga entre el 70% – 90% subir cada 2 min

Every 1 mins for 10 mins.

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Fitness on Earth»

Wod

11 rounds for time

11 pull ups

11 Box Jump Overs, 60/50cm

11 Kettlebell Swings, AM 24/16 kg

Time cap 18:00

Niveles Adaptaciones

NIVEL 3

Como esta prescrito

NIVEL 2

KB 20/12

9 ROUNDS

WARM UP

2 rounds

1:00 row o Ski

8 power clean EB.

8 deadlift

2 progresiones de rope climb

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Time cap 40:00

A repartir todo  excepto la Carrera

3 rounds,

8/6 Rope Climbs,

30 Power clean 50/40kg

40 Wall Balls, 9/6kg 50 Deadlifts, 50/40kg

400m run (juntos)

1000M Row.

Niveles Adaptaciones

NIVEL 3

Como esta prescrito

Nivel 2

BARBELL 40/30KG