Workouts and Records

Most Recent Benchmark:
MURPH on May 29, 2017 (1100 days ago)


01/02/16 (2) (Time) CONDITIONING
WOD En parejas
10-9-8-7..-1 hang squat clean thruster +150m run despues de cada ronda.
(uno hace la de 10 + 150, despues el otro y asi).
0% 0%
Programmed: Mon,Feb1,2016
1st18'14 con 40kg Coach M Mon, Feb 1, 2016
01/02/17 WOD (Rounds) CONDITIONING
WOD AMRAP 22min
3 hang snatch (53/35kg)
5 OHS (53/35kg)
400m run
0% 0%
01/06/17 WOD (Time) CONDITIONING
20min drills de pullups / chest to bar / muscle up

WOD for time

10 bar muscle up / 20 chest to bar / 30 pullups

50 thrusters (43/30kg)

100 DU
0% 0%
Programmed: Thu,Jun1,2017
01/08/17 (Time)
SORPRESA
0% 0%
Programmed: Fri,Sep1,2017
01/08/18 (Time)
WARM UP

3 RONDAS

- 10 air squat
- 5 worm
- 5 Burpees
- 30' Handstand hold

FUERZA 'STRIC PRESS'

2r80% 2r90% 1r95% 1r100%
Emom 15' 2r80%

WOD 'DE2EN2'

-1' Wall Ball
-1' Sumo Deadlift high pulls
-1' Box Jumps
-1' Push Press
-1' Row
-1' Desc
0% 0%
Programmed: Wed,Aug1,2018
01/09/16 WOD (Time) CONDITIONING
WOD COE
10 rondas:
10 thrusters (43/30kg)
10 ring pushups (o pushups sin
anillas)
0% 0%
01/10/18 (Reps) CONDITIONING
Warm up

3 rondas 200m run + 10 air squat + 5 worms + 5 saltos de rana más burpee

Calentamiento con barra para clean and Jerk

SALTO

5x5 box jumps desde sentado a maxima altura.

WEIGHTIFTING

EMOM 9min

1 clean + 1 Front Squat + 1 split jerk @70%

WOD

10 min para 3 rondas de 400m run + 12 - 9 - 6 power clean @ 80/50kg + 9 HSPU estrictas + AMRAP bar facing burpees.
0% 0%
Programmed: Mon,Oct1,2018
01/12/17 HEROES DAY (Time) CONDITIONING
WOD 'BIG SEXY'

5 rondas

6 deadlift @140/90kg
6 burpees
5 clean @100/70kg
5 chest to bar pullups
4 thrusters @70/50kg
4 muscle up

TIME CAP 40min

*escalar los pesos a vuestros %

DEADLIFT entre 70 y 75% 1RM
CLEAN entre 80 y 85% 1RM
THRUSTER entre 75 y 80% 1RM
0% 0%
Programmed: Fri,Dec1,2017
02/02/16 (2) (Time) CONDITIONING
500m run + 21 toes to bar, 21 pushups hand reléase + 21 air squats.
500m run + 15..
500m run + 9...
0% 0%
Programmed: Tue,Feb2,2016
1st11'05 Coach M Tue, Feb 2, 2016
02/02/17 WOD (Time) CONDITIONING
1000 m run + WOD 5 rondas
40 DU + 30 SITUPS + 20 WALL BALL
0% 0%
Programmed: Thu,Feb2,2017
02/05/17 FUERZA (Weight) EMOM,Max
DEADLIFT

3 reps @ 70/80/85/90% 1RM

EMOM 10min

3 reps @ 70%
0% 0%
Programmed: Tue,May2,2017
02/05/17 WOD (Time) CONDITIONING
4 RONDAS

15 KB swing
15 Box jumps
15 Pullups

(time cap 10min)
0% 0%
Programmed: Tue,May2,2017
02/06/17 (Reps) CONDITIONING
WON en parejas

500m run juntos
10 power snatch (entre los 2) 45/30kg
10 burpees simultáneos
10 kettlebell american swing (cada uno) 24/16kg

400m run juntos
15 power snatch
15 burpees simu.
15 KB swing

300m run
20 power snatch
20 burpees sim.
20 KB swing

200m run
25 power snatch
25 burpees sim.
20 KB swing

100m run
30 power snatch
30 burpees sim.
30 KB swing
0% 0%
Programmed: Fri,Jun2,2017
02/08/18 (Time)
WARM UP

3 RONDAS

10 Globet Squat
10 Kb Swing
10 Hollow rocks

Técnica
https://www.youtube.com/watch?v=R0-xTcLg_ao

COMPLEX 'OFB'
OHS - 10r30% 7r45% 5r65% 3r85%
FS    - 7r45% 5r60% 2r70% 1r80%
BS    - 5r80% 3r85% 1r100%

WOD 'ADRIAN'

7 RONDAS

3 Forward Rolls
5 Wall Climbs
7 T2B
9 Box Jumps
0% 0%
Programmed: Thu,Aug2,2018
02/09/19 (Time) CONDITIONING
Warmup

barbell warm up

3 rounds
5snatch pull to hip
5 hang snatch high pull
5 muscle snatch
5 BHN snatch press
3 0hs
3 sotts press
3 power snatch
3 squat snatch


HALTEROFILIA

emom x 5
snatch balance x 3 @ 65% of snatch

rest 2 mins

emom x 5
hang snatch + OHS @ 75-80%

rest 2 mins

emom x 5
tempo snatch pull x 3 (3030 tempo) @ 90% of snatch (tempo 3s up 0s at top 3s down 0s at bottom)

WOD

Press conditioning

4 rounds 1 round every 6 mins
90s amrap strict HSPU
400m run
12 OHS @ 50/35kg


scale to negative HSPU or strict BOX pike
or DB strict press
0% 0%
Programmed: Mon,Sep2,2019
02/11/16 WOD (Time) CONDITIONING
1000m run + 21-15-9

OHS (50/35kg)
KB SWING (24/16kg)
0% 0%
Programmed: Wed,Nov2,2016
03/02/16 (Time) CONDITIONING
WOD en parejas AMRAP 20’
2-4-6-8-10*… Power snatch + 10t2b + 30”aguantar pino pared (dspues de cada ronda); pueden repartirse todas las reps que se quiera.
0% 0%
Programmed: Wed,Feb3,2016
03/02/17 WOD (Rounds) CONDITIONING
WOD Escalera clean and jerk + burpees over the bar (70/45kg) 3/3, 6/6, 9/9… 8min

2min recuperación y:
4 x 12/15 reps pullups
0% 0%
Programmed: Fri,Feb3,2017
03/04/17 EMOM (No Results Tracked) EMOM
EMOM 10'

1 power clean + 1 power jerk (2)
1 squat clean + 1 split jerk
0% 0%
Programmed: Mon,Apr3,2017
03/04/17 WOD (Time) CONDITIONING
WOD

9+1 power clean & power jerk + 1 squat clean + 1 split jerk
500m run
9+1
400m run
9+1
300m run
9+1
200m run
9+1
0% 0%
Programmed: Mon,Apr3,2017
34666635573-34616876153
Carrer del Trencapinyons, 30, 07817 Sant Josep de sa Talaia, Islas Baleares (view larger map)