GYMNASTICS SESION 1

WEIGHTLIFTING
MONOESTRUCTURAL
ACCESORY WORK BULGARIAN SQUAT PESADOS
WOD 4 X 10 PP TEMPO 3-1-1

COSACK SQUATS
4 X 10 ALTERNADOS (20 EN TOTAL)

REVERSE CRUNCH
4 X 20

AB LEG RAISES (EN HOLLOW)

4 X 12

EMOM 8
20 THRUSTERS SIN PESO
40 - 60 DU

AMRAP 20 MIN
20 SIT UP PLATE
5 BURPEES
10 PIKE PUSH UPS
5 BURPEES
30 PLATE AIR SQUAT
5 BURPEES
 SESION 2 SESION 3

BACK SQUAT BW INCH WORMS

5 X 5 TEMPO 3-1-1 4 X MAX EFFORT
REST 90 SEC ENTRE SETS
SINGLE ARM PLANK
STRICT PRESS 4 X 40 SEC PB
7 X 3 BUSCANDO CARGA MAXIMA
ROLL OUT
4 X 12
ALT V UPS
4 X 14
FILLY CURL AND PRESS
DB HANG C&J PESADOS 4 X 8 PB
4 X 10 PB
DB PULL OVER
HIP THRUST CON DB PESADA 4 X 15
4 X 15 3 SEC HOLD ARRIBA
SPLIT SQUAT KB EN RACK
4 X 10 PP
CADA 3 MIN X 4 SETS
80 DU
12 TTB UBKN FOR TIME (todo es un solo wod)
EMOM 10
30 SEC CLUSTERS UBKN 40 KG
FOR TIME 30 SEC C2B UBKN (pueden ser kipping)
20 15 10 5
DBALL CLEAN OVER SHOULDER 5 MIN REST
BURPEE OVER BALL
LATERAL JUMPS OVER BALL 21 15 9
PUSH PRESS 40 KG
REST AS NEEDED HR PUSH UPS

CAP 12 MIN CAP 20 MIN

30 PULL UPS
30 HR PUSH UPS
30 SDLHP 30 KG
30 JOB
30 OHS 30 KG
30 REVERSE BURPEES
 SESION 4

FRONT SQUAT AND A QUARTER

FROM GROUND
7 X 3 PESADOS
2 MIN REST ENTRE SETS

5 4 3 2 1 X 3 SETS
CLEAN AND JERK 70% JERK
REST 20 SEG ENTRE REPS
(ejemplo, haces 5, descansas 20 sec y sigues)
90 sec rest entre sets

FOR TIME
60 DB OH LUNGE (1 brazo arriba, el otro con kb en rack)
50 PLATE V UPS
40 BAR DIPS (sube con un muscle up o con asistencia)
30 BJO
20 ALT DB DEVIL PRESS 55 LBS
10 HSPU
CAP 16 MIN
 SESION 5 REST REST

RUSSIAN PUSH UPS

3 X 12

CANDLESTICK HOLLOW ROCKS

4 X 12

LUNGE DB PUSH PRESS PESADOS

3 X 10 PB

HOLLOW FLUTTER KICKS

4 X 20 SEC

CADA 3 MIN X 5 SETS

50 SEC DU
40 SEC SDLHPU 30 KG
30 SEC OHS 30 KG

3 RXT
10 DB DL PB (PESADOS, IDEAL 55 LBS)
15 DUAL DB HANG P SNATCH PESADOS
25 DUAL DB FRONT SQUATS
CAP 9 MIN

5 MIN REST

7 RXT
4 DL 50 KG
3 P CLEANS
2 SPLIT JERKS
CAP 9 MIN
 SESION 1

PIKE PUSH UPS Pies en altura

4 X 5 TEMPO 3-1-1

HS HOLD FULL HOLLOW

4 X 40 SEC

PIKE SHOULDER TAPS

4 X 20 A 30 SEC

SINGLE ARM DB P CLEAN PESADOS

4 X 10 PB

BANDED DB SQUATS (EN RACK)

3 X 15

REVERSE CRUNCH
3 X 20

PLANK SLIDERS
3 X 15

AMRAP 25 MIN
1 P CLEAN
2 PUSH JERK
3 FRONT SQUAT
500 MTS ROW AFTER EACHS SET
si no tienes remo
80 DU AFTER EACHS SET
 SESION 2

EMOM 12 MIN
15 BACK SQUATS 25 KG
15 HALF BURPEES
15 DL 25 KG

FILLY CURL AND PRESS

4 X 8 PB

RUSSIAN TWIST
4 X 30 SEC

Z PUSH PRESS TEMPO 3-1-3

4 X 10 IDEAL CON PESO MAX 30 KG O +

AB LEG RAISES
4 X 20 (mantenendo hollow)

HOLLOW PLANK FULL CORE

3 X 40 SEC

DIAMOND PUSH UPS

3 X 15

WALL KICKS
4 X 10 DESACELERANDO CON CORE

100 DU FOR TIME

SI PIERDES EL UBKN DEBES REALIZAR:
5 MTS HS WALK (a pared)
CAP 5 MIN
 SESION 3

HEAVY BACK SQUAT AND A QUARTER

5X5
BUSCANDO REPS PESADAS
REST 2 MIN ENTRE SETS

SPLIT PUSH JERK

5 X 3 PESADAS (ideal tu 70 % de split jerk)

FACING WALL HS HOLD

3 X 40 SEC

SCAPULAR PUSH UPS

4 X 15

HOLLOW FLUTTER KICKS

3 X 30 SEC

25 RXT
3 TTB
2 PULL UP
1 C2B
TODO LO ANTERIOR ES 1 RONDA, 1 SET
2 BFB AL FINALIZAR CADA SET
LO SET DEBEN SER UBKN !
IDEO PARA CHECK
 SESION 4

30 20 10
NARROW SQUATS
SDLH 20 KG
HALF BURPEES

BARBELL BICEPS CURLS

4 X 10 TEMPO 3-1-3

RUSSIAN TWIST SIN PESO

4 X 30 (2:1)

DB TRICEPS TRAS NUCA

4 X 12 PESADOS

SPLIT AB CRUNCH (piernas separadas y extendidas)

4 X 20

CLEAN PULLS NO TOUCH

4 X 4 PESADOS SIN SOLTAR

STRICT PRESS
5X3
INCREMENTANDO CARGAS SI ES POSIBLE

BARBELL GOOD MORNING SIN PESO

4 X 10 TEMPO 5-1-3

AMRAP 12 MIN
3 DBALL CLEAN
5 DBALL DEAD LIFT
5 MTS HS WALK
 SESION 5 REST REST

CYCLIST SQUAT
4 X 10 CON KB EN RACK

ROLLING NARROW SQUAT

4 X 10

ELEVATED REVERSE LUNGES (kbs en farmer carry)

4 X 10 PP (no son alternadas)

CON O SIN WEIGHTEST

100 DU
40 V UPS
80 DU
50 PUSH UPS
60 DU
60 ALT PISTOLS
60 DU
50 PUSH UPS
80 DU
40 V UPS
100 DU

CAP MAX 20 MIN

 SESION 1

BANDED GLUTE BRIDGE KB BENCH PRESS

4 X 12 - 20 ALT

PARALLETE L SIT UP HOLD

3 X 30 SEC

SINGLE ARM KB HANG P SNATCH

3 X 10 PB

RING SUPPORT
3 X 30 SEC

BANDED HIP THRUST HOLD

3 X 15 (3 SEC HOLD ARRIBA, SEPARANDO LAS PIERNAS)

STRICT PULL UPS

3 X MAX EFFORT

21 15 9
POWER CLEAN 65%
BAR DIPS (SUBIR CON UN BARMU)
CAP 7 MIN

FOR TIME
50 SDLHP 30 KG
40 ALT DB SPLIT HANG P SNATCH (PESADOS)
30 JOB
10 HSPU UBKN
CAP 12 MIN
 SESION 2

30 MIN WARM UP COMPLETO

EMOM 10 MIN
50 DU
20 THRUSTERS SIN PESO

EMOM 10 MIN
10 BACK SQUAT
5 P SNATCH 80%

5 MIN REST

AMRAP 16 MIN
3 STRICT HSPU
10 DUAL KB HANG P SNATCH UBKN
20 SITUPS
25 AIR SQUATS

10 MIN REST

150 DU FOR TIME

CAP 3 MIN
 SESION 3

FILLY PRESS PESADO

3 X 10 PB

AB REVERSE CRUNCH
3 X 20 (3 SEC HOLD ARRIBA)

AB CRINCH
3 X 20

DB TRICEPS TRAS NUCA

3 X 12 PESADOS

PIKE PUSH UPS TEMPO 3-1-1

3X7

DIPS TEMPO 3-1-1

3 X 12

L SIT HOLD
3 X 20 SEC

4 RXT
20 BJO
15 PUSH PRESS 40 KG
10 ALT DEVIL PRESS PESADOS
CAP 10 MIN
 SESION 4

HEAVY BACK SQUATS

5 X 10
REST 2 MIN ENTRE SETS

BULGARIAN SQUATS
3 X 10 PP LIIVANAS

DB PULL OVER (FULL HOLLOW)

3 X 20

KB OHS
3 X 6 PB (LIVIANOS)

15 12 9
DL PESADOS (SOBRE 50 KG)
PULL UPS

3 MIN REST

21 15 9
HANG POWER CLEAN 30 KG O MÁS
DIAMONS PUSH UPS

TODO ES UN SOLO WOD

CAP 16 MIN
 SESION 5

DUAL KB RACK SPLIT SQUAT

3 X 10 PP

DB ROWS PESADOS
3 X 12 PB

GOBLET SUMO SQUATS

3 X 20

EMOM 9 MIN
40 SEC V UPS
10 DBALL SQUATS (BEAR HUG)
40 SEC AB LEG RAISES (EN HOLLOW)

AMRAP 7 MIN
10 TTB
15 DUAL KB HANG P SNATCH UBKN
 SESION 6 (opcional) REST REST

BICEPS CURLS ALT

3 X 10 PB

SPLIT HALF LEG RAISES (no llegas hasta arriba)

3 X 20

VUELO LAT CON DB

3 X 10

REVERSE CRUNCH
3 X 20

FOR TIME
10 HSPU
20 BACK SQUATS
20 BFB
8 HSPU
16 FRONT SQUATS
20 BFBF
6 HSPU
12 THRUSTERS
20 BFB
PESO 50 KG
CAP 16 MIN
 SESION 1

EMOM 12 MIN
50 SEC DU
5-10 STRICT PULL UPS
REST

SINGLE ARM DB PUSH JEERK

3 X 16

MIXED RACK KB SPLIT SQUAT

3 X 7 PP (una kb en rack, otra en siutcase)

DIAMOND PUSH UPS

3X7

HS HOLD
3 X 20 SEC

TURKISH SIT UPS

3 X 14 PB

FOR TIME
30 20 10
HANG SQUAT CLEANS SIN PESO (o max 30 kg)
PIKE PUSH UPS
DB HANG P SNATCH (repartes como quieras)
CAP 12 MIN
 SESION 2

FRONT SQUAT
5X5
90 SEC REST ENTRE SETS
IDEAL SOBRE TU 70%

SPLIT LUNGE DB PRESS

4 X 8 PB

HOLLOW FLUTTER KICKS

4 X 30 SEC

KB NARROW SQUATS
4 X 10 (NO TAN PESADAS)

3 RXT
30 DB OH LUNGES ALT (tu eliges las reps pb)
30 BURPEES
CAP MAX 16 MIN
 SESION 3

STRICT PRESS
5544334455
MANTENER RITMO, NO IMPORTA EL PESO, ENFATIZA EL DRIVE

SUMO DEAD LIFT

5X5
TEMPO 5 1 3
CARGA LIGERA, PRIORIZA LA TECNICA

HS HOLD
3 X 30 SEC

TUCK HOLLOW INTO HOLLOW HOLD

3 X 10 TRANSICIONES

SCAPULAR PUSH UPS

3 X 20 LENTAS

20 MIN AMRAP
60 DU (BAJO LOS 1:30)
30 SUMO PRISSONER SQUATS
20 HS ELBOW TAPS
 SESION 4

EMOM 8 MIN
40 SEC THRUSTERS SIN PESO
10 TTB

P CLEAN + 3 PUSH JERKS

X 7 SETS
MANTEN EL RITMO Y TECNICA SEA CUAL SEA EL PESO

BACK SQUAT LIVIANOS

5X5
REST AL MENOS 2 MIN ENTRE SETS

AMRAP 16 MIN
CON WEIGHTVEST
5 PUSH UPS
10 SITUPS
20 AIR SQUATS
TODO LO ANTERIOR ES 1 SET
3 BURPEES AFTER EACH SET
 SESION 5 (OPTATIVA) REST REST

CIRCUITO DE 4 SETS (CORE)

10 V UPS
10 SPLIT AB CRUNCH
20 SEC HOLLOW HOLD
1 MIN REST X SET

REPETIR X 5 SETS
5 DBALL CLEANS
30 SEC HOLLOW ROCKS
5 DBALL SQUATS (BEAR HUG)
30 SEC ARCH HOLD
IDEAL BAJO LOS 3 MIN
REST 1 MIN ENTRE SETS

BARBELL CONDITIONING
5 RXT
IDEAL CON TU 60-70% PUSH JERK
3 SQUAT CLEAN
3 BFB
3 PUSH JERK
3 BFB
3 P C&J
3 BFB
TODOS LOS TIEMPOS PAREJOS
IDEAL NO MÁS DE 3 MIN X SET
REST 3 MIN ENTRE SETS
 SESION 1

DB BICPS EXPLOSIVOS
3 X 14

GOLBLE HALF SUMO SQUAT (bajas, pero subes 1/4)

3 X 14

DEFICIT PUSH UPS (PIES EN ALTURA)

3 X 10 TEMPO 3-1-1

AMRAP 20 MIN
10 PULL UPS
5 DB HANG C&J PB
20 VUPS
 SESION 2

CORE ENDURANCE
AB CRINCH X 10
AB LEG RAISES X 20
ARCH HOLD X 30 SEC
REPETIR X 4 SETS

REST

RING PLANK (EXT ROTATION)

5 X 30 SEC

HS HOLD
5 X 30 SEC

EMOM 12
40 SEC ON / 20 SEC OFF
HSPU
DBALL SQUATS
HALF BURPEES
 SESION 3

WALL WALK
3 X 5 UBKN

TURKISH GETUP
3 X 3 PB

VUELO LAT CON DB O MANCUERNAS

3 X 20

GOLBLE HALF SUMO SQUAT (bajas, pero subes 1/4)

3 X 14

DB PULL OVER FULL HOLLOW

3 X 20

VUELO FRONTAL CON DB O MANCUERNAS

3 X 20 ALT

GOLBLE HALF SUMO SQUAT (bajas, pero subes 1/4)

3 X 14

LEG RAISES OVER DB

3 X 30 ALT (LADO A LADO)
 SESION 4

STRICT PRESS X 5 (LIVIANOS)

REVERSE CRUNCH X 20
SHORT V UPS (pies no llegan arriba) X 20
PULL UP HOLD X 20 SEC
REPETIR X 5 SETS

MUSCLE SNATCH 60% O +) X 3

PLANK (FULL HOLLOW X 40 SEC
RUSSIAN TWIST X 30 SEC
REPETIR X 5 SETS

3 RXT
10 TTB UBKN
15 DUAL KB HANG P SNATCH
5 SQUAT CLEANS PESADOS
CAP 12 MIN
 SESION 5 REST REST

PLANK SLIDER + 4 SHPULDER TAPS

3X5

WALL PLANK HOLD (brazos ext, quedas en el aire)

3 X 20 SEC O +

NEGATIVE HSPU
3 X 5 TEMPO 5

10 MIN REST

15 MIN PRACTICE HS WALK

FOR TIME
4 RXT
9 DBALL CLENAS OVER SHOULDERS
9 LAT BURPEES

2 MIN REST

3 RXT
12 P CLEANS 50 KG
12 TTB

2 MIN REST

2 RXT
15 PUSH JERKS
15 HSPU

CAP TOTAL 24 MIN

 SESION 1

EMOM 12
15-18 BURPEES
20 AIR SQUATS
5 KIPPING HSPU

CONTRALATERAL RACK (KB) BULGARIAN SQUAT

3 X 8 PP

GOBLET HALF SUMO SQUAT (rompes paralelo, subes a mitad)

3 x 20

DB AMERICAN SWING
3 X 8 PB
 SESION 2

BANDED KB BENCH PRESS (banda en rodillas, puente)

3 X 12 PB (ALT)

BANDED HIP THRUST

3 X 20 3 SEC HOLD ARRIBA

DB O KB HANG P CLEAN
3 X 10 PB

CADA 3 MIN X 5 SETS

5 P SNATCH 40 KG
10 PULL UPS
40 DU

5 RXT
7 BACK SQUATS PESO ANTERIOR
5 OHS
5 C2B UBKN
CAP 12 MIN
 SESION 3

CORE TEST

30 SEC PARALETTE TUCK HOLD

20 ALT V SITUPS
20 ALT PLATE ARROUND THE WORLD
REPETIR X 5 SETS
REST 1 MIN ENTRE SETS

KB BALISTIC ROWS
3 X 20 ALT

SPLIT LUNGE DB PRESS

3 X 8 PB (PESADOS)

DB PULL OVER FULL HOLLOW

3 X 20
 SESION 4

PIKE PUSH UPS

5 X 5 TEMPO 3-1-1

HANG L SITUPS
5 X 10

BANDED HOLLOW LAT PULL DOWNS

5 X 10 TEMPO 2-2-2

BACK SQUAT AND A QUARTER

5X5
INCREMENTANDO CARGAS O PESO MÁXIMO QUE TENGAS
REST 2 MIN ENTRE SETS

ELEVATED REVERSE LUNGES

5 X 6 PP (KB EN RACK)

DUAL KB R SWING
5 X 10

DUAL KB SQUAT 3 SEC BOTTOM

5X6
 SESION 5 REST REST

EMOM 6
5 H P C PESADOS + 4 PUSH PRESS + 3 F SQUATS

FOR TIME
100 HS WALK STEPS
CAP 6 MIN

5 MIN REST

FOR TIME
50 TTB
CAP 5 MIN

5 MIN REST

FOR TIME
200 DU
CAP 3 MIN
 SESION 1

AMRAP 20
10 THRUSTERS SIN PESO
60 JUMPING JACKS
10 SQUAT SNATCH SIN PESO
60 JUMPING JACKS

KB SPLIT SQUAT PESADOS

5 X 10 PP

BOTOMS UP KB PRESS
5 X 5 PB

TWISTED AB CRUNCHES
5 X 20 ALT

ARCH ROCKS
5 X 30 SEC

EMOM 10
3 SQUAT SNATCH 90%
40 DU
 SESION 2

EMOM 10
50 SEC BURPEES
50 SEC DBALL CLEAN BEAR HUG HOLD

2 MIN REST

AMRAP 10 MIN
6 LAT BURPEES
6 DBALL CLEANS

BACK SQUAT AND A QUARTER

7 X 3 IDEAL 80% O +
REST 1 MIN ENTRE SETS

TEMPO DL PESADOS
5 X 5 (3-1-5)
 SESION 3

TUCK WINDSHIELD WHIPERS

5 X 12 ALT

BANDED PSOAS MARCH EN HOLLOW

5 X 30

STRICT TTB
5X5

PULL UP HOLD
5 X 15 SEC

PUSH PRESS TOUCH AND GO

4433223344
IDEAL INCREMENTANDO LAS CARGAS
REST 1 MIN ENTRE SETS
 SESION 4 REST REST

EMOM 10
15 LAT BURPEES
50 SEC HS HOLD

MIXED CARRY DB DL (una kb en rack)

3 X 10 PB

STRADDLE AB CRUNCH
3 X 20 - 30

PARALLETE AB LEG RAISES (si no puedes, realiza seat l sit ups)

3 x 20

BULGARIAN SQUATS
3 X 10 PP CON PESO

TODO CON WEIGHT VEST

FOR TIME
100 REVERSE LUNGES
50 DU
80 SUMO SQUATS
50 DU
60 LUNGES
50 DU
40 SQUATS
50 DU
CAP MAX 25 MIN
 SESION 1

NOSE TO WALL HOLD

3 X 40 SEC FULL HOLLOW

PLANK SHOULDER TAPS

3 X 30 (1 SEC HOLD PB)

WALL KICKS
3 X 12

EMOM 20 MIN
10 P SNATCH 25 KG
15 BACK SQUAT
10 C2B
15 LAT BURPEES
 SESION 2

AMRAP 12 MIN
50 JUMPING JACKS - DU - MOUNTAIN CLIMBERS
5 BURPEES
10 ALT PISTOLS
20 THSUTERS SIN PESO

RING SUPPORT HOLD

3 X 30 SEC

RING ROWS (en horizontal)

4 X 15

STRICT RING DIPS

4 X MAX EFFORT (anota tus reps, ideal que vayan subiendo)

CLUSTERS
55 443322
INCREMENTANDO LAS CARGAS EN CADA SET
 SESION 3

EMOM 10
20 AIR SQUATS
40 DU

FRONT SQUAT AND A QUARTER

MAXIMA CARGA POSIBLE
5 X 10
REST 2 MIN ENTRE SETS

FLOOR PRESS LIVIANO

5 X 5 TEMPO 1-3-3
REST 2 MIN ENTRE SETS

5 RXT
5 DBALL CLEANS OVER SHOULDER
10 RING DIPS (ESTRICTOS)
15 TTB UBKN
CAP 12 MIN
 SESION 4

1 P SNATCH
1 SNATCH BALANCE
3 SQUAT SNATCH
INCREMENTANDO CARGAS
REPETIR TODO UBKN
5 SETS

REVERSE LUNGE (BACK RACK)

5 X 16 ALT
IDEAL PESADOS (60 KG O MAS)

FOR TIME
30 20 10 5
C2B
5 10 15 20
HSPU
CAP 8 MIN
 SESION 5 REST REST

TODO CON WEIGHT VEST

COMPLETE AS YOU LIKE
100 DB HANG C&J
100 SINGLE ARM OH LUNGES
100 DU
100 AIR SQUATS
CAP 20 MIN

NEGATIVE PISTOLS TEMPO 3

3 X 8 PP

CANDLESTICK NARROW SQUATS

3 X 5-10

SEATED L SITUP (HIP FLEXOR PULS)

3 X 20 SEC
 SESION 1

EMOM 12
30 SEC PULL UP STRICT
1 MIN BURPEES
1 MIN WALL SIT HOLD (GOBLET)

PLANK SLIDERS
4 X 20

HOLLOW ROCKS
4 X 30 SEC

STRADDLE AB CRUNCHES
4 X 20
 SESION 2

SNATCH BALANCEE TECNICO

5X5
REAPASA TU TECNICA DE EMPUJE

POR CADA SET ANTERIOR DEBES REALIZAR;:

CORE CONDITONING
20 STRADDLE V UPS
20 LEG RAISES
30 SEC ARCH HOLD

AMRAP 10 MIN
10 DB OH REVERSE LUNGES PB
50 DU
3 MTS HS WALK
 SESION 3

AMRAP 10 MIN
5 SQUAT SNATCH
30 DU UBKN
20 OH REVERSE LUNGES
PESO 25 KG

BARBELL COMPLEX
1 P CLEAN + 2 HANG SQUAT CLEAN + 3 PUSH JERK
INCREMENTANDO CARGAS
BUSCA PR DE COMPLEX EN 10 MIN

RING DIPS SUPPORT

3 X 5 TEMPO 5--1-1

SKIN THE CAT

3 X 3 (REPORTA!!!)
 SESION 4

BACK SQUAT 3 SEC BOTTOM

5X5
INCREMENTANDO CARGAS

DB WINDMILLS PESADOS
5 X 8 PB

SINGLE ARM KB RUSSIAN SWING

5 X 10 PB

27 21 15 9
BACK SQUAT 25 KG
TTB
CAP 12 MIN
 SESION 5

DEATH BY EMOM
10 HANG P SNATCH
15 BURPEES
5 HSPU
PESO 25 KG
TODO LO ANTERIOR ES 1 RONDA
MIN DE RONDAS = 7