ENTRENAMIENTO SEMANAL
WOD | Lunes 12/01/26
FUERZA
«A- WARM UP
2 set of:
10 Scapular Pull ups
10 Banded Face Pull
5 Elephant Walk + push ups
5+5 Quadruped T spine Rotation
C- STRENGTH ACCESORY- PUSH PULL
Every 3´x 5 round of:
6+6 Heavy Seatted Db Strict Press
5 Weight Strict Chest to bar/ pull ups
30″» Hollow Hold Plate
E- METCON
*Practica de Bar Muscle Ups
*Practica de Hang Power Clean and Jerk
buscando touch ang go en hombro.
FOR TIME – TC 15´
15-12-9-6-3
Hang Power Clean and jerk (70/45)
Bar Muscle Ups
ADAPTACIONES
N1- 9-7-5-3-1 bar Muscle ups
N2- 3 bar Muscle ups por ronda (banded or Box )
N3- Pull Ups Or chest to bar
N4- Jumping Pull ups or Ring Row «
HYROX | Miercoles 14/01/26
CARDIO
«A- WARM UP
B- STRENGTH PUSH PULL DAY
4 set of:
12 Dual Ketlebell bench Press
2×10 m Sled Push (Pesado. Ida y vuelta sin parar
pero que sea pesado)
15-20 Ring Row
rest 60″»
C- INTERVALS WORK (20´)
EMOM CLUB
5 ROUND OF: 3´ON – 1´OFF
15/12 Cal Ass Bike Max. effort (Time cap 1´)
20 Wall Balls (9/6)
Remaining time …
Max. Burpees»
HALTEROFILIA | Lunes 12/01/26
FUERZA
A) WARM UP
B) CORE
EMOM 12´
1) 8-6 x 7´5m Dual Kb Front Rack Carry
2) 40″ Dead Bug Alt // 3º y 4º Ronda: Plate Dead Bug Alt (10/5)
3) Rest
C) STRENGTH – LOWER BODY
FRONT SQUAT (10´)
Every 2´30″ x 4 Sets
1) 10 Front Squat 50%
2, 3 y 4) 8 Front Squat 60%
*Tempo: Bajada en 2″ / Subida explosiva
*A falta de movilidad en front rack, pasamos a back squat
— 4´ Técnica del Plate Cluster—
https://www.youtube.com/watch?v=7vbQfBsDTNs
D) CONDITIONING (11´)
AMRAP 3´
15 Plate Sit Up
15 Plate Cluster (or Plate Ground to OH)
Max Reverse Lunge Plate Press
1´REST
AMRAP 3´
15 Plate Cluster
15 Reverse Lunge Plate Press
Max Plate Sit Up
1´REST
AMRAP 3´
15 Reverse Lunge Plate Press
15 Plate Sit Up
Max Plate Cluster
Plate (10/5 kg)
BODY ARMOUR | Lunes 12/01/26
FUERZA
TEMPORADA 25/26 BLOQUE VI – Semana 1/4
A) WARM UP
MOBILITY (2 RONDAS)
30+30″ Floor Hip Opener
10+10 DB OH Windmill
10 Talla Jump to Split
ACTIVACIÓN
2×6 Tall Squat Clean
2×6 Pauses Split Jerk Behind the neck (3″ pausa en recepción)
*solo barra
B) RECEPCIÓN CLEAN
5 RONDAS
R1-2: 3 High Hang Sq Clean + 2 Sq Clean – 50%
R3-4: 3 High Hang Sq Clean + 2 Sq Clean – 60%
R5: 2 High Hang Sq Clean + Sq Clean – 70%
C) BTN PAUSE JERK
2×3 BTN Split Jerk (3″ pausa)
*50-60
2×3 BTN Split Jerk
*70-75%
D) 2 SQUAT CLEAN + 1 SPLIT JERK
2 – 80%
2 – 85%
1 – 90%
