Table of Contents
Confinement wods
nociones
Tempo
5/1/X/2
- 5 segundos fase excentrica
- 1 en el final del movimiento excentrico
- X : fase concentrica
- 2 en el final de la fase concéntrica
Símbolos especiales:
- X es explosivo
- - es que no se hace, puedes soltar, moverte, rodar xD lo que sea, normalmente es para poner énfasis en las otras fases
- un número son segundos
OHS
over head squat
BFR
Daily Wods
## 2020/04/01
EMOM 12 Max HSPU Max C2R
CORE 3Rounds of:
- 5 dragon flag
- 20 superman rock
- 10m monster walk
then 2Rounds of:
- 10 fitball pike
- 30sec Lateral plank/side
- 20 1leg knee2elbow /side
WOD:
20, 18, 16 … 2
- Hip Extensions
- Hang Kb Clean
8 burpees at the end of all rounds
Explicación ejercicios:
- 1leg knee2elbow: en plancha con 1 pie en la fitball, el otro va hacia el codo.
- Hang Kb Clean: si no tienes kb o db, puedes usar una garrafa de agua, pero atala un poco con cinta americana…
## 2020/04/02
Strength 5 rounds for quality, weighted (vest)
- 1 min wall sit
- 10 ring push ups
- 10 Tempo sit& go
- 10 ring row
- 10 lateral squat with deficit
WOD: amrap 20'
- 50 1hand kb swing
- 40 lunge
- 30 push ups
- 20 goblet
Explicación ejercicios:
- tempo sit& go: como si fueras a sentarte en una silla, bajas despacio y subes explosivo, Tempo: 5/1/x/1
## 2020/04/03
Endurance: “Perpetual Motion Machine”
10 Rounds of 3 minutes of 10 reps each exercise:
- burpees
- situps
- push-ups
- pistol
- squat jump
- jumping jack
## 2020/04/06
Skill: Strict RMU
- False grip hang streght
- Hop-Hop on false grip
- False grip pulls
- Transitions
- Deep-Dip transitions
- Deep-Dip to total extension
WOD: 3 Rounds of 5 min ON/2 min OFF: 20 reps with kb of all this:
- clean & jerk
- Lunge
- Snatch
- OHS
- 1 hand swing
Until 5 minutes: Max KB Swing
Score: total kb swings
WOW: Split
Explicación ejercicios:
- Hop-Hop: este es uno de los mejores videos que he visto sobre strict ring muscle-up, yo sigo haciendo esos ejercicios para fortalecer…
## 2020/04/07
3 Rounds for quality:
- 1m30sec wall sit
- max hspu
- 2m /side slow step-up
- 20 explosive push-up
- 20 goble squat AFAP
WOD: 5 RFT:
- 10 situp
- 10 pushup
- 10 air squat
2min rest, then 100 ring dips for time
WOW L-sit on floor
Explicación ejercicios:
- slow step-up: step en una silla, subir y bajar muy lentamente (Tempo: 5/0/5/0)
## 2020/04/08
Skill:
- Seat2squat
- jerk
3 Rounds BFR:
- 20 Fitball hamstring curl
- 20 calf raise
- 20 lateral squat deficit
2/3 min no BFR between rounds
WOD For time, down then up
- 30 kb thruster
- 60 jumping jacks
- 90 high knees
- 120 butt kicks
- 150 air squats
Air squats are done 1 time only.
Explicación ejercicios:
- Seat2squat: sentado en el suelo sobre los talones, explosivo a deep squat
2020/04/09
Strength:
- 5×5 c2r
- 5x max time c2r hold
Skill:
- Dragon flag on rings
Core&gimnastics endurance 3RFQ
- 2 dragon flag
- 10 superman
- 20 bird dog
- 30sec ring hold top
- 30sec ring hold bottom
Explicación ejercicios:
- ring hold top: en las anillas, posición final del RMU (tal como explica aquí.
- ring hold top: En anillas, posición de dip profundo, con las anillas tocando los hombros
2020/04/10
Endurance “the 1.5k”
EMOM 60min
- squat jump
- diamond push-up
- v-ups
- burpees
- butt kicks
- Rest
Target: 1500 reps
Challenge: continue the EMOM until 2000 reps 
2020/04/13
Skill:
Target:
- Get a perfect RMU (or as good as possible)
Strenght:
- max time hang on rings
Wod: the same as 20200406
WOW:
- split
2020/04/14
Skill:
- lay down to pistol
Strength: BFR, 3 rounds of 20 reps each:
- 1 leg deadlift
- calf raise
- lateral squat
- step up
WOD: For time: 50/40/30/20/10 kb swing 10/20/30/40/50 sit-ups
WOW: L-SIT on floor
2020/04/15
Strength: EMOM 12 of:
- HSPU
- 10 Muscle Clean
Then From 1 to Max Unbroken hspu and down: 1/2/3/4/5/4/3/2/1 …
WOD: For time:
- 100 pushup
- 100 sit-up
- 100 burpees
WOW: Practice handstand still
2020/04/16
Repeat 2020/04/02
2020/04/17
Endurance Hero wod MURPH@HOME:
- 1600 butt kicks
- 100 ring pull-ups strict
- 200 push-ups
- 300 squats
- 1600 butt kicks
RX: with vest
2020/04/20
Skill:
RMU:
- False grip pull
- transitions
- Final position strength (fully extended)
Try to get a perfect form RMU
WOD:
For time, 4 rounds of 20 reps of:
- 20 kb row left hand
- 20 kb row right hand
- 20 kb cluster left
- 20 kb cluster right
2020/04/21
Repeat 2020/04/14
An add, after 1st BFR, this second one without flood restriction :
3 rounds of:
- 20 fitball hamstring curl
- 20 calf raise
- 20 lateral squat
- 20 step-up
2020/04/22
Strength:
- Practice on down-up KB strict press
Then:
EMOM 12min of:
- 3+3 down up kb strict press
- 6 weighted pistols
Skill:
- perfect form RMU
Then:
- max hang time on rings
WOD:
4 Rounds of “Perpetual motion machine”
2020/04/23
Active rest day.
ANIMAL FLOW
- Lizzard
- bear
- duck
Practice:
- handstand still
- L-sit on floor
- split
- Planché
2020/04/24
Endurance:
ALL GLORY TO DORMAMMU
- 10 KB swing
- 100 jumping jacks
- 10 KB swing
- 90 mountain climber
- 10 KB swing
- 80 air squat
- 10 KB swing
- 70 sit-ups
- 10 KB swing
- 60 pistols
- 10 KB swing
- 50 push-ups
- 10 KB swing
- 40 burpees
- 10 KB swing
- 30 jumping lunge
- 10 KB swing
- 20 goblet thruster
- 10 KB swing
- 10 KB swing
- 10 KB swing
DOWN/UP (yes, go all the wod down, then all the wod up again).
Last 10 KB swing are done only 1 time
Time cap: 60 minutes
Challenge: Complete it
2020/04/27
Skill:
- Practice on strict RMU
Then:
EMOM 16Min:
- 1 RMU
- 30 Air squats
WOD:
4 RFT:
- 10 SDHP
- 10 Thruster
- 10 Sq clean
Everything with kb@32kg (Dormammu)
2020/04/28
Strength:
BFR, 10min of:
- 20 goblet squats @kb32kg
- 15-20sec rest
3 min rest.
BFR, 10min of:
- 20 Bulgarian DL @kb32kg
- 10-20sec rest
3 min rest.
BFR, 10min of:
- 20 Bulgarian Squat @kb16kg
- 10-20sec rest
Then:
3x15m Monster walk
WOD:
For time:
21-18-15-12-9-6-3 push-up
3-6-9-12-15-18-21 kb swing @kb32kg
WOW:
L-sit on floor