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other:confinement_wods [2021/04/15 09:12] – dodgerother:confinement_wods [2022/02/11 11:36] (current) – external edit 127.0.0.1
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-====== confinement wods ======+====== Confinement wods ======
  
  
Line 176: Line 176:
 Air squats are done 1 time only. 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:
 +  * 5x5 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 [[[[https://youtu.be/0t_rhEgz-7I|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:
 +  * [[other:confinement_wods&do=edit#section20200406|strict RMU]]
 +Target:
 +  * Get a perfect RMU (or as good as possible)
 +
 +Strenght:
 +  * max time hang on rings
 +
 +Wod:
 +[[other:confinement_wods&do=edit#section20200406|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 [[other:confinement_wods#section20200402|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 [[other:confinement_wods#section20200414|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 [[https://www.youtube.com/watch?v=eNLudS0_cko|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 "[[other:confinement_wods#section20200403|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 
  
other/confinement_wods.1618477973.txt.gz · Last modified: 2021/04/15 09:12 by dodger