Entrenamientos S&C 2017

arquitectura

Entrenamiento en Navidades 2017.

PDF

W’UP & PRE WOD del miércoles 27 de diciembre 2017.

W’up

Run w’up / ROM / MOB / PRE-EVENT S.O.P

 

SPEED & STAMINA COMBINED SYSTEM WORK UP

 

– 300m Long Sprint @ 90% Constant Speed –

 

 – R.I.J (Recovery Intermission Jog – 2/3’ = 600/900m) –

 

 – (1-10) Tex Push-ups –

 

– R.I.J –

 

– FULL LADDER SHUTTLE RUN –

Start line to 25m (touch & back)

Start line to 50m (touch & back)

Start line to 75m (touch & back)

Start line to 100m (touch & back)

** ALL IN A ROW @ Full Sprint **

 

– R.I.J –

 

– 300m Long Sprint @ 90% Constant Speed –

 

– R.I.J –

 

– (1-10) Tex Push-ups –

 

– R.I.J –

 

– FULL LADDER SHUTTLE RUN –

Start line to 25m (touch & back)

Start line to 50m (touch & back)

Start line to 75m (touch & back)

Start line to 100m (touch & back)

 

** ALL IN A ROW @ Full Sprint **

 

– R.I.J –

 

– 300m Long Sprint @ 90% Constant Speed –

 

COOLDOWN & STCH

 

**Tex Push-ups: https://youtu.be/EqZt2KiBL2E 

 

 

DEVELOPMENT:

This is a combined & continued COMBO System Work Up, that’s’ mean, all the Phases will be do it in a row, only you have time to active rest, never walk – ever jog & breath, in the R.I.J phase.

 

All the groups of Sprints’ & Stamina exercises will be do it @ Full, the purpose of this Combined CSW is maintained at all the players involved, in movement and concentrates in the CSW, how to a game day, means, PRE – BETWEEN – POST Game.

W’UP & PRE WOD del miércoles 6 de diciembre 2017.

W’UP

 

ROM / MOB / RUN W’UP.

 

WORK CAPACITY / STABILITY, STAMINA & SPEED PYRAMID

 

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

 

WALL WALK PUSH UPS + 60 YARDS SHUTTLE RUN

 

Link: https://youtu.be/XE3RuM4OVtA + Link: https://youtu.be/MjTUcZsY_Pc

 

 

 

Development: beginning for 1 wall walk push + 60 yards shuttle runs, an continued to up to ten reps of wall walk push-ups, then go to the one rep of again 1 wall walk push + 60 yards shuttle runs.

 

Means: only de wall walks push-ups reps are up & down, the shuttle run is ever the same, let me explain: Do 1 WWPU + 1 60Y SHTL Rn, 2-1,  3-1..  10-1,  9-1… 1 WWPU + 1 60Y SHTL Rn

 

STCH

 

Not less to 20’

W’UP & PRE WOD 1 de diciembre 2017.

W’UP

 

RUM, ROM, MOB

 

CORE ESTABILITY
2′ WALL SIT

 

WORK CAPACITY / TEAM MATE RUNNING MAN/ IN TEAM OF TWO DO THE NEXT DEVELOPMENT

 

BLOCK 1
A) ONE OF THE MATE RUN 300m, EVEN THE OTHER DO AS MANY REPS AS POSSIBLE OF PUSH UPS, WHEN THE FIRST ARRIVE THE OTHER RUN AN THIS ONE BEGINNING WITH THE PUSH UPS
B) AFTER THE SECOND ONE FINISH TOGETHER WORK IN SPEED
2 x 15m PUSH UPS SPRINT START
2 x 15m YARD UP TALL & FALL
4 x 30m FLYING SPRINT START
4 x 30m FULL SPRINT

 

BLOCK 2
A) ONE OF THE MATE RUN 300m, EVEN THE OTHER DO AS MANY REPS AS POSSIBLE OF SIT UPS, WHEN THE FIRST ARRIVE THE OTHER RUN AN THIS ONE BEGINNING WITH THE SIT UPS
B) AFTER THE SECOND ONE FINISH TOGETHER WORK IN SPEED
2 x 15m PUSH UPS SPRINT START
2 x 15m YARD UP TALL & FALL
4 x 30m FLYING SPRINT START
4 x 30m FULL SPRINT

 

BLOCK 3
A) ONE OF THE MATE RUN 300m, EVEN THE OTHER DO AS MANY REPS AS POSSIBLE OF AIR SQUATS, WHEN THE FIRST ARRIVE THE OTHER RUN AN THIS ONE BEGINNING WITH THE AIR SQUATS
B) AFTER THE SECOND ONE FINISH TOGETHER WORK IN SPEED
2 x 15m PUSH UPS SPRINT START
2 x 15m YARD UP TALL & FALL
4 x 30m FLYING SPRINT START
4 x 30m FULL SPINT

 

BLOCK 4
A) ONE OF THE MATE RUN 300m, EVEN THE OTHER DO AS MANY REPS AS POSSIBLE OF BURPEES, WHEN THE FIRST ARRIVE THE OTHER RUN AN THIS ONE BEGINNING WITH THE BURPEES
B) AFTER THE SECOND ONE FINISH TOGETHER WORK IN SPEED
2 x 15m PUSH UPS SPRINT START
2 x 15m YARD UP TALL & FALL
4 x 30m FLYING SPRINT START
4 x 30m FULL SPINT

 

COOL DOWN & STRETCH 

 

REST TIME BTWN BLOCKS IS 2 OR 3′ IN JOGG MODE, NO STOPPED.
W’UP & PRE WOD 26 de noviembre 2017.

W’UP:

 

RUN, ROM, MOB

 

CORE STABILITY

 

90″ FLR + 90 WALL SIT

 

 

 

 

WORK CAPACITY / GLIMMER MAN

 

300m LONG SPRINT

 

5 x (1-5) TEX PUSH-UPS  + 100m SPRINT / REST 30″ BTWN SERIES

 

 

 

REST 1′

 

300m LONG SPRINT

 

5 x (1-5) TEX PUSH-UPS  + 100m SPRINT / REST 30″ BTWN SERIES

 

 

 

REST 1′

 

300m LONG SPRINT

 

5 x (1-5) TEX PUSH-UPS  + 100m SPRINT / REST 30″ BTWN SERIES

 

Link: https://youtu.be/EqZt2KiBL2E

 

 

300m LONG SPRINT TO 900m EASY PACE
W’UP & PRE WOD miércoles 20 de noviembre 2017.

— W’UP —

 

ROM / MOB / RUN W’UP

 

– THE HULK RUN / 2 RNDS —

 

300m Long sprint + 25 push-ups + 300m @75% long sprint + 25 push-ups

 

 

 

60″ Rest

 

300m Long sprint + 25 burpees + 300m @75% long sprint + 25 burpees

 

 

 

60″ Rest

 

300m Long sprint + 25 Air Squat + 300m @75% long sprint + 25 Air Squat

 

 

 

60″ Rest

 

300m Long sprint + 25 4 count flutter kicks + 300m @75% long sprint + 25 4 count flutter kicks

 

 

 

3′ Rest & Repeat

 

— CORE STABILITY / 2 RNDS. —

 

1′ FLR + 1′ WALL SIT

 

— STCH —
W’UP & PRE WOD miércoles 13 de noviembre 2017.

W’UP: RUN, ROM, MOB

 

WORK CAPACITY || LONG SPRINTS || SGPT RULES.
  • 1500m Run / Rest 4′
  • 1200m Run / Rest 3′
  • 900m Run / Rest 2′
  • 600m Run / Rest 1′
  • 300m Run / End Run.

 

This workup is do it per possitions groups, divided in :
  • Props.
  • 2nd Rows, 3rd,lines & Hookers.
  • Halfs & midfielders.
  • Backs.

 

All runs will be do it AFAP , per every group.

 

SWOD
  • 100 Push ups (AFAP)
  • 1′ Wall Sit & 1′ FLR

 

STCH & Skill/Drills with CJ.
W’UP & PRE WOD miércoles 1 de noviembre 2017.

W’UP & PRE WOD

 

** W’up **

 

Run W’up / ROM / MOB Breathing

 

** PST (1) / STRENGTH / 3′ AMRAP **

 

Push ups

 

 

 

** WORK CAPACITY / STAMINA & SPEED LADDER COMBO RUN W/ FATIGUE **

 

  • 600m Stamina Run
  • 10 Burpees
  • 300m Speed Stamina Run
  • 10 Burpees
  • 150m Speed Run
  • 10 Burpees
  • 50m Full Sprint
  • 10 Burpees
  • 150m Speed Run
  • 10 Burpees
  • 300m Speed Stamina Run
  • 10 Burpees
  • 600m Stamina Run

 

Link: Burpee – How To

 

 

** PST (2) CORE STABILITY **

 

3′ FLR w/ 1 PUSH-UP @ EVERY 30″

 

Link: CrossFit CityPlace Front Leaning Rest

 

 

** SCTCH **

W’UP & PRE WOD miércoles 18 de octubre 2017.

W’UP & PRE WOD

 

A) PST & W’UP
  • 1 – 10 Stamina COMBO ( 1 air squat + 2 push-ups + 3 sit-ups )
  • Development: Complete 1 air squat + 2 push-ups + 3 sit-ups in the first step, then 2 air squat + 4 push-ups + 6 sit-ups in the second step…., continue until you have completed 10 air squat + 20 push-ups + 30 sit-ups.

 

B) 800m run recovery peace.

 

C) AGILITY, SPEED & STAMINA
  • – (20 – 1) Ladder 10 yard Shuttle Sprint  + (1-20) Burpees.
  • Team CrossFIt – Agility race: 10 yard shuttle (Link: Entrar aquí) + Burpee – How To (Link: Entrar aquí)

 

 

 

  • Development: Complete 20x 10 yard shuttle sprints and 1 Burpee, then complete 19x 10 yard shuttle sprints and 2 Burpees, continue until you have completed 1 10 yard shuttle sprint and 20 Burpees
W’UP & PRE WOD del miércoles 11 de octubre 2017.

W’UP & PRE WOD

 

Tuesday 2017 \ 10 \ 10

 

“PRISION BURPEES”

 

“20 – 1 Burpee Ladder“

 

 

 **The Burpee / How To: https://youtu.be/dVLepE5EmCk**

 

 

Development:  It is a 20-1 Burpee ladder. Complete 20 burpees and walk/sprint 5 meters across a room. Then do 19 burpees and walk 5 meters back across the room. Then complete 18 burpees….. 1 burpee. Keep following this pattern until you are finished the entire 20-1 ladder.

 

Time Development:  This workout can take anywhere between 15 and 25 minutes depending on how hard you are willing to go.

Wednesday 2017 \ 10 \ 11

 

“ SPEED, STRENGTH & STAMINA SESSION”

 

1ST.  SPEED BLOCK

 

  • 4 x 50m sprint, 2 x 150m sprint, 1 x 300m sprint
  • Rest btwn series: walk back 
  • Active rest 5’ & Stamina & Strength  BLOCK / (1-10) Texas Push-ups Challenge     
  • ** Texas Push-ups Challenge / How To: https://youtu.be/EqZt2KiBL2E**

 

 

  • Development:  Begin in a standing position, drop and do one push-up, stand back up as quick as possible, drop back down and do 2 push-ups, stand back up AQAP, drop back down and do 3 push-ups…. Drop back down and do 10 push-ups and stand back up AQAP.
  • Time Development:  This workout can take anywhere between 1’30” to 2 minutes depending on how hard you are willing to go.

 

2nd. SPEED BLOCK

 

  • 4 x 50m sprint, 2 x 150m sprint, 1 x 300m sprint
  • Rest btwn series: walk back 
  • Active rest 5’ & Stamina & Strength  BLOCK / (1-10) Texas Push-ups Challenge           
  • **Texas Push-ups Challenge / How To: https://youtu.be/EqZt2KiBL2E**

 

 

 

3rd.  SPEED BLOCK

 

  • 4 x 50m sprint, 2 x 150m sprint, 1 x 300m sprint
  • Rest btwn series: walk back

 

STCH & S&D with CJ.

W’UP & PRE WOD del miércoles 4 de octubre 2017.

W’UP & PRE WOD

 

“KONG PAY BACK \ 20′ AMRAP (As Many rounds As Possible)”

 

 

 

10 Hand Release Pus-ups. Link: Reebok CrossFit ONE Movement Demo “Hand-Release Pushup”

 

 

15 Air Squats Air Squat with Chris Spealler

 

 

———————————————

 

“Every 3 Rounds Run 200m Sprint”

 

————————————————–

 

After this Stability Core 1′ & half of FLR

 

STCH.… Then Skills & Drills’ with Campbell
W’UP & PRE WOD del miércoles 27 de septiembre 2017.

Descargar

PDF

W’UP & PRE WOD

 

WOD / HAWAII 5.0 / 30′ AMRAP

 

 

 

– 20M SPRINT

 

– 3 BURPEES

 

– 20M WALKING LUNGE //https://youtu.be/L8fvypPrzzs

 

 

– 3 BURPEES

 

– 20M BACKWARD SPRINT

 

– 3 BURPEES

 

– 20M BEAR CRAWL //  https://youtu.be/2yAWjVCT1VQ

 

 

– 3 BURPEES

 

– 20M CRAB WALK // https://youtu.be/Xwcbm93mM-o

 

 

STCH & then skills with Campbell.