LUNES
CrossFit
Sugerencias
Remad los 500mt buscando estar debajo de los 2’ si sois chicos y debajo de los 2’20” para las chicas. Cada 1000 metros deberéis cambiar la modalidad de mantenimiento de la kettlebell: posicionaros delante del remador y comunicad con vuestro compañero de entrenamiento, si las kettlebell tocan el suelo no podrá remar.
Como en todo Wod en que los sets son decrecientes, os aconsejamos apretar los dientes en los más intensos buscando de no partir la secuencia, sobre todo hoy que tendréis tiempo de recuperar entre un set y el otro.
¡Darlo todo y hacer sonar esos bells!

WOD
In Team of 2
Row 3000 mt
(500 mt each while the partner holds Double Kettlebells -> 3 positions: 1000 mt @sides, 1000 mt in front rack, 1000 mt in overhead)
Then perform
15-12-9-6-3 Double Kettlebell Clean + Reverse Lunges (1 Round each)

Conditioning
STRENGTH
Upper Body

METCON
100 Wall Ball
100 Slam Ball or Cal Row
100 Russian Swing or Box Jump

Rude
STRENGTH
Emom 10’
Goblet Squat 8
Back squat 5

WOD
Amrap 15’
Tire Flip 4
Russian swing 15
Chin ups 10
Sandbag Squats 10

MARTES
CrossFit
WEIGHTLIFTING
2 Muscle Snatch
2 Hang Power Snatch
every 2′ x 5/6 Rounds

WOD
11′ Amrap
Power Snatch – ladder 1
3 Burpees over the bar after each set, increase by 3 reps every 3 rounds
1 + 3
2 + 3
3 + 3
4 + 6
5 + 6
6 + 6
7 + 9
8 + 9
9 + 9
etc.

Conditioning
STRENGTH
Total Body

METCON
10 one-minute Rounds of:
10 Burpees + amrap Plate Ground to Overhead
1′ Rest after each Round

MIÉRCOLES
CrossFit
STRENGTH
5 x 3 reps @22X1 tempo

WOD
7 Rounds for Time
7 Front Squat
7 Chest to Bar

If you can complete the Wod in less than 5′, run 200 mt and do 3 extra rounds with 10 kg more and 2 reps less (5 Front Squat, 5 Chest to Bar).
If you can’t complete the workout in less than 5′, run 200 mt and do 3 extra five-reps rounds without adding weight.
Cap Time 15′

Conditioning
STRENGTH
Lower Body

METCON
4/5 Rounds
45″ work, 15″ rest
Row
Double Dumbell or Kettlebell Deadlift
Burpees no Push Ups
Rest

Rude
POWER
4 sets (rest 2’ between sets)
Sled push 50m
80m shuttle run on the track sprint.
No rest between exercise

WOD
3 Rounds for time
Sled drag 25m
Keg GTC 8
D.U 40/S.U 80

JUEVES
Megapump + Metcon
Hoy toca inflar los músculos. Es jueves, punto de inflexión de la semana, día de Megapump + Metcon y birra fria. ¿Quién la trae? El living está a vuestra disposición…

PUMP
3 Rounds of:
6/8 Alternating Dumbell Glute Bridge Floor Press (3″ on the way down)
30″ rest
10 Ring Face Pull
90″ rest
3 Rounds of:
12 Front Rack Deficit Dumbell Reverse Lunges
6/8 Dead Walk each leg

FINAL PUMP AND METCON
4/5 Rounds
In 1′
15 Double Dumbell Russian Swing
In 1′
150/100 mt Row
amrap Burpees over the Row
1′ Rest

Rude
Mega Bootcamp: T-2
For time: cap time 30’
200m Run together
200 D.U
100 Slam ball
100 Ring row
100 Battle rope jumping jack
100 pull up
40 burpees
200 m Run together

VIERNES
CrossFit

WOD
3 Rounds
500 mt Run
20 Deadlift
15 Hang Power Clean
10 Push Press

Conditioning
STRENGTH
Total Body

METCON
3/4 Rounds
1′ Dumbell Step Over the Box
1′ Sit Up
1′ Box Jump Over
1′ Plank

Rude
TOTAL STRONGMAN
Every 3’x 4:
Pull ups 8
Bar Row 8
Diamonds 8/12

WOD
5 Rounds for time
Stone GTS 6
Keg carry 80m

LUNES
CrossFit
WEIGHTLIFTING
Every 3′ x 4/5 Rounds
3 Rounds
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

WOD
For Time
Power Clean
25-20-10-5
Wall Ball
50-40-20-10

Conditioning
STRENGTH
Lower Body

METCON
5 Rounds for Time
21 American Swing (24/16 kg)
15 Goblet Squat
12 Burpees to Plate

Rude
STRENGTH
Emom 10’
SDHP 5(heavy)
Deficit push up 10/12

WOD
4 Rounds For time
Keg carry 80m
Battle rope double slams 50
Burpees slam ball 15
Pop squats 15

MARTES
CrossFit
STRENGTH
Emom 15′
3/5 Weighted Pull Ups
30/40″ Handstand Hold Wall Facing
20 Weighted Hollow Rock
Rest

WOD
Team Wod
Race Day
12 Rounds (6 each)
15/12 Cal row
12 Chest to Bar
9 Hands off Push Ups / Rx+ 4 strict Handstand Push Ups

Conditioning
STRENGTH
Upper Body

METCON
In 3′
500 mt Run for time
Amrap 12′
9/7 Cal Bike
7 Push Press (20/15 kg)
5 Down Up
In 3′
500 mt run for time

MIÉRCOLES
CrossFit
WOD
Jack

Conditioning
STRENGTH
Total Body

METCON
Emom 15′
45″ Row
45″ Plank
45″ Air Squat

Rude
4 sets: rest 2’ between
Front Squats 5
High Box jump 5
15’’ Skip max effort
Broad jump 5
No rest between exerciseS.

WOD
9’ amrap
American swing 15
Tire flip 3

JUEVES
Megametcon
No hay dos sin tres. Sobre todo cuando se tienen que hacer 2 rondas del wod en cuestión, en cuyo caso es mejor ser tres.
Como siempre, intervalos de trabajo medio/cortos nos permitirán mantener un ritmo individual y de equipo más alto y divertiros más, pero también centrar el objetivo de este Wod: alternar picos de intensidad y recuperación. ¡Todo lo que hacéis en el Box tiene una razón!

Team of 3
2 Rounds for Time
90 Cal Bike
80 Dumbell Snatch alternating (10 reps max each)
70 Air Squat (synchro)
60 Single Arm Dumbell Overhead Walking Lunges (20 mt each – 10 mt each side)
50 Burpees synchro
40 Sit Up synchro

Rx 25/20 kg
Cap Time 35′

Rude
Mega Bootcamp: T-4
4 Rounds for time:
100m Tire carry
80 Chin ups
80 H.off push ups
80 Stone/keg GTC
80 Jumping lunges

VIERNES
CrossFit
REVIEW
Overhead Squat

WOD
5 Rounds Amrap 3′ On 1′ Rest
3 Overhead Squat
6 Push Ups
9 Sit Up Lunges (bodyweight)

Rx 50/35 kg
Rx+ 60/42,5 kg

Conditioning
STRENGTH
Total Body

METCON
Amrap 15/18′
25 Double Unders or 40 Single Unders
ladder of 2
Single Arm Dumbell Clean and Press
Single Arm Dumbell Front Squat

Rude
Every 3’x 4:
Bench press 10
Kb row 8+8
Weighted reverse lunes 16

WOD
Amrap 12’
Ladder of 1
Kb thruster
K2E/k2C
Sandbag twist

LUNES
CrossFit
STRENGTH
3/4 Rounds
5 Floor Press
30/40″ Handstand Hold
rest 90″ between sets, 20″ between exercices

WOD
For Time
10-1
Handstand Push Ups
After each set:
9 American Swing (24/16 kg)
15 Air Squat

Rx+ Deficit Handstand Push Ups

Conditioning
STRENGTH
Total Body

METCON
40-30-20-10
Wall Ball
Med Ball Sit Up

Rude
STRENGTH
3 sets, rest 2’ between
Sled Drag 20m
Deadlift 5 reps

WOD
12’ amrap
Sled Push 20m(60/40)
Deadlift 10 (Rx 90/70)

MARTES
CrossFit
WOD
5 Rounds
500 mt Run
10 Burpees Chest to Bar
10 Hang Dumbell Clean
10 Lateral Burpees Dumbell step over the Box

Condtioning
STRENGTH
Lower Body

METCON
4 Rounds
1’30” Row 30″ rest
Amrap Prisoner Step on Box
1’30” rest 30″

MIÉRCOLES
CrossFit
WEIGHTLIFTING
2 Hang Power Snatch every 2′ x 5
Rx+ 2 Hang Squat Snatch every 2′ x 5

WOD
50 Power Snatch @42,5/30 kg
Emom 2 Burpees over the Bar

Conditioning
STRENGTH
Upper Body

METCON
For Time
3 Rounds
500 mt Run
21 Plate GTO
12 Box Jump Over

Rude
WOD
T-2
Cash In: Run 200m together
4 Rounds:
Tire flip 8
Slam ball 40
Double Kb Front squat 40
Ring row 60
Cash out: Run 200m together

JUEVES
Megameton
¿El Megametcon de la semana pasada os dejó muertos? Los remediamos con un Mega Pump y 3 intervalos de 5’. El truco es siempre el mismo, lo sabéis: ¡primero el placer y después el deber!

MEGAPUMP
3/4 Rounds
8 Hip Thrust
15 Banded Glute Bridge

3/4 Rounds
6/8 Chin Ups
10/12 Dumbell Curls

MEGAMETCON
5′ Amrap
Burpees Box Jump
5′ Amrap
Cal machine
5′ Amrap
Double Unders

Rude
Tabata x3
1: – Sit ups / push ups
2: Bar hollow Hold / Stone Hold
3: Keg Squats / Frontal Plank

Mega Bootcamp
T-2 Emom 25’
American swing Amrap
Sandbag row Amrap
Tire skip Amrap
Thrusters (40/30) Amrap
1’ rest

VIERNES
CrossFit
HERO WOD
Aldo
T-2
24′ Amrap
58 Deadlift
24 Bar Muscle Up
5 Wall Climb
60 Cal Bike

Conditoning
STRENGTH
Total Body

METCON
Emom 20′
12 Lunges
12 Cal Row
12 Push Press
12 Cal Row
35″ Mountain Climber

rest 5′

Run 1500/1200 mt with the coach @easy pace and stretch

Rude
3 rounds, rest 2’ between
Sprint 100m up to the hill with sand bag
Fireman pick ups 6

WOD
4 Rounds for time
Hammer /keg Slams 10
Battle rope 40
50m Shuttle run
Keg Squats 15

LUNES
CrossFit
WOD
5 Rounds for Time
200 mt Run
6 Strict Pull Ups
12 American Swing (32/24 kg)
9 Box Jump Over
2 Rope Climb

Rx + Weighted Pull Up / Legless Rope Climb

Conditioning
STRENGTH
Total Body

METCON
4/5 Rounds
50″ work 10″ rest
Air Squat
Single Unders
Row
Hands Off Push Ups

MARTES
CrossFit
WEIGHTLIFTING
Clean Complex
Every 2’30” x 5 rounds
1 Power Clean 1 Front Squat 1 Jerk

WOD
Emom 10′
– 15/10 Cal Row or 12/9 Cal Bike
– 9/12 Clean and Jerk

Rx 42,5/30 kg
Rx + 12 Clean and Jerk 42,5/30 kg

Conditioning
STRENGTH
Upper Body

METCON
Amrap 12’/15′
4 Rounds
9 Burpees
15 Dumbell Push Press
21 Wall Ball

MIÉRCOLES
CrossFit
STRENGTH
Back Squat 5-4-3-2-1 reps
40 mt mixed DB or KB rack suitcase carry after each round (change rack after 20 mt)

WOD
Amrap 12′
Ladder of 3
Back Squat @60/42,5*
Chest to Bar
*from the ground

Conditioning
STRENGTH
Lower Body

METCON
Amrap 12’/15′
10 Banded Russian Swing
10 Box Jump
10 Sit Up
30″ Plank

JUEVES
Megametcon
Desde siempre las grandes proezas son narradas y transmitidas de generación en generación.
La gesta de Aquiles, Héctor, Ulises y de todos los grandes atletas de la época helénica, precursores de las Olimpiadas debían confiar en la transmisión oral y luego en la escrita… pero VOSOTROS tenéis dos potentes medios en vuestras manos: ¡un móvil e Instagram!
Queremos un vídeo del Megametcon de hoy realizado con vuestro team. No importa si termináis el Wod o no, sólo contará la pose sudada y la originalidad. Los tres vencedores recibirán, además de la admiración de las generaciones venideras, una camiseta con el nuevo logo de La Huella.

MEGAMETCON
Team of 3 for Time
300 Burpees to Plate
300 Cal Row
300 Plate Ground to Overhead

VIERNES
CrossFit
REVIEW
Kipping Handstand Push Ups

WOD
Amrap 15′
50 Double Unders
10 Handstand Push Ups or Dumbell Push Press
5 Power Snatch @50 kg

Conditioning
STRENGTH
Core

METCON
For Time
3 Rounds
500 mt Run together
30 Cal Bike
20 Synchro Sit Up

LUNES

CrossFit
WEIGHTLIFTING
Snatch
Build 1 Heavy rep of this Complex
1 Muscle Snatch
2 Power Snatch touch and go

WOD
Amrap: 90″ Work, 30″ Rest
3 Rounds
Power Snatch
Air Squat
Toes to Bar

Conditioning
STRENGTH
Lower Body

METCON
5-10-15-20-25 Wall Ball
15 Hands off Push Ups after each round*
*Scale up to Deficit Push Ups

Rude
Strentgh
Emom 12’
Heavy Ring row 10/15
Push ups on med ball. 10/15
Jack press with slam ball 15/20

WOD
For time (cap time 15’)
5 Rounds:
Keg squats 10
Ring row 10
80m Farmer carry 1 bumper only (hand grip).

MARTES

CrossFit
STRENGTH
Front Squat
4×5 reps 22X1 tempo
15″ Chin over the Bar

WOD
2 Rounds
50 Front Squat
50 Box Jump
50 Russian Swing
Single Arm Farmer Carry 50 mt each side
50 Sit Up

Conditioning
STRENGTH
Upper Body

METCON
2/3 Rounds
2′ Cal Row
2′ Cal Bike
1′ Sit-Ups
1′ Plank
Rest 2′ between Rounds

MIÉRCOLES

CrossFit
SKILLS
Review Shoulder to Overhead

WOD
Team of 2
8 Rounds
6 Shoulder to Overhead
12/8 Cal Bike
1 Round each

Conditioning
STRENGTH
Core

METCON
Amrap 20′
400 mt Run
21 Wall Ball
12 Box Jump

Rude
Strongman strength
4 Sets of: Rest 3’ between sets.
Back Squat 5 reps
Amrap Chin ups (min 5 reps)

WOD
9’ AMRAP
Tire flip 2
American 15

JUEVES
Megametcon
Megapump dedicado al Upper Body y un sprint a base de dumbell y shuttle run. Un día divertido ¡no faltar!

Team of 2
MEGAPUMP
3 Rounds each
8 Dumbell Row each side
8 Single Arm Dumbell Bench Press each side
Row 15/10 @dumper 10

MEGAMETCON
For Time
Dumbell Sprint
6 Rounds
10 Dumbell Snatch
5-10-15 mt shuttle Run

Rude
Bootcamp
Every 3’ x 4
Keg Glute bridge Complex (8 reps 2 legs / 6+6 single leg)
Sandbag rusian twist 12

WOD
T-2 Amrap 15’
Battle rope 60
Burpees 10
KB SDHP 40
Sincro Wall ball40
Tire flip 8

VIERNES

CrossFit
WOD
3 Rounds
800 mt Run
21 Power Clean (115/80)

Conditioning
STRENGTH
Total Body

METCON
Amrap 18′
10/8 Cal Row
8 Dumbell Thrusters

Rude
Strentgh
Every 2’ x 5
Weighted v- Sit ups 10
Hamer/keg slams 10/12

Wod
10-12-16-18-16-14-12-10
Slam ball
Burpees Tire jump over
Double KB Squats

MIÉRCOLES
CrossFit
WOD
3 Rounds for Time
400 mt run
4 Rounds
9 American Swing
7 box jump over
2 Rope Climb or 3 Bar Muscle Up

Cap Time 25′

Conditioning
STRENGTH
Total Body

METCON
Team of 2
21-15-9
Cal Row
Dumbell Push Press
athlete 1 does 21 Cals Row
athlete 2 does 21 Cals row
athlete 1 does 21 Push Press
athlete 2 does 21 Push Press
etc.

JUEVES
CrossFit + Conditioning
Mezclamos Megametcon con Megapumping ¿el resultado? Un burner de 30 minutos que, seamos honestos, terminaréis sin camiseta y muy contentos.

MEGAMETCON
Emom 30′
– 15/10 Cal Row
– 10 Burpees
– 12 Hang Kettlebell Clean
– 12/8 Cal Bike
– 15 Hands Off Push Ups
– 20/15 Wall Ball

VIERNES
CrossFit
WOD
Amrap 9′
15 Back Squat
10 Toes to Bar
5 Power Snatch

Rest 1′

Amrap 7′
30 Deadlift
20 Burpees Over the Bar

Conditioning
STRENGTH
Total Body + Core

METCON
4 Rounds (no rest between rounds)
Interval 40″ work 20″ rest
Mountain Climb or Plank Hold
Wall Ball
Sit Up
Down Up

Location: La Huella Asti

LUNES
CrossFit
FOCUS
Overhead Squat

WOD
Team of 2
42 Overhead Squat
42 Toes to Bar
42 Cal Row
30 Overhead Squat
30 Toes to Bar
30 Cal Row
18 Overhead Squat
18 Toes to Bar
18 Cal Row

Conditioning
STRENGTH
Upper Body

METABOLIC CONDITIONING
Amrap 15′
12/9 Cals Row
12 Lunges with Dumbell in Crusch Grip position
12 Single Arm Front Squat (6 each arm)
12 Down Up

Rude
En parejas:
3 Sets of 2’ of these exercise (12’)
10 Tire flips
20 Strict Chin ups

WOD
T-2
3 Rounds (18′)
2’ amrap
Tire jump over
2’ amrap
Stone hold
2’ amrap
Sled push (max m)

MARTES
CrossFit
SEGMENTED POWER CLEAN
3 reps every 90″ for 4 rounds (drop and reset after every rep)
Emom 7′
2 Power Clean

WOD
Amrap 8′
Ladder of 3
Burpees Box Jump Over*
*25 Double Unders after each round

Conditioning
STRENGTH
Lower Body

METABOLIC CONDITIONING
Emom 12
10/8 Burpees Box Jump
15 Dumbell Push Press
20 Air Squat

MIÉRCOLES
CrossFit
SKILL REVIEW
Kettlebell Snatch

WOD
Amrap 18′
10 Hand Stand Push Ups
15 Pull Ups
20 Hang Kettlebell Snatch (10 each)
40 Air Squat

Conditioning
STRENGTH
Total Body

METABOLIC CONDITIONING
3′ Max Cal Bike
3′ Max Effort Plank
2′ Max Wall Ball
2′ Max Effort Lateral Plank*
1′ Max Effort Bike
1′ Max Effort Hollow
30″ Max Burpees
30″ Max Mountain Climb
*1′ each side

or

3/4 Rounds
1′ Max Wall Ball
1′ Max Swing / Plate Ground to Overhead
1′ Max Cals Bike
1′ Max Mountain Climb / Plank Hold
1′ Rest

Rude
Skill:
Battle rope
Slam ball
Keg bear hug squats
Tire jump over

WOD
T-3 (Time cap 35’)
Cash in : 500m run together
3 rounds of:
60 Slam ball
60 keg bear hug squats
60 Slams at battle rope
60 Tire jump over
Cash out: 500m run together

JUEVES
Megametcon más sesión de pumping, así, además de quitaros la camiseta ¡podéis rellenarla!

MEGAMETCON
For Time
1 Mile Run
75 Wall Ball
50 Burpees
35 Box Jump
50 Cal Row
75 Wall Ball

CASH OUT
3/4 Rounds
10 Dumbell Curl
10 Dumbell Push Ups
10 Mountain Climb on Dumbell

Rude
Every 2’ x 6:
Sprint up to the hill 100m
10 Slam ball

WOD
12’ Amrap
10 Burpees slam ball
20 slams 1 hand battle rope

VIERNES
CrossFit
FRONT SQUAT
5 Rounds
3 reps 33X1 tempo
after each set max effort 12 mt Broad Jump

WOD
Amrap 12′
200 mt Run
10 Front Squat
10 Sumo Deadlift High Pull

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
Amrap 20′
400 mt Run
20 Wall Ball
20 Sumo Deadlift High Pull with Kettlebell
20 Hands Off Push Ups

Rude
Core: 3 trisets of 10 reps
Sandbag Anti rotational plank pull
Candle stick
Bar hollow hold 30’’
Rest 1’

WOD
15’ Amrap ladder of 2:
Keg / hammer slams
Sandbag fireman pick up
Hands release push ups

MARTES
CrossFit
WOD
Amrap 20′
250 mt Row
15 Burpees
12 Chest to Bar
9 Thrusters

Conditioning
STRENGTH
Upper Body

METABOLIC CONDITIONING
For Time
5 Rounds
200 mt Run
20 Wall Ball

MIÉRCOLES
CrossFit
STRENGTH
5 Rounds for Quality
3 Deadlift
8/10 Knee to opposite elbow

WOD
For Time
55 Deadlift @ 1.5 bodyweight
every break perform 10 Box Jump

Conditioning
STRENGTH
Lower Body

METABOLIC CONDITIONING
Emom 20′
15 Russian Swing
20 Air Squat
15/10 Cal Row
10/15 Plank to Push Ups
10 Hands Off Down Up

Rude Strentgh
Strongman strength
4 Sets, rest 3’ between sets.
Back Squat 5 reps
Sled rope pull 20m
Double KB Front rack shoulder press 6+6

WOD
– Cash in: 20 hands release push ups
4 Rounds
Run 100m
Slam ball 20
Stone 1m pass ( obstacle) 6
Sled push 20m ( 60/30 kg)
Sand bag Twist reverse lunges 12
– Cash out: 20 hands released push ups

JUEVES
Cada dos semanas encontraréis antes del Megametcon el Mega Pump. Lxs amantes del Conditioning ya están acostumbradxs a este tipo de trabajo que tiene como objetivo mejorar la fuerza con un ojo puesto en la parte estética.

MEGA PUMP
6 Half Kneeling Landmine Shoulder Press each side + Amrap Kneeling Chest Press
6 Landmine Squat + 6 Landmine Reverse Lunges each side

MEGAMETCON
Tabata
Bike
rest 1′
Pull Ups / Sit Up
rest 1′
Burpees over the Plate
rest 1′
1000 mt run

Rude Bootcamp
Every 3’ x 4:
Pop Squats 20
Russian Swing 20
Slam ball shoulder to overhead 20

WOD
T-2 Amrap 15’

Battle rope 60
D.U 100
KB SDHP 40
Sincro sit ups 40

VIERNES
CrossFit

STRENGTH
Snatch Complex
Every 2′ x 6
Deadlift Snatch Grip 2″ pause above the knees
High Hang Power Snatch
Hang Power Snatch

WOD
Amrap 15′
15 Power Snatch
30 Wall Ball
60 Double Unders

Wod by CrossFit New England

Conditioning
STRENGTH
Core

METABOLIC CONDITIONING
Team of 2 (I go, you go)
Amrap 18′
9/6 Cal Bike
9 Box Jump
9 Burpees

Rude Strentgh
Complex Every 2’ x 5
Keg Gts 4
Keg squats on shoulder 4
Keg bear hug squats 4

Wod
5-10-15-10-5
Keg bear hug squats
Tire flip Burpees
T2B