CFVK 01022016

A) SKILLS : PISTOLS

B) WOD

AMRAP 20`

10 PISTOL  BURROL
10 BOX JUMP
10 WALL BALL

CFVK 29012016

A) STRENGTH

EMOTM 10´

3 SHOULDER PRESS ( FROM RACK )

B) WOD : ISABEL***

30 SNATCH FOR TIME (60/40)

*** 10 V-UPS CADA MINUTO.

15´ CAP.

CFVK 28012016

A) 10´ PARA ENCONTRAR

MAX WALL BALL UMBROKEN

B) WOD

AMRAP 16´

5 FRONT SQUAT (80/50)
15 KTB SWING ( 24/16)

CFVK 26012016

A) W.U.

3X AMRAP 2´

2 JUMPING LOUNGES
2 MOUNTAIN CLIMBERS
4 JUMPING LOUNGES
4 MOUNTAIN CLIMBERS
6
6
...
REST 2 ´

B) WOD

EMOTM 20´
MIN1 10 DB SNATCH
MIN2 15 T2B
MIN3 10 DB CLEAN
MIN4 15 PUSH UP
MIN 5 10 SB PUSH PRESS

CFVK 26012016

A) SKILLS

HS WALK

B) WOD

4 RFT

5 DEATHLIFT (70-80%)
10 BURPEES OTB
15 HSPU
20 SIT UP

CFVK 25012016

A) SKILLS/ WU

Muscle snatch
Muscle clean

B)WOD
AMRAP 5'
5 muscle snatch
10 hollow rocks

Rest 4'

4 rounds
5 muscle clean
10 pull up
1 lap run

CFVK 22012016

A) SKILLS

KIPPING

B) WOD
AMRAP 20'

5 déficit hspu

12 KIPPING pull up

CFVK 21012016

A) TABATA : banded Push-up

B) WOD :

EMOTM 12'

Odd: 10 power clean (@50% 1 Rm)
Even: 30" l sit hold ( Ktb )

CFVK 20012016

A) SKILLS

GHD SIT UP/ BACK EXT.

B) WOD
1 LAP RUN
2 BOX JUMP
3 DB THRUSTER
4 HSPU
5 KTB SIT-UP
6 KTB CLEAN AND JERK (3/3)
7 CHIN-UPS
8 T2B
9 PUSH UP
10 BURPEES

round 1: 1 lap
round 2: 1 lap + 2 box jump
round 3: 1 lap + 2 box jump + 3 db thruster
...
...

CFVK 19012016

A) SKILLS : SLAM BALL

B) WOD " FIFTY FIFTY"

50 JUMPING PULL UP
50 LOUNGES
50 KTB SWING
50 K2E
50 BOX JUMP
50 PUSH PRESS (20/15)
50 WALL BALL
50 BURPEES
50 DU´S

CFVK 18012016

A) SKILLS: TURKISH GET UP

B) AMRAP 5´

10 DIPS
10 AIR SQUAT

C) EMOTM 12´ (SIN SOLTAR KTB)

MIN1- 10 KTB SWING
MIN2- 5/5 KTB SNATCH
MIN3- 10 GOBLET SQUAT

CFVK 15012016

A) TABATAS
- HOLLOW ROCKS
- MED BALL SIT UP

B) WOD

30 ROUNDS FOR TIME

1 MUSCLE UP
1 BURROL

CVKK 14012016

A) SKILLS

RING MUSCLE-UP

B) FOR TIME:

12 POWER SNATCH
1 LAP RUN
11 POWER SNATCH
1 LAP RUN
10 POWER SNATCH
1 LAP RUN
...
...
...
2 POWER SNATCH
1 LAP RUN
1 POWER SNATCH
1 LAP RUN.

CFVK 13012016

A) STRENGTH

SHOULDER PRESS

4 X 12
3 X 8

B) WOD: "DIANE"

21-15-9

DEATHLIFT (100/60)
HSPU

CFVK 12012016

A) SKILLS:

Kipping
M.U Kipping

B) WOD:

EMOTM 15´
Min 1: 10 DB thruster
Min 2: 15 Jumping squats
Min 3: 20 sit-up

CFVK 11012016

A) SKILL: YUGO

B) WOD:

AMRAP 5´

7 KTB russian swing ( 28/20 )

7 Burpees

rest 2´

AMRAP 10´
100m KTB/DB Farmer carry
5  Box jump
10 pull up

CFVK 08012016

A) Split Jerk

3x10

B) WOD:  4 ROUNDS FOR TIME

10 DB man makers
15 T2B
2 laps run

CFVK 07012016

A) WOD
NASTY GIRL: CINDY

AMRAP 20'

5 pull up
10 Push up
15 air squat

CFVK 05012016

A) AMRAP 10´

15 Box Jump
10 HSPU

B) Strength : Wheighted pull-up

3-3-3-3-3-3-3-3-3-3

CFVK 04022016

A) WOD:

3 ROUNDS FOR TIME

5 Ring / Bar Muscle-Up
10/10 KTB snatch (24/16)
15 Atlas Stone
20 Burpees.

B) "Bring Sally Up"
Sit-up ( f.Carry)

CFVK 02012016

A) JERK

15´ Para encontrar 1 RM ( desde rack ).

B) WOD:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Hang power clean ( 50/35 )

Toes to Bar

*Cada minuto 2 burpees.