Diario de Beatman

[beatman]

TRAINING 22-3-20

AM:POWER CONDITIONING!

Cada 5min X6

20kcals Remo
20x Flexiones en anillas
20kcals en Bici de pie
20x DB Power Snatch alternando [20kg]

PM:POWER CONDITIONING!

1) EMOM 10min

Min par -> AMRAP DB Box Step Up Over [20+20kg]
Min impar -> rest

2) EMOM 10min

DB Complex -> 5x peso muerto + 5x bent over row + 5x hang power clean + 5x push press [20+20kg]

3) EMOM 15min

Min 1 -> Shuttle Run 10x (0-20mts)
Min 2 -> 10x DB Renegade Row [20+20kg]
Min 3 -> rest

[beatman]

TRAINING 23-3-20

AM:CONDITIONING!

Bike This!

Parte 1::Ride 20min

2min a 75RPM
2min a 85RPM

Parte 2::4 Rondas

1min a 85RPM de pie
1min a 60RPM sentado
1min a 90RPM sentado
1min a 60RPM sentado

PM:POWER HYBRID!

1) Mobility::a+b

a) Bird-Dog::3x10
b) Cat-Camel::3x10

2) KB This!::windmill, half kneeling halo, half kneeling clean

3) Wod This! 21 18 15 12 9 6 3

Wall Ball Sit Ups
Bike Erg Kcals

[beatman]

TRAINING 24-3-20

AM:CONDITIONING!

Row This!

Parte 1::Completar

200mts, rest 30"
400mts, rest 30"
600mts, rest 30"
800mts, rest 30"
1000mts, rest 30"
800mts, rest 30"
600mts, rest 30"
400mts, rest 30"
200mts, rest 30"

ritmo: 1:50min/500mts

rest 3min.

Parte 2::Row 2km a 2:05min/500mts.

PM:POWER CONDITIONING!

Completar 5 Rondas

Row 500mts
10/10x Clubbell Swipes
20x KB Jumping Squats
20x Sit Ups
20x Ring Rows

[beatman]

TRAINING 25-3-20

AM:CONDITIONING!

Bike This!

Completar 6 Rondas

6min a 80RPM [DP 4]
2min a 55-60RPM

PM:POWER CONDITIONING!

Parte 1::Cada 2min X5

1 Ronda Dumbbell Dt (12x peso muerto + 9x hang power clean + 6x push press) [20+20kg]
1 Ronda Cindy (5x dominadas + 10x flexiones + 15x sentadillas al aire)

Parte 2::Cada 2min X5

20x DB Power Snatch (alternando) [20kg]
20x DB Press Floor [20+20kg]

[beatman]

TRAINING 26-3-20

AM:POWER CONDITIONING!

Completar 10 Rondas

Row 300mts
Kb Swings 20x
Ring Dips 10x

PM: POWER CONDITIONING!

Completar 100x Burpees
*Cada 3min -> 10x sit ups (añade +2reps en cada ronda nueva)

Tiempo: 5:32
@Leroy
@iamhugolj

[beatman]

TRAINING 27-3-20

AM:CONDITIONING!

Bike This!

1) Warm Up! Ride 10min

2) Completar 10 Rondas

Ride 500mts, rest 60s

3) Cool Down! Ride 10min.

PM:POWER HYBRID!

1) EMOM 10min

Min impar -> 10x HSPU
Min par -> 10x Chin Ups

2) Core This! 4 Rondas

30mts ida (mano derecha) + 30mts vuelta (mano izquierda) KB Waiter Walk [32kg]
30mts ida (mano derecha) + 30mts vuelta (mano izquierda) KB Front Rack Walk [32kg]
30mts ida (mano derecha) + 30mts vuelta (mano izquierda) KB Farmer Walk [32kg]

3) Band This! 3 Rondas

15x Push Ups + 20x Bent Over Row

4) Clubbell This!

a) 3 rondas: 10/10x Swings [10kg]
b) 3 rondas: 10/10x Swipes [10kg]

5) Finisher::Tabata This! Wall Sit

[beatman]

TRAINING 28-3-20

AM:CONDITIONING!

Row This!

Parte 1::2 Rondas

Row Easy 250mts
Row Mod 250mts
Row Easy 250mts
Row Fast 250mts

Parte 2::Row Mod 15min.

Parte 3::Intervals -> 6x (Row Fast 200mts - Row Easy 200mts)

PM:POWER CONDITIONING!

1) Tabata Jumping Jacks

2) Completar 100x KB Snatch [24kg]

*cada minuto realizar 5x burpees // se comienza con los 5x burpees

time: 7min @Leroy @iamhugolj por si os animaís

3) Tabata DB Goblet Wall Sit [20kg]

4) Tabata Plank

[beatman]

TRAINING 29-3-20

AM:POWER CONDITIONING!

Parte 1::Cada 12min X3

20kcals Bike Erg
20x Abmat Sit Ups
20kcals Bike Erg
20x Wall Ball Shots
20kcals Bike Erg
20x KB Swings [32kg]
20kcals Bike Erg
20x Ring Push Ups
20kcals Bike Erg
20x Shuttle Run (0-20mts)

Parte 2::Completar

40kcals Bike Erg
40x Abmat Sit Ups
40kcals Bike Erg
40x Wall Ball Shots
40kcals Bike Erg
40x KB Swings [32kg]
40kcals Bike Erg
40x Ring Push Ups
40kcals Bike Erg
40x Shuttle Run (0-20mts)

PM: POWER CONDITIONING!

EMOM 30min

Odd -> mano derecha kb complex
Even -> mano izquierda kb complex

Kb complex: 3x swings + 3x clean + 3x front squat + 3x strict press + 3x oh reverse lunge [24kg]

[beatman]

Reto 100x burpees

[beatman]

TRAINING 30-3-20

AM:CONDITIONING!

Row This!

*Warm Up! Row Easy 1km

*Completar 7 Rondas

45" Fast
75" Mod
60" Easy

PM:POWER HYBRID!

1) Paseo del Pato::3 rondas de 20mts ida + 20mts vuelta

2) KB Cossack Squat [16kg]::3 rondas de 10x alternando

3) Clubbell Gamma Cast to Front Lunge::3 rondas de 20x alternando

4) Clubbell Squat::3 rondas de 15x

5) Band Good Morning::4 rondas de 25x

6) Finisher::4 Rondas con 2min de descanso

20x Box Step Up alternando
20kcals Bike Erg de pie "all out"