BODY BEACH DAY by Alpha Link Gran Via : 

A . EMOM 15′ : 30» ON / 30» OFF

2DB REVERSE FLY
FLUTTER KICKS DESDE RACK (L-SIT HOLD)
PLYO PUSH UPS

B . WOD : «JOE ARROYO»

7 ROUNDS OF :

200M RUN
8 TOES 2 BAR
6 PULL UPS
4 2DB DEVIL PRESS
2 THRUSTERS

TC : 21′

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CONDITIONING DAY by Alpha Link Gran Via : 

A – AMRAP 15′ :

8+8 1KB HANG SQUAT CLEANS
16 X HSPU
16 X ALT V-SIT UPS

B – WOD : «PIPER PIMIENTA»

FOR TIME :

3 ROUNDS OF :

15 X CHEST 2 BAR
20 X HANG 1DB SNATCH
25 X HAND RELEASED PUSH UPS
30/21 CAL MACHINE

TC : 20′

GYMNASTICS DAY by Alpha Link Gran Via :

RING/BAR MUSCLE UPS / WOD : «GRAN COMBO»

WORK ON YOUR RMU SKILLS :

SKILLS RMU

A – EMOM 10′ :

ODD : 7/5 RING/BAR MUSCLE UPS
EVEN : 8 X 2DB/KB DEADLIFT + 8 X SIT UPS

– 2′ REST –

B – AMRAP 10′ :

6 X SANDBAG CLEAN
10 X BURPEE BOX JUMP OVER

– 2′ REST –

C – FOR TIME : (TC : 10′)

120 CAL MACHINE

BOOTY DAY by Alpha Link Gran Via : WOD «GRUPO NICHE»

IN A TEAM OF 2 ATH :

AMRAP 4′ / 2′ REST

1ST – (CESPED DISTANCE) SLED DRAG : ATTACH 2 WEIGHTED BELT AT EACH SIDE DE SLED

2ND – PARTNER WALL BALL + CADA DROP : 3 X SYNCHRO BURPEES

3RD – SYNCHRO MONSTER WALK + CADA 10 X BANDED MONSTER WALK DO : 5 X BANDED SQUATS

4TH – SYNCHRO ROMANIAN DEADLIFT + CADA REST : 2 X 2DB HANG SQUAT CLEAN

5TH – MAX DISTANCE BIKE + ANTES DE ENTRAR EN LA BICI : 4 X JUMPING LUNGES

6TH – SYNCHRO SANDBAG BEAR HUG LUNGES + CADA DROP : 1 X SANDBAG CLEAN

TIEMPO TOTAL : 36′

VENTANA EXTRA (+ 12 ATH) :

7TH – SYNCHRO KB SWING + CADA DROP : 4+4 X 1KB PUSH PRESS

LONG WOD by Alpha Link Gran Via :

«WILLIE SALCEDO»

TEAM WOD «I GO, YOU GO»

2 ROUNDS OF :

50 X WEIGHTED STEP OVER
50 CAL ROW/SKI
60 X WALL BALL SHOTS
60 CAL ROW/SKI
70 X DBALL LUNGES
70 CAL ROW/SKI

TC : 38′

STRENGTH by Alpha Link Gran Via : 

SUPER SETS :

4 SETS OF

20 X DEADLIFT (60/40)
15 X 2DB STRICT PRESS
10 CAL BIKE AFAP
1′ REST

TC : 20′

WOD : «GAMBINO PAMPINI»

FOR TIME :

DBs DT : 5 ROUNDS OF

12 X DL
9 X HANG POWER CLEAN
6 X S2OH

CADA 2′ (DESDE 0′) : 200M RUN

TC : 16′

CONDITIONING DAY :

A – HIIT :

20» ON X 60 VENTANAS (no hay descanso)

KB SWING
AIR SQUATS
PUSH UPS

(TIEMPO TOTAL : 20′)

B – WOD : «BACKFLIP»

AMRAP 12′

3 – 6 – 9 – 12 – 15 …

TOES TO BAR
ALTERNATING DB HANG SQUAT CLEAN
BOX JUMP

BOOTY DAY : «TURNDOWN»

2 ROUNDS OF : E3MOM : 2’30» ON / 30» OFF

IN TEAM OF 2 ATH / SWITCH WHEN YOU WANT

1ST – ATH A : SLED PULL / ATH B : SLED PULL (USE 2 ROPES)

2ND – ATH A : 1DB DEVIL PRESS / ATH B : 1DB THRUSTERS

3RD – ATH A : CAL BIKE / ATH B : CAL SKI

4TH – ATH A : CAL ROW / ATH B : BURPEES

5TH – ATH A : 1DB HANG SNATCH / ATH B : 1DB HANG SQUAT CLEAN

6TH – ATH A : WALL WALKS / ATH B : PULL UPS

TIEMPO TOTAL : 36′

THIS IS HIIT : «BARSPIN»

A – 4 rounds of : 1′ ON / 30» OFF

4 X SANDBAG SQUAT
MAX SANDBAG CLEAN

2′ rest

B – 4 rounds of : 1′ ON / 30» OFF

6 X LUNGES
BOX JUMP

2′ rest

C – 4 rounds of : 1′ ON / 30» OFF

8 X THRUSTERS
MAX WALL BALLS SHOTS

2′ rest

D – 4 rounds of : 1′ ON / 30» OFF

10 X HSPU
MAX TOES 2 BAR

2′ rest

TIPS : DIVIDIR LA CLASE EN 4 GRUPOS

LONG WOD : «SUPERMAN»

A . 5 ROUNDS OF :
200M RUN
3 WALL WALKS
5 1DB DEVIL PRESS

B . 4 ROUNDS OF :
200M RUN
10 2DB HANG SNATCH
10 2DB PUSH PRESS

C . 3 ROUNDS OF :
200M RUN
10 X (SANDBAG CLEAN + BURPEE OVER THE FENCE)
30M SANDBAG CARRY

TC : 36′

FENCE IS : ONE BOX 70/60

BODY BUILDING :

4 sets of :

16 x 2db inclined bench press
16+16 one hand russian kb swing
1′ rest

TC : 16′

WOD : «BUNNY HOP»

EMOM 16′ : 30» ON / 30» OFF

1ST : CAL SKI
2ND : CAL ROW
3RD : CAL BIKE
4TH : WEIGHTED LUNGES