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Workout of the Day - FLAG FOOTBALL

Workout of the Day

We like the concept of Workout of the day. It is widely used in the Crossfit community.


We will recommend a series of recommendations about day to day training and expect you share your thoughts and work.


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

ALMOST TUESDAY & 13


After warming up, we will perform 3 sets of 



  • 40 seconds plank

  • 20 squats


 After the joy, we will work again some ols school strength. We will do 5 sets of 



  • 8 heavy rows

  • 16 light biceps curls


Finally, our  WoD will also be short but intense. 



  • Minutos 1, 5 y 9 - as many back extensions as you can

  • Minutos 2, 6, y 10 - as many lunges as you can

  • Minutos 3, 7, y 11 - as many crunches as you can

  • Minutos 4, 8, y 12 - as many thrusters as you can


¡Rock'n'roll!


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

FUNNY MONDAY


After warming up, we will perform 4 sets of 



  • 40 seconds wall sit hold

  • 40 mountain climbers


After the joy, we will work some ols school strength. We will do 5 sets of 



  • 8 push ups with weight or heavy bench presses

  • 16 light tríceps extensions


Finally, our  WoD will be short but intense. 



  • Minutes 1, 3, 5, 7 y 9 - as many sit ups as you can

  • Minutes 2, 4, 6, 8, y 10 - as many step ups as you can


¡Rock'n'roll!


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

¡¡¡LEG FRIDAY!!!


It's about time to workout our legs, isn't it?


Let's warm up with our very well known Bring Sally up. Bring Sally down.


https://www.youtube.com/watch?v=bql6sIU2A7k


For our strength, we will perform 5 heavy sets of 



  • 10 dead lifts

  • 10 calf raises

  • 5 up & downs


Finally, we will do an 8 minute AMRAP



  • 8 jump squats

  • 6 sit ups

  • 4 push ups


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

JUEVES CON COMPLEMENTOS


Si pensabas que ya no entrenaríamos tren superior esta semana, te equivocas.


Para calentar haremos 15 - 12 - 9 repetciones de



  • pull aparts con banda elástica ligera

  • lunges

  • extensiones de triceps tras nuca con banda elástica

  • sit ups


Después, adaptamos un entrenamiento de Jason Kalipha:




  • 1 minuto push ups (te recomendamos poner las rodillas)


  • 10 minutos EMOM:  minutos impares: 40 segundos bíceps curl (pesado) | minutos pares: 40 segundos press de hombro (pesado)


  • 1 minuto push ups (te recomendamos poner las rodillas de una vez)


Finalizaremos con una tábata de abdominales. Elige tú los ejercicios de cada tramo.


 


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

TABATA WEDNESDAY


You knew this, didn't you?


Tabata 1



  • Step ups

  • Lunges


Tabata 2



  • Plank

  • Hollow hold


Tabata 3



  • Push ups

  • Wall squat hold


Tabata 4



  • Box dips

  • Biceps curl


Extra ball



  • 2 minutes sit ups


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

A DIFFERENT TUESDAY


Let's warm up with the 27 squats challenge


https://www.youtube.com/watch?v=6CpgZHDIZRc


Then, we will work our shoulder strenght with 5 seupersets of



Finally, for time 21 - 15 - 9 reps of 



  • sit ups

  • thrusters


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

IT'S MONDAY!


Let's warm up with 3 sets of



  • 40 jumping jacks

  • 40 mountain climbers


Then, we will work in 30 second periods in a very high intensity, resting the other 30 seconds. The exercises are



You can add some weight os use your resistance band.


Cash out with a tábata de



  • Odd: plank

  • Even: shoulder touches from plank


 


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

¡¡¡THRUSDAY... ALMOST FRIDAY!!!


Today we will work our back mobility with 3 sets of



  • Archer rotation - 8 reps each side

  • Bent legs floor rotation - 12 reps each side


Check out this video to know how: https://www.youtube.com/watch?v=8hDl5-qzJhQ


Then, we will do an upper body strength drill. Let's do 4 sets of 



  • 8 floor pull ups


Check out this video to know how: https://www.youtube.com/watch?v=MPbfhx8T-DE


Finally, our WoD will be an 8 minutes AMRAP of



  • 8 dead lifts

  • 10 hip extensions

  • 12 squats


 


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

IT'S WEDNESDAY... ¡TABATA!


Tabata 1



  • Odd: wall sit hold

  • Even: hollow hold


Tabata 2



  • Row alt hands


Tabata 3



  • Odd: Front shoulder raises

  • Even: Sit ups


Tabata 4



  • Odd: tempo row

  • Even: hand release push ups


 


Danille di la Mata Lara
Danille di la Mata Lara over 2 years ago
Published in: Workout of the Day

'SO MANY THINGS' TUESDAY


After a proper warm-up, 3 sets of



  • 12 spiderman

  • 16 shoulder touches from plank

  • 20 mountain climbers

  • 30 secs plank + 30 secs rest


Then, we will work our shoulder stability with an elastic band, 4 sets of



Finally, our WoD: 8 minutes AMRAP



  • 1, 2, 3 ... dead lifts

  • 1, 2, 3 ... squats

  • 1, 2, 3 ... shoulder presses