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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!


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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!


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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


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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.


 


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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


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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


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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


 


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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


 


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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


 


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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


 


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