Zion Health & Cross Training Club

10/02/2016

Be more human

http://Reebok.com/BeMoreHuman To all the athletes out there who spend their days bloody, muddy, and sore, not for bright lights or money, but to simply be th...

10/02/2016

Miercoles 10.02.2016
Warm up
Stretch body

Surprise

Cool down

09/02/2016

Martes 09.02.2016
Warm UP
800 mts run

Technique
Wall ball shots

Skill
3 RFT
15 Wbs 24/20
30 du
15 Wbs 24/20

Conditioning
Tabata this:
Row
SDHP
Burpees
Box Jumps

Cool down

08/02/2016

Lunes 08.02.2016
Warm up

Stretch body
400 mts run

Technique
Ring dips

Skill:
21-15-9
Clean
Ring dips

Conditioning
Emom x 12
Odd: 30 su + 4 pull-ups
Even: 30 su + 4 goblet squat

Cool down

02/02/2016

02/02/2016

Martes 02.02.2016
1. Warm Up
400 mts run

2. Technique
Hand stand hold

3. Skill
Tabata this:
HSH
Goblet squat Hold

4. Conditioning
“Annie”:
For time:
50-40-20-10
Du
Sit ups

5. Cool down

29/01/2016

Viernes 29.01.2016

1. Warm up
400 mts run

2. Technique
Front squat

3. Skill
Practice technique
Front squat

4. Conditioning
In team of 2
45 Pull ups
45 Front squat
45 Ring dips

5. Cool down

29/01/2016

Excelente clase!!!

28/01/2016

Jueves 28.01.2016
1. Warm up
400 mts run
2. Technique
Sn**ch
3. strength
3 rounds of:
5 Sn**ch deadlift 135/95
3 rounds of:
3 rounds of:
5 sn**ch pull 135/95
3 rounds of:
5 sn**ch high pull 135/95
3 rounds
5 Sn**ch 135/95
4. Cool down

27/01/2016

Una breve descripción...

27/01/2016

Miercoles 27.01.2016

1. Warm UP
800 mts run

2. Technique
Strict Pull ups

3. Skill

5 RFQ
5 strict pull-ups
push-ups

4. Conditioning
5 RFT
8 Deadlift 185/135
400 mts run

5. Cool down

26/01/2016

Martes 26012016

1. Warm UP
400 mts run

2. Technique
Power Clean

3. Skill
Amrap 6 min

5 power clean 135/95
30 du

4. Conditioning

EMOM x 16
Odd: wall ball shots 20/14
Even: 12 lunges (6 each leg with bumber)

5. cool down