January 31, 2016

A:

Floor press  2/4 90% - 5RM

 

B:

EMOM 15'

Min1. 

6 DB Burpee to box 

Min 2. 

10 Wall Ball 9/7kg

10 Toes to bar

 

 

January 30, 2016

A:

1RM Box jump

 

B:

1-2-3-4-5-6-7-8-9-10

SDHP 50/35kg 

Burpee over the bar

200m run between sets

 

 

January 28, 2016

A; 

In team of two:

 

7 rounds

7 HSPU 

7 Thrusters 40/30kg

7 Knees to elbows

7 Deadlift 40/30kg

7 Burpees 

7 KB swing 24/16kg

7 Pull ups

 

 

January 28, 2016

A: Push pres + Push jerk

70 % 2/2+1

80 % 2/2+1

 

B: AMRAP 12´

10  DB Snatch 20/15

15 Pull ups

20 Box jumps

 

 

January 26, 2016

A: Por parejas 

EMOM 8'

Min 1. 10 Ring dips

Min 2. 10 Pistols

 

B:

Por parejas:

AMRAP 15'

5 Double DB thrusters 20/15kg

6 Power Clean 60/40kg

7 Slam Ball 20/15kg

 

* Cada uno completa una ronda.

 

 

 

January 25, 2016

A:

Front Squat 

2/3 90% - 3RM 

 

B:

5 Rounds

10 Burpees

10 KB swing 24/16kg

10 Jumping lunges (15 c/p)

10 Push ups

10 Sit ups

 

January 24, 2016

A:

1 Max Broad Jump 

3 Attempts

 

B:

2 rounds for time:

400m run 

40 Mountain climbers

30 Toes to bar

20 Wall Ball 9/7kg

10 Burpee to Box jump 60/50cm

5 Wall Climb 

 

 

 

 

January 21, 2016

A:

Back Squat 

3/4 75% 2/3 85%

 

B:

3 rounds

8 Wall Climb

20 Box jump 60/50cm

40 Sit ups

 

 

January 20, 2016

A:

Death by strict pull ups

 

B:

Por parejas:

AMRAP 20'

4 Hang squat clean + push jerk 60/40kg

12 Slam Ball 20/15kg

25m walking lunges 

 

- Cada uno completa una ronda entera.

- El compañero sujeta la barra desde que el otro miembro de la pareja termina el push jerk hasta que l...

January 19, 2016

A:

"Karen"

150 wall ball for time

 

B:

AMRAP 12'

4 MU bar/ 4 chest to bar + 4 diamond push ups*

8 KB swing 24/16

12 Bastards

 

*Terminando de extender los codos o tocar el pecho en las dominadas 

 

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