February 29, 2016

A:

Práctica Turkish get up

 

B:

Por tiempo

10 / 8 / 6 / 4 

Turkish get up 

4 / 6 / 8 / 10

MU Bar

80 Mountain climbers

 

 

February 28, 2016

 

A:

EMOM 6'

4 Back Squat 90% - 3RM

 

B:

EMOM 12'

Min 1. 15 KB swing 24/16kg + 10 V-ups

Min 2. 15 Burpee to Box jump 60/50cm

Min 3. Max. Wall Ball 9/7kg

Min 4. Descanso. 

February 26, 2016

 

"DT" 

5 rounds "Time cap 30'" 

12 Deadlift 70/50kg

9 Power Clean 70/50kg

6 Push jerk 70/50Kg

 

*Cada vez que se suelte la barra 5 burpees.

 

After party: Acumular 3' 

Hollow hold 

 

 

February 25, 2016

A:

3RM Clean

 

B:

4 rounds

3' ON / 2' OFF

400m run

1. Max. Double unders

2. Max. Bastards

3. Max. Wall Ball 9/7kg

4. Max. DB Snatch 20/15kg

 

 

February 24, 2016

A:

Skill: HS walk 

 

B:

EMOM 16'

Min1. 

6 Thruster 45/30kg

Min 2. 

10m HS walk/30'' HS hold

5 Pull ups

Min 3. 

15 Russian KB swing 24/16Kg

15 KB SDHP 24/16kg

 

 

February 23, 2016

A:

Deadlift 3/4 95% - 3RM 

 

B:

AMRAP 12' 

200m run

20 KB Clean 24/16lg (10 c/b) 

10 Toes to bar

 

 

February 22, 2016

A:

Back Squat

2/4 90% - 3RM ; 2/4 95% 3RM

 

B:

3 rounds

40 Sit ups

30 Slam Ball 20/15kg

20 Box jump

10 Plyo push ups

 

 

February 21, 2016

A:

3RM Box jump

 

B:

Por parejas: 

Completar 

AMRAP 15'

5 Power Clean 60/40kg

6 Burpees over the bar

8 Pull ups

A: Completa una ronda entera

B: Sujeta la barra del compañero cuando esté haciendo pull ups

 

 

February 18, 2016

A:

Push press + Push jerk

3/2+1 70% 2/2+1 80%

 

B:

Por parejas:

30 - 20 - 10 

Power Snatch 45/30kg

MU Bar 

 

 

February 17, 2016

A:

Death by burpees

 

B:

AMRAP 10'

5 Pull ups

10 Wall Ball 9/7kg

15 Box jump 60/50cm

 

 

Please reload

Entradas destacadas
Entradas destacadas

October 25, 2016

October 23, 2016

October 20, 2016

October 19, 2016

October 17, 2016

Please reload

Archivo
Please reload

Tags