May 31, 2016

A:

Back Squat con parada

4/3 70%

 

B:

AMRAP 10'

15 Deadlift 60/40kg

10 Power Clean 60/40kg

5 Push press 60/40kg

 

Rest 2'

 

AMRAP 10'

5 Toes to bar

10 Pull ups

15 Wall Bal 9/7kg

 

 

May 30, 2016

A:

Skill: HSPU

 

B:

3 rounds

Min 1: Max HSPU

Min 2: 20 Box jump + 10 KB swing 24/16kg

Min 3: 5 Man Maker 20/15kg

Min 4: Rest

 

 

May 27, 2016

A:

Weighted ring dip

3-3-3-2-2-2

 

B:

3 rounds

with a wall ball 9/7kg

200m run

15 Burpee w/ push up on the ball

20 Box jump 60/50cm

30 Epic push ups

40 Sit ups

 

 

May 26, 2016

A:

Jerk 

4-4-3-3-2-2

 

B:

Por parejas

AMRAP 18'

2 Man Maker 20/15kg

4 Power Snatch 50/35kg

6 Chest to bar

 

A: completa una ronda entera

B: Aguanta la barra cuando no está siendo utilizada. 

 

 

May 25, 2016

A:

Floor press 

2/6; 3/4 

 

B:

3 rounds

21 KB swing 24/16kg

15 Burpee to box jump 

9 Toes to bar

600m run 

 

 

May 24, 2016

A:

Back Squat

3 RM

 

B:

AMRAP 8' 

5 Clean 60/50kg

6 Burpee over the bar

7 V-ups

 

Rest 2' 

 

AMRAP 8' 

5 Pull ups 

6 DB Snatch 20/15kg (3 c/b)

7 Wall Ball 9/7kg

 

 

May 23, 2016

A:

15' Para mejorar la cargada (Clean)

Avanzados: 4/3 80%

 

B:

AMRAP 15'

400m run

20 Plyo push ups

30 KB swing 24/16kg

40 Walking lunges

 

 

 

May 19, 2016

A:

EMOM 10'

Min 1.  8 DB burpee deadlift  20/15kg

Min 2. 10 Ring Dips

Min 3. 12 Slam Ball 20/15kg

 

B:

For time

35 MU Bar / with band

 

 

May 18, 2016

A:

Skill: HSPU

Avanzados: 1Max. HSPU

 

B:

Por parejas:

AMRAP 18'

5 HSPU

10 Thrusters 45/30kg

20 Hip touches

30 Double unders

 

 

 

May 17, 2016

A:

Snatch Deadlift 5/8

 

B:

6 rounds

5 Burpees

10 pull ups

5 Burpees

20 KB swing to squat

5 Burpees

200m run

 

 

 

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