June 30, 2016

A:

EMOM 9'

Min 1. 10 Ring dips

Min 2. 6 Strict pull ups

Min 3. 12 clap push ups

B:

For time:

30 - 20 - 10 - 5

KB swing 24/16kg

Wall Ball 9/7kg

Sit  ups 

June 29, 2016

A:

Floor press 

2/6; 3/4 

B:

For time

10!

HSPU

Box jump 60/50cm

KB snatch 24/16kg (all reps with each arm)

Slam Ball 20/15kg

200m run

June 27, 2016

A:

Back Squat 

4/3 90%

B:

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

June 27, 2016

A: 

Time cap 10'

"Annie"

50 - 40 - 30 - 20 - 10 

Double unders

Sit ups

B:

Por parejas

AMRAP 15'

3 DB burpee to box jump 60/50cm

4 Thusters 50/35kg

5 Chest to bar

A: Completa una ronda entera

B: Sujeta la barra cuando no se utilice

June 25, 2016

"Filthy Fifty"

For time:

50 Box Jumps 60/50vm
50 Jumping Pull Ups
50 Kettleball Swings 24/16kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Ball Shots 9/7kg
50 Burpees
50 Double Unders


 

June 23, 2016

A:

Lunges back rack

6-6-6-4-4-4

For time:

100 KB swing 24/16kg

on each minute do 10 double unders

then

50 DB Snatch 20/15kg 

on each minute do 5 bastards

June 22, 2016

A:

Pistols

Avanzados: 2/10 ; 4/8 ; 3/6 

B:

For time:

21 - 15 - 9

Burpee to pull up

Slam Ball 20/15kg

Roll to box jump 60/50cm

200m run 

June 22, 2016

A:

Deadlift

4/4 80%

B:

In team of two:

AMRAP 15'

2 - 4 - 6 - 8 - 10 - 12 …

Hang power clean 60/40 kg.

Push press 60/40kg

Wall Ball 9/7kg

June 20, 2016

A:

EMOM 8'

1 wall climb

2 Strict toes to bar

3 Burpees

B:

3 Rounds

Min 1.

12 Thrusters 40/35kg

Min 2. 

10 KB swing + 10 Squats with KB 24/16kg 

Min 3. 

10 Toes to bar + 8 Slam Ball 20/15kg

Min 4.

Rest

June 19, 2016

A:

Back Squat 

2/3 85% ; 2/3 90%

B:

3 Rounds

15 Pull ups 

20 DB Clean 20/15kg 

25 Push ups

30 Box jump 60/50cm

400m run

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