August 29, 2016

A:

Back squat 

3/4 80% 2/4 85%

B:

AMRAP 10'

10 Box jump 60/50cm

8 Power Snatch 45/30kg

4 Pull ups

Rest 2'

For time:

40m run

40 KB swing 24/16kg

40 sit ups

20 Ring push ups

40 Sit ups

40 KB swing 24/16kg

400m run

August 29, 2016

A:

EMOM 9'

Min 1. 4 atlas stone

Min 2. 10 Ring dips

Min 3. Max. Air squat

B:

For time:

4 - 6 - 8 - 10 

Clusters  50/35kg

25 - 20 - 15 - 10 

Burpees over the bar

50 Double unders / Knees to chest 

After party:

Acumulate 2' L-sit 

August 24, 2016

2 rounds for time:

600m run

50 Wall Ball 9/7kg

40 Lunges w/ KB OH

30 Box jump

20 Burpee to pull up

10 Wall Climb

August 24, 2016

A:

Floor press

4/5 75%

B:

3 rounds

400m run w/ wall 9/7kg

20 Slam Ball 20/15kg

15 Push ups

10 Burpee to box jump 60/50cm

August 23, 2016

A:

EMOM 9'

Min 1. 10 Ring dips

Min 2. 6 Strict pull ups

Min 3. 12 clap push ups

B:

In teams of two:

AMRAP 16'

2 Man maker 20/15kg

3 Clean 60/40kg

4 Pull ups

August 22, 2016

A:

Back squat 

3RM

B:

Complete for time:

150 KB swing 24/16kg

on each minute:

5 Toes to bar 

August 20, 2016

20 rounds for time of

5 Wall Ball 9/7kg

3 Knees to elbows

1 Power Clean 80/50kg

August 19, 2016

A:

Skill: HSPU 

Avanzados: HS walk

B:

For Time:

2-4-6-8-10-12

HSPU

5 - 10 - 15 - 20 - 25  - 30

Burpee to box jump 60/50cm

3 MU bar after each set

August 18, 2016

A:

Shoulder press

2/3 75% 2/3 80%

B:

EMOM 16'

Min 1. 10 Thrusters 50/35kg

Min 2. Max. Push ups

Min 3. 25 Slam Ball 20/15kg

Min 4. 10 Pull ups + 8 Burpees

August 16, 2016

A:

Back squat

2/4 85% 2/4 90% 

B:

AMRAP 17'

400m run

20 KB swing 24/16kg

10 Toes to bar

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October 25, 2016

October 23, 2016

October 20, 2016

October 19, 2016

October 17, 2016

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