September 29, 2016

"MURPH"

1600m run

100 Pull ups

200 Push ups

300 Air Squat

1600m run

September 28, 2016

A:

Thruster 

4-4-3-3-2-2

B:

For time:

21 - 15 - 9

Deadlift 100/60kg

Wall Ball 9/7kg

Then:

Max. Ring dips in 2'

September 27, 2016

A:

Over Head Squat

3/4 ; 2/3

B:

3 rounds

400m run

15 Burpee to box jump 60/50cm

3 rounds

40 Double unders

15 Toes to bar

September 26, 2016

A:

Clean

3/3 75% - Clean

B:

AMRAP 15'

5 Clean 60/40kg

10 DB push press 20/15kg

15 Burpees over the bar

September 25, 2016

A:

Floor press 

2/6 70% 2/6 75%

B:

3 rounds

30 KB unbroken 24/16kg

10 bastards if KB is broken

After each round:

1º 400m run

2º 30 Box jump 60/50cm

3º 30 Pull ups

September 22, 2016

A:

Lunges back rack

6-6-6-4-4-4

B:

Por tiempo

600m run

5 rounds

5 Power Snatch 50/35kg

5 DB Hang Power Clean 20/15kg

5 Chest to bar 

600m run

September 21, 2016

A:

EMOM 9'

Min 1. 10 Ring dips

Min 2. 6 Strict pull ups

Min 3. L-sit up

B:

AMRAP 12'

6 Clusters 45/30kg

10 Plyo push ups on plates

12 Slam Ball 20/14kg

September 20, 2016

A:

Deadlift 

2/3 80% 2/3 85% 

B:

3 rounds

400m run

12 DB burpee to box 20/15kg

24 Toes to bar

September 19, 2016

A:

Skill: HSPU

B:

Complete:

150 wall ball 9/7kg

5 Push press 60/40kg on each minute

September 18, 2016

A:

Front squat 

2/3 80% 2/3 85%

B:

AMRAP 12'

30'' Squat hold

10 Box jump 60/50cm

20 Pull ups

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October 25, 2016

October 23, 2016

October 20, 2016

October 19, 2016

October 17, 2016

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