May 2, 2016

A:

Hang Clean 

4/3 80%

 

B:

3 Rounds

10  Toes to bar to pull ups

20 KB swing 24/15kg

200m walking w/ KB OH

 

 

April 12, 2016

A:

Circuito pliométrico

 

B:

Por parejas:

AMRAP 20'

4 Deadlift 110/70kg

6 Burpees over the bar

8 KB swing 32-24/20-16kg 

 

A. Completa un ronda entera.

B. Descansa.

 

 

   

April 3, 2016

A:

Floor press 2/6 70% 2/4 80%

 

B:

42  - 30 - 18 

KB Swing 24/16kg 

21 - 15 - 9

MU Bar / Chest to bar pull ups

 

400m run between sets

 

 

March 22, 2016

A:

Weighted pull ups

2/6 70% 2/4 80% 2/2 90%

 

B:

AMRAP 12'

10 Pull ups

15 KB Swing 24/16kg

20 Pistols

 

 

March 13, 2016

A: Shoulder press

2/4 80% 2/3 85%

 

B:

AMRAP 15'

5 Pull ups

10 Box jump

15 KB swing

 

Cada 5' se hacen el doble de repeticiones

 

 

March 9, 2016

A

Floor Press 

2/6 70% 2/4 80% 

 

B:

4 rounds

Completar en 3' /1'30'' Descanso

25 KB Swing 24/16kg

20 Air squat jump

15 Toes to bar

 

 

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 16, 2016

A:

Front Squat 3/4 90% - 3RM 

 

3 rounds

B:

1' Max. Air squat

then:

400m run

40 KB swing 24/16kg

 

Score total squat and time. 

 

February 8, 2016

A:

Push Press  2/4 75% 2/3 80%

 

B:

3 rounds 

In 4' complete:

20 Burpee to Box jump 60/50cm

15 Toes to bar

Max. KB swing 24/16kg

Rest 1'

 

 

January 25, 2016

A:

Front Squat 

2/3 90% - 3RM 

 

B:

5 Rounds

10 Burpees

10 KB swing 24/16kg

10 Jumping lunges (15 c/p)

10 Push ups

10 Sit ups

 

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