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

 

 

March 29, 2016

A.

EMOM 9'

Min. 1 –  8 Supine Strict pull ups

Min. 2 – 12 Tempo Push-Ups 

Min. 3 – 20 V-Ups 

 

B:

Por parejas:

AMRAP 13'

30 Deadlift 100/60kg

40 Wall Ball 9/7kg

50 Toes to bar 

600m run

 

 

March 25, 2016

A:

Floor press 2RM

 

B:

For time:

20 - 16 - 8 - 6 - 4 - 2 

DB Clean + Push press 20/15kg

Toes to bar

200m run between sets

 

 

March 17, 2016

A:

Power Clean 1RM

 

B:

3 rounds

1 Min. 

Max. Power Clean 50/35kg

1 Min. 

Max. KB Clean 24/16kg

1 Min. 

Max. Toes to bar 

1 Min. Rest

 

 

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 23, 2016

A:

Deadlift 3/4 95% - 3RM 

 

B:

AMRAP 12' 

200m run

20 KB Clean 24/16lg (10 c/b) 

10 Toes to bar

 

 

January 24, 2016

A:

1 Max Broad Jump 

3 Attempts

 

B:

2 rounds for time:

400m run 

40 Mountain climbers

30 Toes to bar

20 Wall Ball 9/7kg

10 Burpee to Box jump 60/50cm

5 Wall Climb 

 

 

 

 

January 18, 2016

A:

Skill: KB Clean

 

B:

For time:

600m run

30 Toes to bar

20 KB Clean 24/16kg (20 con cada brazo)

10 KB lunges(10 con cada pierna)

400m run

10 KB lunges

20 KB Clean 24/16kg

30 Toes to bar

600m run

 

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