April 21, 2016

A:

Push press

3/4 90% - 3RM

 

B:

3 rounds

50m walking  lunges w/ 20/15kg 

30 Burpees

40 Push ups

50 Air squat jump

 

 

April 18, 2016

A:

Power Snatch

Principiantes mejora de la técnica

Avanzados:

2/4 75% 2/4 80%

 

B:

 

Time cap 10'

3 rounds

10 Toes to bar

15 Power Snatch 55/35kg

20 Wall Ball 9/7kg

 

Rest 3'

 

Time cap 10'

3 rounds

10 DB Push press 20/15kg

15 Burpees

20 DB clean 20/15kg 

 

 

March 31, 2016

A:

Death by pull ups

 

B:

For time:

40 KB swing to squat 24/16kg

400 Meter Run

40 Burpees

400 Meter Run

40 KB swing to squat 24/16kg

 

 

March 28, 2016

Equipos 3-6 personas

1ª Fase

2 Rounds

Min 1. Cal row

Min 2. DB Clean 20/15kg

Min 3. Push ups

Min 4. Burpees

Min 5. Cluster with Slam Ball 20/15kg

Min 6. Air Squat Jump

 

Rest 3' 

 

2ª Fase

2 Rounds

Min 1. Pull ups

Min 2. Wall Ball 9/7kg

Min 3. Deadlift Axel Bar 50/30kg

Min 4. Lunges KB...

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