April 24, 2016

A:

Shoulder press 

2/8 65%, 3/6 70%

 

B:

5 rounds

Time cap 3'

100m run

15 Box jump 60/50cm

Max. Pull ups

Rest 1'

 

Score: pull ups

 

 

April 17, 2016

A:

EMOM 6'

Min. 1 –  8 Supine Strict pull ups

Min. 2 – 12 Ring Push ups 

 

B:

AMRAP 14'

5 Pull ups

10 KB swing 24/16kg

400m Run

 

Se aumentan 5 repeticiones en cada ronda

 

 

April 13, 2016

A:

Skill: Muscle up Bar

 

B:

3 rounds for time:

12 - 6 - 3 

MU Bar

20 - 16 - 8 

DB Clean 20/15kg

400m run

 

 

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 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 21, 2016

A:

Front Squat 

3/3 con parada 

 

B:

Por parejas:

800m run with a ball 9/7kg

After running:

4 rounds

10 Clusters 50/35kg

20 Slam Ball 20/15kg

30 Push ups

40 Sit ups

 

 

March 6, 2016

A:

Back Squat 

4/4 80% 3RM

 

B:

3 rondas

30 Wall Ball 9/7kg

20 Box jump 60/50cm

400m run 

 

 

March 3, 2016

A:

Push press 3RM

 

B:

3 rondas

400m run

20 DB Clean 20/15kg

30 Push ups 

40 Sit ups

 

 

March 1, 2016

A:

Triple Broad Jump

3 attemps

 

B:

Por parejas

AMRAP 18'

7 Power Clean 60/45kg

9 Toes to bar

200m run

A: Completa una ronda

B: Sujeta la barra cuando el compañero no la esté usando.

 

 

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