April 11, 2016

A:

Back Squat 3/4 90% - 3RM

 

B:

Por tiempo:

800m run 

After running:

2 rounds

5 Wall Climb

20 KB clean 24/!6kg

30 Knees to elbows

40 Slam Ball 20/15kg

 

 

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...

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 2, 2016

A:

Weighted pull ups

Get your 1RM pull up

 

B:

AMRAP 12'

8 Chest to bar

12 Slam Ball 20/15kg

50m walking lunges 

 

 

February 22, 2016

A:

Back Squat

2/4 90% - 3RM ; 2/4 95% 3RM

 

B:

3 rounds

40 Sit ups

30 Slam Ball 20/15kg

20 Box jump

10 Plyo push ups

 

 

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