Jun 2016
– Figth Gone Bad – 3Rnds 60″:Max Cal Rows 60″: Max Reps Wall Balls @ 20/14 60″: Max reps SDLHP @35/25 60″: Max Reps Box Jumps @60/50 60″: Push Press @ 35/25 Comp 03.02.16
May 2016
A. -OH-Squat- En 5 sets build a 5Rm Set: 3 x H.Box Jumps B. 9′ AMRAP 2-4-6-8-10- … OH Walking Lunges @40/30 Burpees OB C2B-PU
May 2016
A. Skill: MU/HSPU B. Press Hombro Estricto – 5 x 3 – Buscar 3Rm 5 x Ring Rows /set C. 20′ EMOM: -Running Nate- m1: Amrap: Nate: 2MU+4HSPU+8KBS @ 32/24 m2: Sprint Ron 100 mts *retomando reps
May 2016
A. Skill: Bar/ Ring Muscle Up B. – Con Un reloj Corriendo – @ 0:00 Bench / Floor Press – Build a 10Rm – en 6 mins @ 6:00 – 20 mins Bench Press 10 – 8 – 6 – 4 – 2 reps pesadas + 10 t2B / set @ 20:00 – Rest 3 mins @ 23:00 – 7′ AMRAP Ascender en la escalera de MU Run 100 mts
May 2016
A. Skill: Snatch – Build 5 Reps TnG P.clean + Jerk – Build 5 reps TnG B. On The Clock: 0-3 mins: Run 150 + AMRAP: P.Snt @ 50/30 3-5 mins ——————Rest 5-9 mins: Run 500 + AMRAP: PC+J @50/30 9-12 mins ————–Rest 12-17: Run 800 + AMRAP: GTO * Anotar max Reps de cada set
May 2016
A. Skill: P.Snatch / Thrusters 5rm B. – En 12 mins – For Time: Row 800 mts 20 – 15 – 10 Thrusters @ 40/30 KBS @ 24/20 Tiempo Restante: AMRAP: P.Snatches
May 2016
A.Skill: Mu Prog/DU B. 5RFT: 10 Push Ups (5 Flexiones Chinas+ 5 Flexiones pecho) @ 20/15 10 K2E -TC:10 mins- ===En el min 15 === 5′ AMRAP 30 Du 5 MU
May 2016
A. Front Squat 5 x 5 Build a heavy 5 reps B. 7′ AMRAP Escalera ascendente 1-2-3-4-5-..+1 Estrict. HSPU Burpee Box Jump @ 70/60 -2′ Rest- En 5 mins Sprint Run 150 mts tiempo restante Build a Heavy Squat Clean
May 2016
A. -PUS PRESS- 5 X 3 Rest: 1-3 x PU.E B. Skill: Pull-Ups C. -12′ AMRAP- 10 Wall Balls @ 30/20 10 Pull Ups 100 mts MB Run
Abr 2016
A. 4 Sets: En parejas 30″-40″ Nose to Wall HandStand Despues: 5 x Free standing kick Up to Hand Stand B. 4 set de 4 mins: 15 Wall Balls@30/20 30 Med ball Cleans Tiempo restante: AMRAP: HSPU -Rest 2 mins-
Abr 2016
A. -Front squat – En 5 sets build 1Rm Alt: com max .alt. Box jumps 3 intentos B. 1 set: AMRAP: Front Squat @ Peso Corporal * Cap 20 reps o perdida técnica C. 10 AMRAP (Alt) 12 x AbMat Sit Up / 12 x back ext 12 Back Squats @ 60/45 30 DU
Abr 2016
A. 3 Pos – Clean first Pull 4 x 3 B. Power Cleans build a 5Rm / 3Rm C. 10 AMRAP: 9 SDLHP 12 Wall Balls -Rest 30″/Rnd-
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