Ago 2016
A. Press Banca 4 x 4 Rest/set : KB Rows x 8 + 3 H.Box Jumps x altura B. -Triple 3- For Time: Row 3K 300 DU Run 3k ó -Sprint Triple 3- For Time: Row 1.5k 150 DU Run 1.5k Comp: 13.01.16
Ago 2016
A. -Over Head Squat- 4 x 3 Across B. Thrusters 3 x 5 Estrict Pull Up lastradas 3 x 5 C. -HEAVY FRAN – For Time: 15 – 12 – 9 Thrusters @ 60/45 MB E.Pull Ups @ 20
Ago 2016
A. -Front Squat- 4 x 3 – Across Rest: superman Hold 30″ B. En 4 Sets: Build 3rm Thruster Rest: Pull Up Progression C. “Run and Get Fran” For Time: 500 mts Run 9 Thrusters @ 45/30 9 Pull Ups 500 mts Run 15 Thrusters @ 45/30 15 Pull Ups 500 mts Run 21 Thrusters @ 45/30 21 Pull Ups
Ago 2016
21 – 15 – 9 Complex For Time: -MB Run 150 mts- 21 Wall Balls 8 Dead Lift 7 Sqt Cleans 6 H.P Snatch 21 Wall Balls -MB Run 150 mts- 15 Wall Balls 6 Dead Lift 5 Sqt Cleans 4 H.P Snatch 15 Wall Balls -MB Run 150 mts- 9 Wall Balls 4 Sqt Cleans 3 Wall Balls 2 H.P Snatch 9 Wall Balls -MB Run 150 mts-
Ago 2016
A. – Dead Lift – .3 – 3 – 3 – 3. Rest: Max Tuck Hold B. 0:00- For Time: “MEGAN” 21 – 15 – 9 Burpees KBS Du’s 8:00- For time: “ANNIE” 50-40-30-20-10 Du’s Sit Ups 18:00 – TIME CUT –
Ago 2016
A. En 5 sets build: Back Squat 3 – 3 – 3. Luego Thrusters 3 -3 -3. Rest: PU-C2B-BMU B. FRANZILLA For Time: 21 Thrusters @45/30 21 Pull-Ups 15 Thrusters @55/40 15 C2B Pull Ups 9 Thrusters @ 65/45 9 Bar Muscle Ups ==Time Cut 10 mins==
Ago 2016
A. 1 P.Snatch +3 OH Squats En 4 sets build : 3 – 3 – 3 B. -NANCY- 5RFT: Run 500 15 OH Squats @ 45/30
Ago 2016
A. Squat Clean En 5 sets build: 3 – 3 – 3 Rest : Ring Dips : 3 – 5 – 7 – 9 B. ELIZABETH For Time: 21 – 15 – 9 Cleans @ 60/45 Ring Dips
Ago 2016
A. -Thrusters – En 5 sets build a 3 -3 -3 Rest: Pul Up efficiency B. -FRAN- For Time: 21 – 15 – 9 Thrusters @ 45/30 Pull Us
Jul 2016
– Condal SeparatoR – For Time: 15 Back Squats @ 80/55 20 Burpees OB 6 Paralelas / Deficit Est. HSPU 18 Front Squats @ 70/45 20 Burpees OB 4 Paralelas / Deficit Est. HSPU 21 OH Squats @ 50/35 20 Burpees OB 2Paralelas / Deficit Est. HSPU *Time Cut: 16 mins
Jul 2016
A. En 10 mins build a 2rm Squat Clean and Jerk -Not touch & go- B. “The Bear Complex” 5 rnds : 1 Rnd cada 5 mins 1rnd= 5-7 x ( 1 P.Clean+1 F.Sqt+1 Push Press+1 B. Sqt+1 Push Press)* incrementar peso/rnd *sin soltar la barra
Jul 2016
A. – Snatch Clásico – En 10 mins Buid a 2rm , no touch and go. B. 2 Bad Girl´s – For time: min 0 – 8:00: ISABEL: 30 x P.Snatches @ 60/40 – AFAP min 8:00 – 16:00: Karen: 150 Wall Balls @ 20/14 – AFAP @ min 18: For time: 3o T2B + Run 800