Jul 2015
A. -3 Sets- 100 mts farmer walk 10 x Good Mornins B. Skill: Dead Lift -CHRISTINE- Bad Girl 3RFT: Row 500 mts 12 Dead Lift (BW) 21 Box Jump
Jul 2015
For Time: Sand Bag Run 800 mts 30 Sand Bag Complex (burpee + GTO + SB – Throw + Broad Jump) Run + Swim 20 Sand Bag Complex (burpee + GTO + SB – Throw + Broad Jump) Run + Swim 10 Sand Bag Complex (burpee + GTO + SB – Throw + Broad Jump) Run + Swim Sand Bag Run 800 mts
Jul 2015
A. Snatch Push Press (tras nuca) 3 x 10 B. Skill: Verticales-HSPU C. 10 RFT: HSPU 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 10 x R.KBS @ 32/24 High – Box Jumps 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 * Ejecutar 1Rnd: 10 Hspu, 10 kbs
Jul 2015
A. -2 Sets- 30″ Bar Hang 10 x Superman-> Hollow R. 5 x Scapular Push Ups 5 x Scapullar Pull.Ups B. -Ring Dips- Skill o build a 3Rm en 10 mins -Squat Clean- Skill y build 3Rm C. – Team Elizabeth – For Time: 30 – 24 – 18 Squat Cleans @ 60/45 Ring Dips *time Cut 12 mins: tiempo restante AMRAP: Parner Wall Balls
Jul 2015
“TABATA TOTAL” 8 rnds de cada ejercicio: 20″ trabajo/ 10″ descanso Tabata Row x Cal Rest 60″ Tabata A.Squats Rest 60″ Tabata Push Ups Rest 60″ Tabata Sit Ups Rest 60″ Tabata Ring Rows Rest 60″ Tabata Burpees
Jul 2015
A. Bench/Floor Press 4 x 5 * Acompañar cada set con 12-15 KB Row (ligth) B. Skill: C2B/MUSCLE UP C. For Time: Run 500 mts 12 Muscle Ups * Run 500 mts 9 Muscle Ups* Run 500 mts 6 Muscle Ups* *Unbroken: if broken + 1 rep + Run 50 mts.
Jul 2015
A. Flight Simulator Saltos Dobles x Time: 5-10-20-30-40-50-40-30-20-10 B. Dead Lift: encontrar 1Rm en 15 mins Power Snatch: encontrar 1Rm en 10 mins 9′ AMRAP: 20 DU Bar Complex (5 DL + 5 H.P Snatches) @ 50/35 10 Burpees Box Overs
Jul 2015
A. -Over Head Squat- En 10 mins, build a 10 Rm b. work on kipping C2B. B. FOR TIME: 21 OH-Sqt @ 45/35 9 C2B-Pu 15 OH-Sqt 15 C2B-Pu 9 OH-Sqt 21 C2B-Pu Cash Out: Med ball Run Big lap 20/14 *Big Dogs go unbroken: if broken +2 reps every time. C. C.O.R.E 30 x Evil Wheels
Jul 2015
-CONTRA RELOJ- 00:00 Cada 5 mins, durante 25 mins: (5 Sets) Run 500 mts 20 R.KBS @ 32/24 50 DU 25:00 -Rest 3 mins- 28:00 -Dead Lift- Build a 3 Rm in 5 mins 33:00 2′ AMRAP: T2B/N2C
Jul 2015
A. -Strict Press- Encontrar 1 Rm, luego: 3 x 1 B. -Rope Climb Skill- C. CF.com 06.07.15 9 – 15 – 21 -27 reps xt: Wall Balls @ 20/14 kB – SDLHP@ 24/16 Box Jumps Push Press @ 30/25 Row x CaL Buy out: 5/3 Rope climbs
Jul 2015
A. -Romanian Dead Lift- RDL 3 x 2-3 @ 100% 1 rm Clean (5″ pausa sobre rodillas) B. -Hang Power Cleans- Encontrar 3 rm C. 10 RFT: 5 x H.P Cleans @ 60/45* 7 x H.R Push Ups 10 x Box Jump Overs *If broken 5 burpees O.B * Time Cut: 12 mins
Jul 2015
A. -Back Squat- Encontrar una rep. pesada, luego: 3 x 1 B. -10′ EMOM- M1: 6 x Front Squat (70/50) + 6 x C2B Estrict .PU M2: 30″ Row max Cal * Anotar peso usado y max Cal Total.