Abr 2017
A. Row Test Row 2 km For Time B. -Dead Lift- Build a 1Rm “Only perfect reps” C. 10′ Amrap 7 DL @ 70%1rm de hoy Sprint run 150 mts 21 Wall Balls @ 20/14
Abr 2017
A. Estrict Shoulder Press -Find a 1Rm- “Only Perfect reps” B. 15′ EMOM: m1: RKBS x 12-15 m2: Push Press 12-15 m3: Du’s 40-50
Abr 2017
A. En los siguientes 20 minutos incrementar la carga en cada set, si la técnica es correcta permitir que las diferentes posiciones te colaboren en encontrar una rep pesada desde el suelo. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @
Abr 2017
Workout 17.5 10 rounds for time of: 9 thrusters 35 Double-unders Men use 43 kg Women use 29 kg * Con este Open WorkOut finalizamos esta temporada 2017, Descansar, retomaremos el Lunes 10 de Abril.
Mar 2017
A. 2 x intentos para Calcular “Best 400 mts Row” rest 2’/intento B. Skill: Hang Power Cleans / T2B C. For Time: 20 – 15 – 10 – 5 HP Cleans @ 50/35 T2B 80 – 60 – 40 – 20 Du’s Time cut 13′
Mar 2017
C.O.R.E -3Rounds- 10 Hollow rocks 10 V-ups 10 Tuck Ins 10″ Hollow Hold 10 Back Ext -60″ Rest – Skill: Kipping Ring Dips 3RFT 15 Ring Dips 30 MB Sit Ups Run 500 mts
Mar 2017
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Mar 2017
A. Dominadas 4 x 3 B. Kipping Pull Ups C. “Helen” -3RFT- Run 500 mts 21 KBS @ 24/16 12 Pull-Ups
Mar 2017
A. 5 Sets: Cada 90″ : 6-8 Press Banca Cada 90″: 15 Row Pulls x mac calories B. -En 9 mins- For time: 40 Burpees Over D-Ball 20 D-Ball Cleans @ 40/30 tiempo restante: AMRAP: Muscle Ups
Mar 2017
A. Power Cleans 4 x 3 B. For Time: Run 300 21 Thrusters Run 300 15 OH Squat Run 300 9 RMU Run 300
Mar 2017
A. -Back Squat- A lo largo de 4 sets build 3heavy reps Rest: Work on Def. HSPU x 3-5 B. 4′ – 3′ – 2′ AMRAP´s 6 DL 9 Front Squats 12 HSPU – Open Standars 24 Du’s –Rest 60″ / Amrap
Mar 2017
A. -CORE- 10 Hollow Rocks 10 V-Ups 10 Tuck Ins 10″ Hollow Hold 10 Back ext -Rest 60″- B. -Power Snatch- 4 x 3 15′ Emom m1: 10 Psnt m2: 10 Box Jumps m3: 15 Wall Balls m4: 15 KBS m5: Run 100 mts
¿En qué te podemos ayudar?