Ene 2017
A. -Clean Waves- -3rnds- m1: 3 Pos Clean (H.Hang+Hang+Floor) m2: 2 Pos Clean (Hang+Floor) m3: 1 x Squat Clean -Rest 90″- B. For Time: 6 – 9 – 12 – 15 Tn’G Dead Lift HSPU 50 – 40 – 30 -20 -10 Du’s – Time Cut 10 mins –
Ene 2017
A. -Front Squat- 6 x 1 B. -Aerobic Capacity- 3Rnds R1.Run R2.Row R3.KBS 0 – 1: Run 100 – Row 150 – 10 KBs+20 Du’s 1 – 2’30: Run 200 – Row 250 – 15 KBS+30 Du’s 2’30 – 5’00: Run 300 – Row 350 – 25 KBS+50 Du’s 5 – 8: Run 500 – Row 500 – 30 KBS+60Du’s
Ene 2017
A. Skill: HSPU Prog Adv: 3 x 30″: max reps /R60″ B. 10′ EMOM 1 x Squat Clean C. 4′ AMRAP rest 60″ 3′ AMRAP rest 60″ 2′ AMRAP rest 60″ 1′ AMRAP (Burpees) De @ 6 x D-Ball Alt lunges @ 40/30 7 x Burpees Box Jump 8 x Hspu
Ene 2017
A. – Back Squat – 6 x 1 B. For Time: 40 Pull Ups 40 Du´s 30 Wall balls @ 20/14 30 Du´s 20 HR Push Ups 20 Du´s 10 Ring Muscle Ups 20 Du´s 20 HR Push Ups 30 Du´s 30 Wall Ball @ 20/14 40 Du´s 40 AbMat Sit Ups
Ene 2017
A. Burguener warm Up then: 10′ Emmom – 1 x Snatch Clásico – Ultimos 6 Heavy @ 80% B. 13’Amrap *(3 HPSnt + 3 OH Squat + 3 Thrusters) 6 T2B MB Run 100 mts *+1 rep / rnd
Ene 2017
-8Rnds / 90″- 2 Pos Clean (1 x Hang+1 x Floor) Built a heavy 1+1 7′ AMRAP Unbroken Asc ladder. R.MU 2 – 4 – 6 – 8 – 10 – 12.. etc HPCL+PP 3 – 6 – 9 -12 – 15 – 18 ..etc -Rest 60″- 2′ AMRAP 1 Sqt Clean 2 burpees OB.
Dic 2016
A. -Back Squat- 5 x 2 B. For Time: In: 30 Tu’s -3Rnds- 21 Wall balls @ 30/24 15 Box Jumps @ 60/50 9 Alt Pistols Out: 30 T2b
Dic 2016
A. Skill: Escoger MU’s o T2B a. 3 Sets: 9 ubk MU’s b. 4 Sets: 7 ubk MU’s c. 5 Sets: 6 ubk Mu’s d. 6 Sets: 5 ubk Mu’s e. T2B progresión B. -2Rondas- m1: 1′ D-Ball Cleans @ 40/30 m2: 1′ Rest m3: 1′ Toes to Bar m4: 1′ Rest m5: 1′ Max Cal Assault Bike m6: 1’Rest m7: Burpees Box Jumps @ 50 m8: 1’Rest m9:
Dic 2016
A. Back Squat 4 x 3 Rest 30 DU´s B. -12′ AMRAP- 3 x P.Snatch @ 50/35 6 x PClean & Jerk @ 50/35 9 x C2B-Pu 54 x DU’s
Dic 2016
A. Sumo Dead Lift 4 x 3 Rest: Práctica Hanstand Walk B. For Time: .21-15-9. SDLHP @40/30 K2E D-Ball Cleans @ 40/30 T2B Burpees -Out: 50 Sit Ups – *Time Cut 20′
Dic 2016
A. Skill: Bar / Ring Muscle Up Escoger: a. 3 Sets: 8 ubk MU’s b. 4 Sets: 6 ubk MU’s c. 5 Sets: 5 ubk Mu’s d. 6 Sets: 4 ubk Mu’s e. Mu’s progresión B. For Time: 30 Wall Balls @ 30/20 Run 500 mts 5 Rope Climb Run 500 mts 30 Wall Balls @ 30/20
Dic 2016
A. 3Rm Clean & Jerk -Touch and Go – B. “Wise Man” -3′ AMRAP- Macho Man @ 60/40 rest 3′ -3′ AMRAP- Macho Man @ 70/45 rest 3′ -3′ AMRAP- Macho Man @ 80/50 *1 Macho Man Complex = 3Pcl + 3FSqt + 3 P.Jerk
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