A. Gymnastics EMOM 16: 1: 8-10 Ches to Bar Bar Muscle Ups 2: 8-12 Handstand Push ups 3: 12-16 Alternated Single Leg Squat (Pistols) B. 2:30 On – 2:30 Off x 4 sets 15 Burpees Over The Bar 6 Ring/Bar Muscle Ups Max Reps Power Snatch 50/35 Kg (work touch’n’go if it possible)
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Squat Snatch+Overhead Squat Start from 60% and got to 90/95% (not Heavy max) B. AMRAP 10’ 2 Thruster 45/30 Kg 2 Toes to Bar 4 Thruster 45/30 Kg 4 Toes to Bar 6 Thruster 45/30 Kg 6 Toes to Bar 8 Thruster 45/30 […]
A. Amrap 15’: 14 Burpees Box Jump Over 60/50cm 12 Dumbbell Snatch 22.5/15 Kg 10 Handstand Push ups Rest 5 ‘ Amrap 10’ 15 Kettlebell American Swing 24/16 Kg 15 Push Ups 5 Wall Walk
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Squat Clean+Front Squat+Jerk Start from 60% and got to 90/95% (not Heavy max) B. 15-12-9 Deadlift 140/100 Kg Double Dumbbell Push Press 2×22.5/15 Kg Double Unders x4 (60-48-36)
A. Strength Push Press – Every 2.30 minutes x 5 sets • 3 reps from 75% to 85-90% of 1RM B. Good score to beat for Cindy: Beginner: 11 – 12 rounds Average: 13 – 16 rounds Advanced: 17 – 23 rounds Elite 24 – 26 rounds Pro elite – more than 27 rounds
A. Deadlift – Every 2.30 min x5 5 Deadlift @75-80% B. Test “Diane” 21-15-9 Deadlift 102/70 Kg Handstand Push Ups
A. Every 2.00minx 8 sets Hang Squat Clean+Squat Clean&Jerk (drop n go) – Start from 60% and find heavy B. Test “Grace” For time 30 Clean&Jerk 61/43 kg
A. Back Squat – Every 2.30 min x5 5 Back Squat @75-80% B. Test “Fran” 21-15-9 Thruster 43/29Kg Pull ups
A. Every 2.00minx 8 sets Hang Squat Snatch+Squat Snatch (drop n go) – Start from 60% and find heavy B. Test “Isabel” For time 30 Snatch 61/43 kg
A. Every 2.00 minutes for 16 minutes (8 sets): 2 reps Snatch Start from 60% and find Heavy Double B. AMRAP 15 min: 30 double unders 15 deadlift 50/35kg 30 double unders 15 hang power clean 50/35kg 30 double unders 15 push jerk 50/35kg