The Battle of Rebel
by Portervit & Black Haka CF | Guadalajara, Jal | Sáb 9 dic 2023 - Dom 10 dic 2023Workouts
The battle adaptado
Ejercicios
AMRAP
Burpee sin salto
Thruster 45/65 lbs
TIMECAP: 6 minutos
Descripción / Variantes
Amrap 6
3,6,9,12,15.. etc
Burpee sin salto
Thruster 45/65 lbs
The battle principiante
Ejercicios
AMRAP
Burpee sin salto
Thruster 55/85 lbs
TIMECAP: 6 minutos
Descripción / Variantes
Amrap 6
3,6,9,12,15 …
Burpee sin salto
Thruster 55/85 lbs
The battle intermedio
Ejercicios
AMRAP
Burpee over the bar
Thruster 65/95 lbs
TIMECAP: 9 minutos
Descripción / Variantes
Amrap 9
3,6,9,12,15…
Burpee over the bar
Thruster 65/95 lbs
The battle avanzado
Ejercicios
AMRAP
Burpee bar facing
Thruster 95/135
TIMECAP: 9 minutos
Descripción / Variantes
Amrap 9
3,6,9,12,15…
Burpee bar facing
Thruster 95/135
Welcome dolphin’s adaptado
Ejercicios
FOR TIME
Busitos
Seated press
Bench on floor
TIMECAP: 12 minutos
Descripción / Variantes
Time cap 12 min
80 busitos
25 seated press #18/25 lbs double kb
80 bench on floor double kb
Welcome dolphin’s principiante
Ejercicios
FOR TIME
Busitos
Double swing
Front rack squat
Hang cluster
Push jerk
TIMECAP: 15 minutos
Descripción / Variantes
Cap: 15 min
50 Busitos con media salida
40 Double kb swing #18/25 lbs
30 Front rack squat w/kb’s
20 Hang cluster w/kb’s
10 Push jerk w/kb’s
Welcome dolphin’s intermedio
Ejercicios
FOR TIME
Busitos
Double swing
Front rack squat
Hang cluster
Push jerk
TIMECAP: 15 minutos
Descripción / Variantes
Cap: 15 min
50 Busitos con media salida
40 Double kb swing #25/35
30 Front rack squat w/kb’s
20 Hang cluster w/kb’s
10 Push Jerk w/kb’s
Welcome dolphin’s avanzado
Ejercicios
FOR TIME
Swim
Deadlift
Power snatch
Power clean
Hang power clean and jerk
Front squat
TIMECAP: 20 minutos
Descripción / Variantes
Cap 15 min
Swim 25 mts
50 DL #95/135 lbs
Swim 25 mts
40 Power snatch alt with Db 35/50
Swim 25 mts
30 Power clean #95/135 lbs
Swim 25 mts
20 Hang power clean and jerk w/Db alt
Swim 25 mts
10 Front squat #95/135 lbs
Swim 25 mts
Persistence adaptado
Ejercicios
FOR TIME
Single unders adaptado
Power snatch+
Hang power snatch+squat snatch (adaptado)
Pull up adaptado
TIMECAP: 9 minutos
Descripción / Variantes
Cap: 9
3 Rounds
30 single unders adaptado
3 complex: 2 power snatch+ 2 hang power snatch #35/45lbs
16 pull ups adaptadas
Persistence principiante
Ejercicios
FOR TIME
Single unders
Power snatch
Hang power snatch
Squat snatch
Jumping pull ups
TIMECAP: 9 minutos
Descripción / Variantes
Cap: 9 min
3 Rounds
60 single unders
5complex: 1 power snatch+ 1 hang power snatch+1 squat snatch #45/65lbs
16 jumping pull ups
Persistence intermedio
Ejercicios
FOR TIME
Double unders
Power snatch
Hang power snatch
Squat snatch
Pull ups
TIMECAP: 12 minutos
Descripción / Variantes
Cap 12
3 rounds
55 double unders
3 complex: 1 power snatch + 1 hang power snatch + squat snatch #65/95lbs
20 pull ups
Persistence avanzado
Ejercicios
FOR TIME
Double unders
Power snatch
Hang power snatch
Squat snatch
Bar muscle up
TIMECAP: 12 minutos
Descripción / Variantes
Cap 12 min
3 rounds
55 double unders
3 complex: 1 power snatch+ 1 hang power snatch+ 1 squat snatch #95/135lbs
10 bmu
You are the beast adaptado
Ejercicios
FOR TIME
Cap 12
Wbs
Step up over the box
Clean and jerk
Run
TIMECAP: 12 minutos
Descripción / Variantes
Cap 12 min
21 wbs 10/14lbs
15 step over the box adaptado 20”
9 clean and jerk #45/65lbs
Run 400 Mts
9 CNJ
15 step over the box adaptado
21 wbs
Run 400 Mts
21 wbs
15 step over the box adaptado
9 CNJ
You are the beast principiante
Ejercicios
FOR TIME
Wall ball shot
Box jump over or step over
Knees to elbow
Clean and jerk
Run
TIMECAP: 16 minutos
Descripción / Variantes
Cap total 16 min
Cap 12
21 wbs 10/14 lbs
15 Box jump over or step over the box 20”
12 Kte
9 Clean and jerk 65/95 lbs
Run 400 Mts
9 CNJ
12 kte
15 Box jump over or step over the box 20”
21 wbs
Run 400 Mts
21 wbs
15 box jump over or step over the box 20”
12 kte
9 CNJ
Then 1 min transition
AMRAP 3
Max OHS w/Double trunk
You are the beast intermedio
Ejercicios
FOR TIME
Run
Wall ball shot
Box jump over
Rope climb
TIMECAP: 18 minutos
Descripción / Variantes
Cap total 18 min
Cap 10
400 Mts run
21 wbs 20/14 lbs
18 box jump over 20/24”
3 rope climb
400 Mts run
2 rope climb
18 box jump over
21 wbs 20/14 lbs
Then
8 min para sacar RM OHS
You are the beast avanzado
Ejercicios
FOR TIME
Run
Legless/rope climb
Hsw/ over head walking lunges with db
TIMECAP: 18 minutos
Descripción / Variantes
Cap total 18 min
Cap 10 min
Run 800 Mts
2 legless/2 rope climb
20 Mts hsw (bloques de 10)/ OH walking lunge with db 35 lbs
2 rope climb/2 rope climb
20 Mts hsw (bloques de 10)/ oh walking lunge with db 35 lbs
2 legless/2 rope climb
Cap 8 min para rm de OHS
You are the beast principiante B
Ejercicios
AMRAP
Over head squat
TIMECAP: 3 minutos
Descripción / Variantes
Max rep OHS w/double trunk
You are the beast intermedio B
Ejercicios
MAX WEIGHT (lb)
OHS
TIMECAP: 8 minutos
Descripción / Variantes
Rm OHS
You are the beast avanzado B
Ejercicios
MAX WEIGHT (lb)
OHS
TIMECAP: 8 minutos
Descripción / Variantes
RM OHS
Levantamiento total
Ejercicios
MAX WEIGHT (lb)
TIMECAP: 0 minutos
