Black Experience 2024

Ejercicios

FOR TIME

NOVATOS -Timecap 5:30 min
M:15 lbs
W:10 lbs
For time:
30 SUs
21 One arm shouder to over head
30 SUs
15 One arm shouder to over head
30 SUs
9 One arm shouder to over head
30 SUs
9 One arm shouder to over head
30 SUs
15 One arm shouder to over head
30 SUs
21 One arm shouder to over head

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Principiantes & Master Scaled -Timecap 5:30 min
M:25 lbs
W:15 lbs
For time:
30 SUs
21 One arm shouder to over head
30 SUs
15 One arm shouder to over head
30 SUs
9 One arm shouder to over head
30 SUs
9 One arm dumbell power snatch
30 SUs
15 One arm dumbell power snatch
30 SUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Scaled -Timecap 5:30 min
M:35 lbs
W:25 lbs
For time:
30 SUs
21 One arm shouder to over head
30 SUs
15 One arm shouder to over head
30 SUs
9 One arm shouder to over head
30 SUs
9 One arm dumbell power snatch
30 SUs
15 One arm dumbell power snatch
30 SUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Teens (13 a 15 años) -Timecap 5:30 min
M:25 lbs
W:15 lbs
For time:
30 SUs
21 One arm shouder to over head
30 SUs
15 One arm shouder to over head
30 SUs
9 One arm shouder to over head
30 SUs
9 One arm dumbell power snatch
30 SUs
15 One arm dumbell power snatch
30 SUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Teens (16 a 18 años) -Timecap 5:30 min
M:25 lbs
W:15 lbs
For time:
30 DUs
21 One arm shouder to over head
30 DUs
15 One arm shouder to over head
30 DUs
9 One arm shouder to over head
30 SUs
9 One arm dumbell power snatch
30 DUs
15 One arm dumbell power snatch
30 DUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Intermedio -Timecap 5:30 min
M:35 lbs
W:25 lbs
For time:
30 DUs
21 One arm shouder to over head
30 DUs
15 One arm shouder to over head
30 DUs
9 One arm shouder to over head
30 DUs
9 One arm dumbell power snatch
30 DUs
15 One arm dumbell power snatch
30 DUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Avanzados -Timecap 5:30 min
M:50 lbs
W:35 lbs
For time:
30 DUs
21 One arm shouder to over head
30 DUs
15 One arm shouder to over head
30 DUs
9 One arm shouder to over head
30 DUs
9 One arm dumbell power snatch
30 DUs
15 One arm dumbell power snatch
30 DUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
Master Rx -Timecap 5:30 min
M:50 lbs
W:35 lbs
For time:
30 DUs
21 One arm shouder to over head
30 DUs
15 One arm shouder to over head
30 DUs
9 One arm shouder to over head
30 DUs
9 One arm dumbell power snatch
30 DUs
15 One arm dumbell power snatch
30 DUs
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
ELITE -Timecap 6:30 min
M:50 lbs
W:35 lbs
For time:
30 DUs
21 One arm shouder to over head + Front rack hold
30 DUs
15 One arm shouder to over head + Front rack hold
30 DUs
9 One arm shouder to over head + Front rack hold
30 DUs crossovers
9 One arm dumbell power snatch
30 DUs crossovers
15 One arm dumbell power snatch
30 DUs crossovers
21 One arm dumbell power snatch

CASH-OUT- Timecap 1:30 min
30 Mts Lungees
-
KIDS (7 a 9 años) - Timecap 6 min
DB: 10/5 lbs
12 "box
For time:
21 Knee raises
10 box jump over the bumpers
15 knee raises
10 box jump over the bumpers
9 knee raises
10 box jump over the bumpers
9 dumbell power snatch
10 box jump over the bumpers
15 dumbell power snatch
10 box jump over the bumpers
21 dumbell power snatch
-
KIDS (10 a 13años) - Timecap 6 min
DB: 15/10 lbs
14 "box
For time:
21 Knee raises
10 box jump over the bumpers
15 knee raises
10 box jump over the bumpers
9 knee raises
10 box jump over the bumpers
9 dumbell power snatch
10 box jump over the bumpers
15 dumbell power snatch
10 box jump over the bumpers
21 dumbell power snatch

TIMECAP: 7 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Novatos - Timecap 9min
M:55lbs
W:35lbs
5-10-15
Hand release push-up
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
Principiantes & Master scaled - Timecap 10 min
M: 75lbs
W:55 lbs
5-10-15
Pull up (No butterfly)
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
Scaled - Timecap 9 min
M: 95lbs
W:65 lbs
5-10-15
Pull up
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
Intermedio - Timecap 10 min
M: 115lbs
W: 75 lbs
10-15-20
Pull up
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
Avanzados & Master RX - Timecap 10 min
M: 125lbs
W: 85 lbs
10-15-20
Chest to bar pull up
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
Teens - Timecap 9 min
M: 75 lbs
W: 55 lbs
10 Pull up
10 Facing burpee over the line
15 chest to bar
15 Facing burpee over the line
20 bar muscle up
20 Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
ELITE - Timecap 10 min
M: 145 lbs
W: 105 lbs
10 Pull up
10 Facing burpee over the line
15 chest to bar
15 Facing burpee over the line
20 bar muscle up
20 Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
KIDS (7 a 9 años) - Timecap 9 min
DB: 10/5 lbs
5-10-15
Hand release push up
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar
-
KIDS (10 a 13 años) - Timecap 9 min
45/35 lbs
5-10-15
Pull up
Facing burpee over the line
INMMEDIATELY
5 rounds of:
5 clean and jerk
1 burpee over the bar
INMMEDIATELY
5 rounds of:
5 squad (front or back)
1 burpee over the bar

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Novatos - Timecap 4 min
For time:
25 mts sprint
25 mts bear crawl
25 mts sprint
-
Principiantes - Teens (13 a 15 años) - Timecap 4 min
For time:
50 mts sprint
50 mts bear crawl
25 mts sprint
-
Scaled & Master Scaled - Timecap 4 min
For time:
50 mts sprint med ball
50 mts bear crawl
25 mts sprint med ball
-
Intermedios - Timecap 4 min
DB: 50/35 lbs
For time:
25 mts farmer carry
50 mts sprint med ball
25 mts farmer carry
50 mts sprint med ball
-
Master Rx - Timecap 4 min
DB: 50/35 lbs
For time:
25 mts farmer carry
50 mts sprint
25 mts farmer carry
50 mts sprint
-
Avanzados - Teens (16 a 18 años) Timecap 5 min
For time:
50 mts sprint
50 mts hand stand walk
(First 10 meters unbroken)
-
Elite - Timecap 6 min
Suicide run
A) 5 mts HSW + 2 free HSPU
B) 5 mts HSW + 2 free HSPU
C) 5 mts HSW + 2 free HSPU
25 mts sprint
(Meters unbroken)
-
KIDS (7 a 9 años)
For time:
A) In a 3 min cap:
300 mts run
Transition 1 min
B) In a 1 min cap:
50 mts sprint
-
KIDS (10 a 13 años)
For time:
A) In a 3 min cap:
400 mts run
Transition 1 min
B) In a 1 min cap:
50 mts sprint
-

TIMECAP: 90 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Sprint

TIMECAP: 15 minutos

Descripción / Variantes

Ejercicios

FOR TIME

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Novatos - Timecap 10 min
Bumper: 25/15 lbs
3 Rounds for time
Round 1:
15 sit ups
15 step over
15 ground to over head
Round 2:
15 sit up
15 step over
12 ground to over head
Round 3:
15 sit up
15 step over
9 ground to over head
-
KIDS (7 a 9 años) - Timecap 10 min
Bumper: 10/5 lbs
3 Rounds for time
Round 1:
15 sit ups
15 step over
15 ground to over head
Round 2:
15 sit up
15 step over
12 ground to over head
Round 3:
15 sit up
15 step over
9 ground to over head
-
KIDS (10 a 13 años) - Timecap 10 min
Bumper: 15/10 lbs
3 Rounds for time
Round 1:
15 sit ups
15 step over
15 ground to over head
Round 2:
15 sit up
15 step over
12 ground to over head
Round 3:
15 sit up
15 step over
9 ground to over head
-

TIMECAP: 12 minutos

Descripción / Variantes

Ejercicios

FOR TIME

TIMECAP: 8 minutos

Descripción / Variantes