Independencia Games

Ejercicios

FOR TIME

Principiantes
T.C 10 min

60 cal rower
50 synchro deadlift
40 burpees box jump over

Men: 115lb
Women: 95lbs
Height: 20'

Intermedios
T.C 10 min

60 cal rower
50 synchro deadlift
40 burpees box jump over

Men: 155 lb
Women: 115 lbs
Height: 24'

TIMECAP: 10 minutos

Descripción / Variantes

Avanzados
T.c 13 min

90 cal rower
75 partner deadlift
45 burpees box jump over

Men y women: 225 lbs
Height: 24'

Masters
T.c 13 min
3 rounds
20 cal row
15 deadlift
10 burpee box jump over

Men:135-185-225 lbs
Height: 24

Ejercicios

AMRAP

PPT
12 hanging knees to chest
8 synchro snatches 55/75 lbs

INT
12 t2b
10 synchro snatches 55/75 lbs

TIMECAP: 7 minutos

Descripción / Variantes

AV
18 t2b
1 rope climb
15 power snatches 55/75 lbs

MAST
10 t2b
1 rope climb
10 power snatches 55/75 lbs

Ejercicios

MAX WEIGHT (lb)

Toma de valladolid

1 RM
1 Squat clean + 2 front squat

Principiantes Intermedios y masters
T.c 4 min

Avanzados
T.c 6 min

TIMECAP: 4 minutos

Descripción / Variantes

Toma de valladolid

1 RM
1 Squat clean + 2 front squat

Principiantes Intermedios y masters
T.c 4 min

Avanzados
T.c 6 min

Ejercicios

FOR TIME

CATEGORÍA PRINCIPIANTES
FOR TIME
CAP 13’

Partner run with sandbag (Athlete 1)

20 synchro back squat with sandbag

Partner run with sandbag (Athlete 2)

20 synchro back Squat with sandbag

Partner run w/sandbag (athlete 1 y athlete 2)

 Distance:350mts                            Sandbag: #50/30 lbs


CATEGORÍA INTERMEDIOS

FOR TIME

CAP 13’

 

-Partner run with sandbag (Athlete 1)

20 synchro front squat with sandbag

Partner run with sandbag (Athlete 2)

20 synchro Front Squat with sandbag

Partner run with sandbag (athlete 1 y  athlete 2)

                                 Sandbag: 50lbs/30lbs Distance: 350 mts

CATEGORÍA AVANZADOS
FOR TIME
CAP 13’

Team run withsandbag (50 lbs + 30 lbs)

30 synchro thrusters with sandbag (athletes 1-2)

Team run withsandbag (50 lbs + 30 lbs)

30 synchro thrusters with sandbag (athletes 2-3)

Team run with sandbag

30 Synchro thrusters (athletes 3-1)

                   Sandbag: 50/30 lbs

                                Distance: 350 mts


CATEGORÍA MASTER
FOR TIME
CAP 13’

Run with sandbag

30 back squat with sandbag

Run with sandbag

20 front squat with sandbag

Run with sandbag

10 thrusters with sandbag

                                 Sandbag: 50/30 lbs

                                                    Distance: 350 mts

 

TIMECAP: 13 minutos

Descripción / Variantes

CATEGORÍA PRINCIPIANTES
FOR TIME
CAP 13’

Partner run with sandbag (Athlete 1)

20 synchro back squat with sandbag

Partner run with sandbag (Athlete 2)

20 synchro back Squat with sandbag

Partner run w/sandbag (athlete 1 y athlete 2)

 Distance:350mts                            Sandbag: #50/30 lbs


CATEGORÍA INTERMEDIOS

FOR TIME

CAP 13’

 

-Partner run with sandbag (Athlete 1)

20 synchro front squat with sandbag

Partner run with sandbag (Athlete 2)

20 synchro Front Squat with sandbag

Partner run with sandbag (athlete 1 y  athlete 2)

                                 Sandbag: 50lbs/30lbs Distance: 350 mts

CATEGORÍA AVANZADOS
FOR TIME
CAP 13’

Team run withsandbag (50 lbs + 30 lbs)

30 synchro thrusters with sandbag (athletes 1-2)

Team run withsandbag (50 lbs + 30 lbs)

30 synchro thrusters with sandbag (athletes 2-3)

Team run with sandbag

30 Synchro thrusters (athletes 3-1)

                   Sandbag: 50/30 lbs

                                Distance: 350 mts


CATEGORÍA MASTER
FOR TIME
CAP 13’

Run with sandbag

30 back squat with sandbag

Run with sandbag

20 front squat with sandbag

Run with sandbag

10 thrusters with sandbag

                                 Sandbag: 50/30 lbs

                                                    Distance: 350 mts

Ejercicios

FOR TIME

PRINCIPIANTES
3 Rounds:
15 Synchro Hand Release push ups
5 Synchro OH @45lbs/65lbs
Then:
3 Rounds:
300 ft Shuttle run (synchro)
15 synchro OH @35lbs/45lbs
200 ft shuttle run (synchro)
15 synchro OH @35lbs/45lbs
100 Ft shuttle run (synchro)
15 synchro OH @35lbs/45lbs

INTERMEDIOS
3 Rounds
15 HSPU
5 Synchro OH @65lbs/95lbs
Then:
3 Rounds:
300 ft Shuttle run (synchro)
15 synchro OH @55lbs/75lbs
200 ft shuttle run (synchro)
15 synchro OH @55lbs/75lbs
100 Ft Sandbag bear hug carry Each @100lbs/150lbs
15 synchro OH @55lbs/75lbs

TIMECAP: 16 minutos

Descripción / Variantes

MASTER
3 Rounds:
15 HSPU
5 OHS @135lbs
Then:
3 Rounds:
300 ft Sandbag Bear Hug carry@150lbs
15 OHS@95lbs
200 ft Sandbag Bear Hug Carry @150lbs
15 OHS @95lbs
100 Ft Sandbag Bear Hug carry@150lbs
15 OHS @95lbs

AVANZADOS
3 Rounds:
15 HSPU (partner bear hug Hood:150lbs/100lbs)
5 Synchro OH @95lbs/135lbs
Then:
3 Rounds:
300 ft Shuttle run (synchro)
15 synchro OH @65lbs/95lbs
100 ft each Sandbag carry @150lbs/100lbs Relay
15 synchro OH @65lbs/95lbs
50 ft Hswalk Each Realy
15 synchro OH @65lbs/95lbs

Ejercicios

FOR TIME

PRINCIPIANTES
30 Rope climbs asisitidos (alternar cada 3 reps)
40 synchro Devil Press (one Arm) 2 Athletes work @25lbs/15lbs
50 Conga Box Step over (One DB en farmer) 20" + @25lbs/15lbs
(25 reps Each)

INTERMEDIOS
6 Rope Climb alternados
30 Syncho Pull Ups
40 synchro Devil Press 35lbs/25lbs (One Arm)
50 Conga Box Step over (one ARM en farmer mujer- Double DB hombre)@ 24" - @35lbs/25lbs
(25 reps Each)

TIMECAP: 12 minutos

Descripción / Variantes

MASTER
30 Pull Ups
10 Devil press @50lbs (Double DB)
20 Chest to bar
10 Devil press @50lbs
10 BMU
10 Devil press @50lbs
Then:
50 ft Hswalk (Unbroken cada 5mts)

AVANZADOS
30 synchro BMU (2 Athletes work - 1 athlete rest)
40 synchro Devil Press (Single Arm) 3 Athletes work 70lbs-50lbs-35lbs
50 Sandbag Over the shoulder @150lbs/100lbs (1 Athlete work - 2 Athlete rest)
*Every 10 reps : 100 ft Sandbag bear hug carry.