The Beggining

Ejercicios

AMRAP

PPT / INT
10 Cal Row
6 HRPU / HSPU
4 Single Arm Devil Press
PPT 25/15 INT 35/25

Rest 2min
Then
Keep up the Relay (b)

TIMECAP: 12 minutos

Descripción / Variantes

AVANZADOS
A1 Cal Row
A2 6 HSPU
A3 4 Double DB Devil Press 50/35
A3 Relevo

MASTER
A1 Cal Row
A2 6 HSPU
A3 4 Single DB Devil Press 50/35
A3 Relevo

TODAS LAS CATEGORIAS
Rest 2min
Then
Keep up the Relay (b)

Ejercicios

AMRAP

PRINCIPIANTES
10 Cal Assault Air Bike
6 WBS 15/10
4 Knee to chest

INTERMEDIOS
10 Cal Assault Air Bike
6 WBS 15/10
4 Chest to bar

TIMECAP: 5 minutos

Descripción / Variantes

AVANZADOS
A1 Cal Assault Air Bike
A2 6 WBS 25/20
A3 4 Bar Muscle Up / 8 Chest to bar
A3 Relevo

MASTER
A1 Cal Assault Air Bike
A2 6 WBS 25/20
A3 8 Chest to bar
A3 Relevo

Ejercicios

MAX WEIGHT (lb)

1RM of Complex
1 Snatch
1 Hang Snatch
1 Over Heead Squat

TIMECAP: 3 minutos

Descripción / Variantes

RX y Master
TC 6 min

Ejercicios

FOR TIME

10 RFT of

PRINCIPIANTES
5 Burpees
10 Sit Ups
15 Air Squat
50m Sprint

PRINCIPIANTES
5 Burpees
10 Push Ups
15 Air Squat
50m Sprint

TIMECAP: 12 minutos

Descripción / Variantes

AVANZADOS / MASTER
5 Burpees Sync
10 Push Ups Sync
15 Air Squat Sync
50m Sprint Together 20lb

Ejercicios

FOR TIME

PPT / INT
150 SU / DU
20 Box Jump Over 24/20
20 Thruster
20 Box Jump Over 24/20
15 Thruster
20 Box Jump Over 24/20
10 Thruster
150 SU / DU

TIMECAP: 9 minutos

Descripción / Variantes

PPT 75/55 lb
INT 115/95 lb

AVANZADOS
300 DU
20m HSW
15 Box Jump Over 24/20
30 Thruster 115/75
15 Box Jump Over 24/20
20m HSW
15 Box Jump Over 24/20
20 Thruster 135/95
15 Box Jump Over 24/20
20m HSW
15 Box Jump Over 24/20
10 Thruster 155/115
15 Box Jump Over 24/20
20m HSW
300 DU
TC 12min

MASTER
300 DU
15 Box Jump Over 24/20
30 Thruster 95/75
15 Box Jump Over 24/20
20 Thruster 95/75
15 Box Jump Over 24/20
10 Thruster 95/75
300 DU
TC 12min