La Antigua Fit Fest

Amrap (12 Min)

    3 Rope Climbs (El primero sin piernas - Legless)

     12 Dumbbell Thrusters (50 lb)

      15 Calorías en Ski Erg

For Time con Tiempo Límite de 18 minutos

·         25 Calorie Bike

·         20 Dumbbell Box Step Overs (50 lb, 24 in)

·         15 Bar Muscle-Ups

·         20 Hang Clean and Jerk (50lb)

·         15 Bar Muscle-Ups

·         20 Dumbbell Box Step Overs (50 lb, 24 in)

·         25 Calorie Bike

For Time:

3  shuttle OH walking Lungles 1 arm

3 Hand Stand Walk

12 Farmer Carry (C/4 15 Deadlifts)

For Time (12 min cap):

40 Worm Squats

20 Synchro C2B Pull-Ups

20 Worm Shoulder to Overhead

10 Synchro Pull-Ups

Scaled

SC  30 Worm Squats

SC (kipping)

SC 15 Worm Shoulder to Overhead

SC (kipping)

AMRAP 10 minutos:
30 Cal Row (split as need)
20 Sync Front Squats (DB 50/35/25lb)
15 Sync Line Facing Burpees

For Time (18 min cap):

40/28 Air Bike cals each athlete

Complete as a team:
10 rope climbs (First 5 Legless)
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8 Rounds

Hand Stand Walk (Ida/Vuelta)

10 Shoulder To Overhead

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10 rope climbs (First 5 Legless)

40/28 Air Bike cals each athlete

Time (12 min cap):
100 Double Unders Each *team on hold the worm
50 mts Worm lunges
25 Synchro Burpees over the worm

AMRAP 12 minutos:
While Partner holds on DeadHang

Partner B completes:
12 Cal Air Bike
12 Dumbbell Hang Snatches (35/25 lb) - SC: 10 repetitions

*Switch every round.

4 Rounds (2 min on, 1 min off):
15 Cal Air Bike/Rower/Ski one athlete per machine
12 Worm Shoulder to Overhead
Max Sync Bar Muscle Ups

Intervalos: Every 2 Minutes for 12 Minutes (6 rondas en total)

·         Ronda 1: 12 Cal Row

·         Ronda 2: 12 Cal Ski

·         Ronda 3: 15 Cal Air Bike

·         Ronda 4: 12 Cal Row

·         Ronda 5: 12 Cal Ski

·         Ronda 6: 15 Cal Air Bike

·         10 Burpees Broad Jumps (entre dos líneas) en cada ronda

·         Max Toes-to-Bar en el tiempo restante de cada intervalo de 2 minutos

"Row to Glory"

·         1,500m Row

·         30 DB Front Squats (50 lb)

·         50 Chest-to-Bar Pull-Ups

AMRAP 12 minutos:

30/24 Cal Air Bike 

24 Double DB Snatches 35/25   

12 Single Arm DB Overhead Squat  

8 Shuttle Run "Split 4/4

Scaled AMRAP 12 minutos:

SC: 24/20 Cal Air Bike      

SC: 20 Single DB Snatches 35/25lb     

SC: 8 SA DB Overhead Squat         

8 Shuttle Run "Split 4/4

4 Rounds for Time (Cap de 10 Minutos)

·         15 Cal Air Bike

·         12 Dumbbell Snatches (70 lb)

·         6 Burpee Box Jump Overs (30 in)

"SuperFlow"
21-15-9:
Synchro Devil Press (35/25 lb)
Synchro Box Jump Over
Cash Out:
10 Rope Climbs (Intermedio) alternando atletas
6 Rope Climbs (Scaled) alternando atletas

For Time (16 min cap):
100 Cal Ski (split) *worm on hold **Girl start with 30 cals on Ski
Score time to finish ski cals
then
2 Rounds
25 Synchro Toes-to-Bar *2 athletes work 1 rest
15 Synchro Single Arm Devil Press (50/50/35)
5 Worm Complex (1 Clean, 3 Thrusters)

For Time (16 min cap):
Buy In: 100 Wall Balls 20lb (hombres 10ft mujeres 9ft)
Split as you want but women most start and complete 15 reps at begining
then
50 Synchro Chest-to-Bar Pull-Ups 2 athletes work 1 athlete rest
40 Synchro Dumbbell Snatches (50/50/35 lb) all team
30 Box Jump Overs (24 in uno detras del otro)

"You Go, I Go"
For Time (11 min cap):
50/40 Cal Ski Erg
40 Dumbbell Box Step Overs (35/25 lb, 24/20 in SC 20in)
30 Sync Toes-to-Bar (SC 20 reps)