Warmup 1000 m row / run Calentamiento general articular 2 rounds walking lunges OH 1DB 10 alternating DB snatch 5 burpees Weightlifting (Weighted Pull-up) 5 x 2 weighted pull ups Custom Metcon (Rondas y Reps) AMRAP 14’ 10 alternating DB snatch (25/22’50) 10 burpees face DB 10 T2B 2′ rest Custom Metcon OTM 4’ 10 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat x 2 sets 10 Kipping Swing y seguido 6 Pull Ups + 20 segundos saltando a la comba(Simples o dobles) x 2 sets Skill A-STRENGHT: Strict Pull-Ups. 10/10/8/6 reps. then One Max […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso lagarto con resistencia 5 burpees 5 paso gusano en el sitio + push up Weightlifting (Bench Press) 5 x 2 bench press + 6 OHS Custom Metcon (Tiempo) 20 saltos laterales a la barra 15 OHS 3 bench press 20 saltos laterales a […]

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets Paso de carretilla + 10 HRPU x 1 set cada uno Weightlifting (Bench Press) A-STRENGHT: Bench Press. Warm-Up: 8, 5, 5 (all at 40%) Work Sets: 5 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds salto de la rana 10 MBcluster 10 ring rows Weightlifting (Front Lunge) 4-4-2-2-2 front bar reverse lunges Custom Metcon EMOM 8’ 100 m run 10 alternating front bar reverse lunges @ 70% 2rm 2’ rest Custom Metcon (Tiempo) ‘KAREN’ 150 WBS (20/16) Time Cap: […]

Warmup 2 Rounds: 250 m Row Paso de Lagartija 8 Push Up Bomber 12 Air Squat Jump Paso de carretilla (1 set cada uno) Weightlifting (Bench Press) A- STRENGTH: Bench Press Work Sets: 5 reps x 70% de 1 RM 3 reps x 75% 2 reps x 85% 1 reps x 90% Custom Metcon (Tiempo) […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 5 paso gusano en el sitio + push up 10 ring rows 10 K2E Weightlifting (Sumo Deadlift) 4-4-2-2-2 sumo deadlift Custom Metcon (Tiempo) 4 rounds 200 m run 8 tire flip 10 strict pull ups 200 m run 8 deadlift (120/75) 10 T2B Time […]

Warmup 2 Rounds: 200 m Run Paso de Gusano 10 Sit Up x 2 sets 20 Mountain Climber Walking lunge OH Plate (10/5 K) 10 Squat push (disk 10/5K) Weightlifting (Turkish Get Up) A-SKILL: 15 minutes Turkish Get-Ups 1 x 2 reps para calentar con Kb poco pesada then 4 x 2 Reps.(2R/L) (Subiendo de […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso gusano 10 MB cluster 10 K2E Gymnastics (Handstand Walk) 12’ practise hand stand walk Custom Metcon EMOM 6’ 30’’ hand stand hold 5 m hand stand walk 2’ rest Custom Metcon (Tiempo) 3 rounds 6 squat clean (60/40) 30 saltos laterales a la […]

Warmup 500 m Run or Row then: • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 12 Push Ups x 2 sets Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 60% de 1 RM Weightlifting (Shoulder Press) […]