Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico Custom Metcon Hang power snatch + OHS 3 x 4 + 6 @ 70% 1rm power snatch 2 x 2 + 4 @ 80% 1rm 1 x 2 + 4 @ 95% 1rm Squat snatch T&G 2 x 3 @ 75% 1rm squat snatch […]

Warmup 1000 m row / run calentamiento general articular 4 rounds escaleras agilidad 3 rounds salidas de reacción Weightlifting (Front Squat) 15’ locate 1 rm front squat Custom Metcon (Tiempo) 400 m run 8 tire flip 10 cluster (60/40) 200 m run 8 tire flip 10 push press (60/40) 100 m run 8 tire flip […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo cuarto de sentadilla + 20´´ media sentadilla x 2 sets Weightlifting (Front Squat) A- Strength: 5 Rounds 3 Front Squats + 2 Push Press. *30 sec Hollow […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 5 paso gusano en el sitio + push up 10 american kb swing 10 clap push up 10 alternating kb snatch Weightlifting (Bench Press) 15’ locate 1 rm bench press Custom Metcon (Reps) 5 rounds In pairs 1.- plyo push up (2 discos 20/15 […]

Warmup 2 Rounds: 250 m Run Paso de Oso 10 Sit Up 10 Air Squat Jump Paso de carretilla + 10 Push up x 1 round cada uno Weightlifting (Bench Press) A- Strength: Bench Press 4 sets of 5 Heavy Reps then, 1 set of AMRAP @ 80% of Heaviest set of 5 Custom Metcon […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds escaleras de agilidad 3 salidas explosivas Weightlifting (Back Squat) 15’ locate 1 rm back squat Custom Metcon (Tiempo) EMOM 6’ 8 front squat @ 60% 1rm back squat 15 MBC (20/12) 2’ rest Custom Metcon (Rondas y Reps) AMRAP 12’ 200 m run 8 […]

Warmup 1000 m row / run calentamiento general articular 3 rounds lunges OH MB 10 MB cluster 5 pull ups Weightlifting (Bench Press) A- STRENGTH. 4-4-3-3-2-2 Bench Press Custom Metcon B.- WOD1. EMOM 8’ 100 m pinched disk (15/5 K.) (2 Vueltas al box por dentro) 12 toes to bar Custom Metcon (Tiempo) WOD 2: […]

Warmup 2 Rounds: 250 m Row Paso de Gusano 12 sit up Roll Walking Back Lunge sin peso 10 Push Up Weightlifting (Back Squat) A- STRENGTH: Back Squat 5 x 3 Reps @ 90% de 1 RM Custom Metcon (Tiempo) B-WOD: For Time DB´s Hang Cleans: 10-8-6-4-2 DB´s Lunges (DB’s in rack position): 20-16-12-8-4 (la […]

(ESTA CLASE NO CUENTA EN EL BONO MENSUAL) OPEN 19.1 Balón medicinal de chicos: RX 10 KG SC 6 KG Balón medicinal de chicas: RX 6 KG SC 4 KG Warmup 2 Rounds: 250m row Paso de lagartija 10 Air Squat Jump 8 Ring Row 8 Double Dumbell Thruster(10/6 K) 5 Wall Ball Shot (16/8 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 MB thruster 10 ring rows 10 K2E Weightlifting (Push Press) 15’ locate 1rm push press Custom Metcon OTM 16’ 8 ground to OH @ 85% 1rm push press 10 cal row 2’ rest Custom Metcon (Rondas y Reps) AMRAP 7’ 10 T2B 8 […]