Warmup 1000 m row / run calentamiento general articular Calentamiento Burguener 3 rounds 10 MB cluster 5 burpees 10 ring rows Weightlifting (Back Squat) 3-3-2-2-2 back squat Custom Metcon (Tiempo) 5 rounds 4 squat clean (80/65) 20 saltos laterales a la barra 1 rope climb (aumentamos 1 rope climb en cada ronda)

Warmup 2 Rounds: 30 Double Unders or 120 Simples 10 K2E 10 Bodyweight Good Morning 12 Sit Up 6 Box Jump Runing Weightlifting (Good Morning) A-STRENGTH: 3 Rounds not for time: -Barbell Good Mornings x 10 Reps (max weight of 45 K.) -Strict HSPU x 6 to 10 Reps (or 45 sec HS/Pike Hold) 90º […]

Warmup 1000 m row / run calentamiento general articular 4 rounds escaleras agilidad + sprint 3 x salidas de reacción Custom Metcon OT3M 9’ 3 x 300 m run + 10 burpees 1’ rest Custom Metcon EMOM 12’ 250 m row 20 MBC (20/16) Custom Metcon (Distancia) 8’ to establish max m hand stand walk

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento y preparacion de pesos de los distintos ejercicios que vamos a hacer en el wod Custom Metcon (Tiempo) A-WOD 1: 3 Rounds For Time -25 Sit-Ups w/ […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 K2E 10 sit ups Weightlifting (Power Snatch) 3-3-2-2-2 power snatch Custom Metcon (Rondas y Reps) AMRAP 15’ 2 complex (snatch deadlift + hang squat snatch + OHS) @ 80% 2rm power snatch (cada ronda aumentamos 1 complex y cada vez k […]

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 (Back Squat) A-Strength: Back Squats 5×5 @ 85% de 1 RM Custom Metcon (Tiempo) B-WOD: 8 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Weighted Pull-up) 3-3-2-2-2 weighted pull ups Custom Metcon (Rondas y Reps) EMOM 24’ (1’ en cada estación) max cal row 1 KB farmer carry (24/16) strict pull ups Score: max cal + pull ups

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning 5x Inchworm w/ Push Up Walking Lunge OH Plate (15/10 K) 10 x side Grasshopper Weightlifting (Front Lunge) A-Strength: 5 Rounds. Front Rack Bar Lunges x 14 Steps(7R/L) 1 minute Front Plank Custom Metcon (Tiempo) B-WOD: For Time of: -100 Double-Unders -20 […]

Warmup 3 rondas: Run 100m 5 K2E 10 HRPU 10 Air squats Custom Metcon (Tiempo) Por equipos 10 Synchro Pull ups 20 Synchro Push ups 30 Synchro Air squats Row 2000m (entre los 2) 15 Synchro Pull ups 30 Synchro Push ups 45 Synchro Air squats Row 1000m (entre los 2) 20 Synchro Pull ups […]

Warmup 350 m row Calentamiento general articular Estiramiento general con barra 2 rounds 10 snatch deadlift 5 snatch high pull 5 muscle snatch 5 OHS Custom Metcon Snatch + Hang snatch 3 x 2 @ 60% 1rm hang squat snatch 2 x 2 @ 75% 1rm Squat clean 2 x 2 @ 60% 1rm 2 […]