Warmup 1000 m row / run 5’ corremos alrededor del box y a la voz de ya hacemos un ejercicio. 4 escaleras agilidad 4 salidas de reacción Weightlifting (Shoulder Press) 10-10-8-8-8 shoulder press con inestabilidad Custom Metcon (Tiempo) 80 double unders 2 complex (T2B + pull ups + C2B + bar muscle up) 60 double […]

Warmup 2 rounds: 250 m Row 10 air squat jump walking lunges OH plate (15/10 K) 10 K2E 12 KB SDHP Weightlifting (Shoulder Press) 5 rounds not for time of: A1: Shoulder Press x 5 reps to 85% of 1 RM A2: ring rows x 10 reps or 3 muscle up for advanced Custom Metcon […]

Warmup 1000 m row / run 3 rounds 5 pull ups 10 hrpu 15 air squat jump Weightlifting (Front Squat) 10-10-8-8-8 front squat Custom Metcon (Tiempo) 3 rounds 6 burpee over the box (60/45) 12 alternating DB lunges (20/15) (las 2 sobre los hombros) 6 burpee over the box (60/45) 10 alternating DB lunges (20/15) […]

Warmup 2 rounds: 200 m Run 10 MB cluster paso de cangrejo 10 hrpu 12 Russian Kb Swing Custom Metcon (Tiempo) 2 rounds 21-15-9 Push press (43/30) American kb swing (24/16) * Advanced scale up to (50/35) in push press. Rest in rounds 3′ SCORE: Ronda de menos tiempo Weightlifting (Back Squat) B- STRENGTH: Back […]

Warmup 350 m row Calentamiento general articular Estiramiento general 5 paso gusano en el sitio + push up 10 sit up roll 5 burpees Custom Metcon OHS 2 x 8 @ 80% 1rm clean 2 x 4 @ 90% 1rm SDHP 4 x 6 Squat clean + front squat 2 x 3 + 8 @ […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 5 paso gusano en el sitio + push up 10 MBC 5 burpee WBS Custom Metcon (Tiempo) GIRL ‘LINDA’ 10 to 1 Deadlift 1’5x bodyweight Benchpress 1x bodyweight Clean 3/4 x bodyweight Time cap: 45’

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning 5x Inchworm w/ Push Up 10x Kipping Swings 10 x side Grasshopper Weightlifting (Deadlift) A-STRENGTH: Deadlifts. 15`Build to a heavy set of 3 reps. Despues 85% de 3 RM x 1 set a Max. Reps. Custom Metcon (Tiempo) B- WOD: For Time […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunches OH MB 10 MBC 10 push ups Gymnastics (Handstand Walk) 12’ practise hand stand walk Custom Metcon (Rondas y Reps) AMRAP 20’ 3 bar muscle up 8 deadlift (80/65) 3 bar muscle up 8 lifting barrel

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para Snatch Complex Weightlifting (Snatch) A-STRENGTH/SKILL: Snatch Complex. 4 Rounds of the Following: 3 Snatch Low Pulls. (Tiron corto) 3 Snatch […]

Warmup 350 m row Calentamientogeneral articular Estiramiento general 2 rounds 3 pasos disco lateral desde plancha 10 passthrough 10 sot press Custom Metcon Front squat 1 x 4 @ 60% 1rm 3 x 5 @ 75% 3 x 5 @ 85% Power clean + push press + jerk balance 3 x 1 + 2 + […]