Custom Metcon (Tiempo) Endurance cerro “Zona campo de Football” AMRAP 40′ 20 air squats Cuesta larga 20 push ups Sprint portería 5 burpees 10 pull ups
CONTINUE READINGWarmup EMOM – 2 Rounds Station 1 – 20 seconds Bear Crawl + 20 seconds Hollow Hold Station 2 – 20 seconds per side of Paloff Hold Squats Station 3 – Tall Muscle Cleans x 5 Calentamiento Burguerner para power clean con barra Weightlifting (Power Clean) A-STRENGTH: Power Cleans – 5, 5, 3, 3, 1,1,1 […]
CONTINUE READINGWarmup 3 Rounds 200m run 10 Air Squat 5 Burpees Hacemos 10/8/6/4 Reps de Back Squat para calentar empezando con barra y subiendo de peso hasta llegar al 70% de 1 RM Weightlifting (Back Squat) A- STRENGTH: Back Squats 5 x 3 @ 80% de 1 RM Custom Metcon (Tiempo) B- WOD: For Time 20-16-12-8-4 […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 2 DB 10 DB push press 10 2 DB squat Custom Metcon Shoulder press + push jerk 2 x 6 + 6 @ 70% 1rm shoulder press 2 x 4 + 6 @ 80% 2 x 3 + 6 @ 90% […]
CONTINUE READINGWarmup Calentamiento articular y estiramiento general SNATCH WARM UP COMPLEX (Entrada en calor para los hombros en el Snatch) 2 rounds: 5 High Pulls + 5 Muscle Snatch + 5 Push Press + 5 OHS + 5 Drop Snatch La primera ronda con Barra y la segunda con poco peso (5/2´5 K) Weightlifting (Power Snatch) […]
CONTINUE READINGWarmup 2 Rounds: 1 minuto de comba (simples) 10 Air squats 10 Sot press 10 Sit ups 10 Superman 1 minuto de comba (simples) 1’ rest Calentamiento para Thruster: 2 Rounds: 5 High Pull, 5 Power Clean, 5 Front Squat, 5 Push Press y 5 Thruster. La primera ronda con barra y segunda con poco […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Deadlift 2 x 6 @ 90% 1rm clean 2 x 4 @ 105% 2 x 2 @ 115% Hang high pull clean 2 x 4 @ 90% 1rm clean 2 x 2 @ 105% 2 x 2 @ 115% Clean & Jerk […]
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CONTINUE READINGWarmup 2 Rounds 200 m Run or Row 12 Diamond Push Up 12 KB Deadlift Kb 12 KB SDHP 12 fondos triceps en banco o cajon (https://youtu.be/PYapgguXgT8) Weightlifting (Sumo Deadlift High Pull) A-STRENGTH: A1. Sumo Deadlift High Pull – 4 x 5 Reps (*Build to one HEAVY set of 5 Reps ) A2. Wall Climb […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general Estiramiento para snatch por parejas 10 passthrough 10 OHS 10 sot press Custom Metcon Snatch deadlift 2 x 6 @ 90% 1rm snatch 2 x 4 @ 105% 2 x 2 @ 115% Hang high pull snatch 2 x 4 @ 90% 1rm snatch 2 x […]
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