Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 WBS 10 sit ups Weightlifting (Back Squat) 8-8-6-6-6 back squat Custom Metcon (Rondas y Reps) AMRAP 18’ 2 complex (squat clean + hang squat clean thruster + front squat) (50/35) 10 box jump (60/50) 100 m run (Los complex […]

Warmup 500 m Run or Row Paso de Oso hacia atras + 12 sit up Roll x 2 sets Salto de Rana hacia atras + 12 Air Squat x 2 sets Walking Lunge OH KB(12/8 K) x 10 Push Up x 2 sets Weightlifting (Back Squat) A-STRENGTH: 15´ para hallar nuestra 1 RM de Back […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 Kb 10 kb snatch 5 L/R 10 american kb swing Weightlifting (Kb Reverse Lunge) 8-8-6-6-6 KB goblet lateral lunges Custom Metcon (Tiempo) 100 double unders 30 KB snatch 15 L/R (24/16) 80 air squats 30 alternating KB clean&jerk […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE Weightlifting (Deadlift) A-STRENGTH: 5 ROUNDS: Deadlift x 3 Reps. (Subiendo de Peso en cada ronda) Hallar 3 RM Custom Metcon (Tiempo) B- WOD: For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep of: Dumbell Thruster […]

Warmup 1000 m run/row Calentamiento general articular Estiramiento general 5 rounds salidas de reacción Bert For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees Scaling This Hero […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Shoulder press snatch grip 3 x 10 Hang power snatch + push press snatch grip 2 x 6 + 6 @ 50% 1rm push press 2 x 4 + 6 @ 60% 1rm OHS 2 […]

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 10 Ring Row + 10 Pull Ups x 2 sets Gymnastics (Handstand Walk) A- SKILL: Practice 12 ´minutes Hand Stand Walk 21 Guns As Many Rounds as […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 MBC 10 hrpu Weightlifting (Front Squat) 10-10-8-8-8 front squat Custom Metcon (Rondas y Reps) AMRAP 20’ 20 saltos laterales a la barra 2 Complex (floating deadlift + hang power clean + hang squat clean) (50/35) 10 burpees over the […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE Weightlifting (Shoulder Press) A-STRENGTH: 5 Rounds EMOM Minute 1 DB Strict Press x 8 reps (15/10 Reps) Minute 2 DB Good Mornings x 16 Reps. 15/10 K.) Minute 3 Sit […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Drop snatch 3 x 6 Hang power snatch 2 x 6 @ 50% 1rm power snatch 2 x 6 @ 60% 1rm 1 x 4 @ 65% 1rm Tall squat snatch (solamente tirón de brazos, […]