Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 alternating DB snatch 10 hrpu Weightlifting (Bench Press) 10-10-8-8-8 bench press Custom Metcon EMOM 6’ 10 bench press @ 90% 8rm 6 bench press @ 105% 8rm 1’ rest Custom Metcon (Tiempo) 3 […]

Warmup 500 m Run or Row Paso de lagartija hacia atras + 12 HRPU x 2 sets 12 Kb Thruster (6R/L) + 12 Deadlift Kb x 2 sets Circuito de saltos con 4 KB + 2 cajones pequeños+ 2 Medianos + 1 grande x 3 sets Skill A-SKILL: 4 Rounds: Box Jump Tall x 3 […]

Warmup 500 m Run or Row then: • 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets. • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 10 Push Ups x 2 sets Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra […]

Warmup 350 m row Calentamiento general articular Estiramiento general articular Calentamiento Burguener Custom Metcon Shoulder press + push press 4 x 5 + 10 Hang power clean 2 x 6 @ 50% 1rm power clean 2 x 6 @ 60% 1rm 1 x 4 @ 65% 1rm Tall squat clean (solamente tirón de brazos, sin […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 4 rounds salidas explosivas Weightlifting (Weighted Pull-up) 10-10-8-8-8 weighted pull ups Custom Metcon OTM 4’ 50 double unders 1’ rest Custom Metcon (Tiempo) 3 rounds 5 burpees 2 dead for run 5 burpees 10 strict pull ups Time cap: 15’

Warmup 500 m Run or Row Paso de Oso Lateral + 12 sit up Roll x 2 sets Paso de cangrejo(estirando cada 4 brazadas) + 12 Air Squat Jump x 2 sets Paso de carretilla + 12 Push Up Diamond x 1 set cada uno Custom Metcon A-WOD 1: 4 rounds for time Pendlay Row […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 ring rows 10 WBS Skill Pegboard 5 x pegboard ascent (descanso 1 min entre rondas) Custom Metcon (Tiempo) 21 deadlift (100/60) 21 HSPU 2 rope climb 15 deadlift 15 HSPU 3 rope climb 9 deadlift 9 HSPU 4 rope […]

Warmup 500 m Run or Row Paso de Oso hacia atras + 12 Push Up x 2 sets 10 Squats Push Disk (10/5 K) + 8 Chin Ups x 2 sets Walking Lunge OH Plate (10/5 K) + 12 Sit Ups Disk (10/5 K) x 2 sets Skill A- SKILL; Practice 15`Skin The Cat Custom […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Shoulder press 3 x 10 Hang power clean + push press 2 x 6 + 6 @ 50% 1rm push press 2 x 4 + 6 @ 60% 1rm Back squat 1 x 20 @ 40% 1rm 1 x 8 @ 70%

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH plate 10 hrpu 10 ring rows Weightlifting (Shoulder Press) 5 X 10 shoulder press Custom Metcon (Tiempo) Hero ‘Angie’ 100 pull ups 100 push ups 100 sit ups 100 air squats Time cap: 25’