Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 WBS 10 MBC Weightlifting (Back Squat) 15’ to locate 1rm back squat Custom Metcon (Tiempo) 4 rounds 10 alternating front bar lunges (60/35) 5 burpees over the bar 10 STO (60/35) rest time to 20’ 21-15-9 hang power clean […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat Calentar para Weightlifting: 20´´ en posicion de media sentadilla + 20´´ en posicion 3/4 de sentadilla x 1 set 2 sets de 12/10 Reps Back Squat Weightlifting (Back Squat) A-STRENGTH:Back Squat x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Gymnastics (L-Sit) Gymnastics (L-Sit) Acumulate 3’ L-sit Custom Metcon (Rondas y Reps) AMRAP 10’ 4 T2B 4 plyo push ups (1 disco de 20/15 a cada lado) 1 rope climb (aumentamos 2 rep en cada […]

Warmup 500 m Run or Row Paso de Gusano + 12 HRPU x 2 sets 10 Air Squat + 5 Burpees x 2 sets 1 minuto saltando comba x 2 sets (Rest 30 segundos) Custom Metcon (Rondas y Reps) A-WOD: 16 min AMRAP 300m Run 30 Double-Unders Or 90 Simples 10 Burpees **The goal with […]

Warmup 350 m row Calentamiento general articular Estiramiento general 10 passthrough 10 OHS 10 sot press Custom Metcon Snatch balance 3 x 4 Tall power snatch 2 x 4 @ 60% 1rm power snatch 2 x 3 @ 70% 2 x 2 @ 75% Hang squat snatch + OHS 2 x 4 + 4 @ […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Weighted Pull-up) 15’ to locate 1rm weighted pull ups Custom Metcon 5 x 200 m row 40’’ rest between sets 2’ rest Custom Metcon (Tiempo) 4 rounds 10 burpees 20 pull ups 30 american […]

Warmup 500 m Run or Row Paso de Oso + 15 Sit Up x 2 sets Salto de Rana + 12 Air squat Jump x 2 sets 6 saltos rodillas al pecho en el sitio + 6 saltos hacia adelante y seguir con los saltos a cajon, despues pasar a hacer los saltos de longitud […]

Warmup Warmup 2 x 200m run 10 kbs 10 push ups 10 sit ups Skill Skill, 15′: SLACKLINE Custom Metcon (Tiempo) Wod por parejas 1000 m run/ los dos juntos 48 Overhead squats 20/15 48 burpees Box-jump 48 Thrusters 20/15 48 push Press 20/15 48 Toes to bar 1000m row/500 cada uno Cada uno hace […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 MBC 10 K2E Weightlifting (Bench Press) Bench Press 12-10-8-6-8-10-12 40%-50%-60%-70%-60&-50%-40% Custom Metcon (Tiempo) 100 m pinched disk (15/10) 21 hang power clean (50/30) 100 m pinched disk (15/10) 18 hang power clean (50/30) 100 m pinched disk (15/10) 15 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para Clean and Jerk Weightlifting (Clean and Jerk) A- STRENGTH: Clean and Jerk 5-4-3-2-1-1-1 Establish 1 Rep Max (Rest 1´) Custom Metcon (Tiempo) […]