Custom Metcon (Tiempo) ENDURANCE CERRO 5 rondas 25 air squats cuesta escaleras 25 air squats jump arriba 10 burpees 25 push ups 2 minutos de descanso entre rondas
CONTINUE READINGWarmup 1min Skipping (en el sitio levantando rodillas alto y cada vez mas rápido) 15 Air squats 12 Step lunge back (en el sitio) 10 Ring Rows 1min talones al gluteo (en el sitio y cada vez mas rápido) 15 Air squats 12 Step lunge back (en el sitio) 10 Ring Rows Weightlifting (Back Lunge) […]
CONTINUE READINGWarmup 3 Rounds: 200m Row 10 Sit Up 10 ring rows 10 Kipping Swing Gymnastics (Bar Muscle-up) A-SKILL GYMNASTIC: Practice 12´ Bar Muscle Up. Progresiones MU Custom Metcon (Tiempo) B- WOD: for Time of: 600m Run 60 Russian KB Swings (24/16 K) 50 Medicine Ball Clean (20/12 Lb) 40 Sit-Ups 30 Wall Ball Shots(20/12 Lb) […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon OHS con goma (nos metemos dentro de la goma sujetándola con manos y pies y en posición de OHS, hacemos las repeticiones) 4 x 8 Sot press 3 x 4 Push press + push jerk 2 x 4 + 2 @ 60% […]
CONTINUE READINGWarmup 2 Rounds 200m Run 10 Ring Row 10 Air Squat Jump 10 Sit Ups 10 Russian KB Swing 10 KB Romanian Deadlift Weightlifting (Bent Over Row) A-STRENGTH: Dumbell Bent Over Row (con dos mancuernas a la vez de pie) 10-8-5-5-5-5 Custom Metcon B- WOD: 16 min EMOM Even Minutes: 8 Wall Ball Shots(10kg/6 kg) […]
CONTINUE READINGWarmup 3 Rounds Wall Slides x 5 @ 3030 Handstand Hold x 30” Air Squat Jump x 10 1min Single Unders Gymnastics (Handstand Push-up) A-STRENGTH: 5 x 8 Strict HSPU 1´Rest entre rounds (Quien no haga estrictos, con kipping) Custom Metcon (Reps) B- WOD: 6 min AMRAP of: Partner 1 – 150m Farmer Carry KB […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 scarecrow 10 passthrough 10 OHS 10 sot press Custom Metcon Tall squat snatch 2 x 4 @ 50% 1rm squat snatch 2 x 3 @ 65% 1rm 2 x 1 @ 70% 1rm Muscle snatch 2 x 4 @ 55% 1rm snatch 2 […]
CONTINUE READINGWarmup Banded Scarecrow x 60” en cada posicion Reverse Snow Angels x 10 @ 3030 then… 2 Rounds 10 Diamond Push up 5 Inch Worm push up 5 Burpees Weightlifting (Bench Press) A-STRENGTH: 5 Rounds Close Grip Bench Press x 5 Reps @21×1 Tempo (subir de peso en cada round) 10 Plyo Push Up Custom […]
CONTINUE READINGWarmup Downward Dog to Runner’s Low Lunge 5 reps per side https://youtu.be/DyBowiiodl0 + 12 HRPU x 2 sets Then… 2 Rounds 200m run 10 Air Squat 5 Burpees Calentamiento Burguerner para Hang Squat Clean Weightlifting (Hang Squat Clean) A-STRENGTH: 5 Rounds Hang Squat Clean x 3 Reps Hallar nuestra 3 RM Custom Metcon (Tiempo) B- […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general Calentamientio Burguener Custom Metcon Tall squat clean 2 x 4 @ 60% 1rm squat clean 2 x 3 @ 75% 1rm 2 x 1 @ 80% 1rm Hang squat clean + squat clean 2 x 4 @ 70% 1rm squat clean 2 x 3 @ 80% […]
CONTINUE READING