Warmup 500 m Run or Row Paso de lagartija + 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 Gymnastics (Chin-up) A-STRENGTH: 1) Chin Ups Weighted 12-10-8-6-4 Reps.(Subir de […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 walking lunges OH plate 5 burpees 10 hrpu Weightlifting (Bench Press) 5 x 3 bench press + OHS Metcon (Peso) 5’ to locate max weight for 3 T&G squat snatch 2’ rest Metcon (Tiempo) 12 squat snatch @ 85% 3rm T&G […]

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 Gymnastics (Pull-up) A-SKILL:Practice 15 Minutes Kipping Pull Ups. Metcon (Rondas y Reps) B- WOD: 16 min AMRAP 50 Single-Unders 20 Heavy Russian KB Swings (24/16K) 50 Double-Unders o 150 singles […]

Warmup 2 rondas 200m run 3 Wall Clean Paso del oso 5 pull ups 10 push ups Skill Agarres ninja warriors Custom Metcon (Tiempo) Wod por parejas 1000m row 2 monkey 20 thrusters(50/35) 2 monkey 30SDHP 2 monkey 40push ups 2 monkey 50 Hang power Clean 2 monkey 60 deadlift

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 drop snatch 10 OHS Metcon Push press 3 x 6 Snatch balance + OHS 2 x 4 @ 70% 1rm squat snatch 3 x 3 @ 85% 1rm Hang squat snatch + OHS 2 x 4 @ 70% 1rm squat snatch […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 ring rows 10 K2E Weightlifting (Bent Over Row) 5 x 3 barbell row Metcon OTM 3’ 10 burpees over the bar 1’ rest Metcon (Tiempo) 21 deadlift (100/70) 21 T2B 15 deadlift (100/70) 15 C2B 9 deadlift (100/70) 9 […]

Warmup 500 m Run or Row Paso de lagartija + 12 HRPU x 2 sets 10 Air Squat + 5 Burpees x 2 sets Calentamiento Burguerner para Squat Clean Weightlifting (Hang Squat Clean) A-STRENGTH:High Hang Squat Clean (Barra a la altura de medio femur) 4 sets x 3 reps (Subir de peso) 1´rest Metcon (Tiempo) […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano en el sitio + push up 10 alternating 2 OH DB lunges 10 2 DB squat Weightlifting (Front Lunge) 5 x 3 front bar lunges Metcon (Tiempo) 60 double unders 30 alternating DB snatch (22’50/17’50) 40 double unders 20 […]

Warmup 500 m Run or Row 12 Sit Up x 2 sets + Paso Cangrejo (Estirando arriba cada 4 brazadas) + 10 Air Squat Jump x 2 sets Paso de carretilla + 10 Push Up sujetando los pies el compi x 2 sets Weightlifting (Close grip Bench Press) A- STRENGTH: Close Grip Bench Press 1) […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 ring rows 10 air squat jump Weightlifting (Push Press) 5 x 3 push press Metcon (Tiempo) Hero ‘JOHNSON’ AMRAP 20’ 9 deadlift (110/75) 8 ring muslce up 9 squat clean (70/47)27