Custom Metcon (Tiempo) A- For time 800m Run / Row 50 Lunges 10 Burpees 40 V-Sit ups 10 Burpees 30 T2B 10 Burpees 20 DB Thruster 10 Burpees 10 Pull ups 1000m Run / Row 5 Muscle ups 5 Burpees 10 DB Snatch (10 cada brazo) 5 Burpees 15 T2B strict 5 Burpees 20 DB […]

Warmup 3 rounds 300 run 5 Kipping pull ups 5 Burpee WBS 10 Good morning Skill A-SKILL GYMNASTIC: Hand stand walk Practice 10´ Custom Metcon (Rondas y Reps) B- WOD: 20 min Partner AMRAP: I go, You go. 70 Calorie Row 60 Sit-Ups 50 DB Push Press (15/10 K) 40 Deadlifts, (80/55 K) 30 Lateral […]

Warmup 2 Rounds: 1 minuto de comba (simples) 10 Passthrough 10 OHS 10 Sot press 10 Sit ups 10 Superman 1 minuto de comba (simples 1’ rest Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso Weightlifting (Shoulder Press) A- STRENGHT: 5 Rounds 4 Shoulder Press @ 22X2 Tempo* […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Seated DB shoulder press 3 x 8 Hang Power clean + Hang squat clean 2 x 4 + 2 @ 70% 1rm power clean 2 x 3 + 2 @ 80% 2 x 2 + 2 @ 85% Front Squat 3 x […]

Warmup Warm-Up. 2 Rondas con pica 10 Passthrough 10 OHS 10 SOT Press 5 Drop Snatch then: Two to Three Sets: Snatch Grip Romanian Deadlift x 3 Muscle Snatch x 3 Snatch Grip Push Press from Behind the Neck x 3 Overhead Squat x 3 Snatch Balance x 3 Weightlifting (Overhead Squat) Overhead Squat *Set […]

Warmup Calentamiento general articular Then… Two Sets: Kettlebell Halos x 5 each direction Single-Arm Kettlebell Deadlifts x 10 each side Wall Climbs x 2-4 Custom Metcon (Rondas) En parejas alternando movimientos a completar AMRAP en 24′: 3 HSPU 6 Strict Pull Ups 9 Toes to Bar 12 Russian KB Swings (32/24 kg) 15 Cal Row […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 kb clean & press 10 kb snatch 10 alternating OH lunge 1 kb Custom Metcon OTM 5’ 12 WBS (20/16) Weightlifting (Shoulder Press) 15’ to locate 1rm shoulder press Custom Metcon (Tiempo) 3 rounds 20 kb press 10 L/R (24/16) 1 legless rope […]

Warmup 500 m Run or Row Paso de Gorila lateral + 12 Push Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets Hacemos 10/8/6 Reps de Back Squat para calentar empezando con barra y subiendo de peso hasta llegar al 40% de 1 RM Weightlifting (Back Squat) A-STRENGTH: 4 Rounds […]

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para power Snatch con barra Weightlifting (Power Snatch) A-STRENGTH: Power Snatch 1. Take 12 min to Build to 1 RM Custom Metcon (Tiempo) B-WOD 1: 2 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso gusano 10 sit up roll 10 K2E Custom Metcon OTM 5’ 12 MBC (20/16) 1’ rest Weightlifting (Deadlift) 12’ to locate 1rm deadlift Custom Metcon (Tiempo) 200 m run 8 deadlift @ 80% 1rm 12 T2B 6 deadlift @ 80% 1rm 12 T2B […]