Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up + 12 Air Squat x 2 sets 10 Kipping Swing y seguido 6 Pull Ups + 20 segundos haciendo Mountain Climber x 2 sets Gymnastics (Pull-up) A-GYMNASTIC: 5 Rounds Pull-Ups x 12 Reps (Rest 1´30´´ entre series) Custom Metcon (Rondas y Reps) […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto en zancada larga + 12 Air Squat x 2 sets 10 Ring Row + 10 Hand Release Push Up x 2 sets Weightlifting (Front Squat) A-STRENGTH: 1. Front Squats 3 x 2 @ 90% 2 x 3 @ […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 sit up roll 10 air squat jump Weightlifting (Power Snatch) A-STRENGTH: 1. Power Snatch 1 x 3 @ 80% 4 x 2 @ 87% 2. Snatch Deadlifts 3 x 5 @ 110% Custom Metcon (Tiempo) WOD: 5 Rounds for Time of: […]

Warmup 250 m Row + 200 m Run Paso de Oso + 12 Sit Up x 2 sets 12 Kipping Swing + 8 Pull Ups x 2 sets + 6x Inchworm w/ Push Up x 2 sets 3 x Salidas de Sprint en distintas posiciones Custom Metcon (Tiempo) A-WOD: 7,14 y 21 Minutos 3 Rounds, […]

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 10/8/6/4 Reps de Deadlift empezando con poco peso e ir subiendo hasta llegar al 80% de 1 RM Weightlifting (Deadlift) A-STRENGTH: Deadlift 5-5-5-5-5 reps. @85% de 1 RMax. Custom Metcon […]

Warmup 500m Run Calentamiento general articular Custom Metcon (Tiempo) Equipos de 3 For Time: 3000m ROW 45 Tire Flip + Double hop 60 burpees synchro 75 wall climb 90 push up

Warmup 500 m row / run 2 rounds : 5 paso gusano en el sitio + push up + burpee 10 alternating lunges OH KB (12/8 K) 10 Good Morning sin peso Weightlifting (Good Morning) A- STRENGTH: 5 Rounds 50m KB Farmer’s Carry(24/16K) Good Mornings w/ Barbell x 8 Reps Custom Metcon (Tiempo) B- WOD: […]

Warmup 1000 m run/row Calentamiento general articular 2 rounds Paso gusano 10 MB cluster 10 ring rows Gymnastics (Pistol) 12’ practicar pistols Custom Metcon (Tiempo) Modificad hero ‘BELL’ 3 rounds 21 deadlift (100/65) 15 pull ups 9 front Squat (100/65)

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit 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 60% de 1 RM Weightlifting (Back Squat) A-STRENGTH: Back Squat 5 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano en el sitio + push up walking lunges OH 2 DB DB clean & press 10 DB front squat Weightlifting (Back Squat) 5 x 6 back squat Custom Metcon (Tiempo) 12 manmakers (22’50/17’50) 8 tire flip 10 manmakers (22’50/17’50) 8 lifting barrel […]