Warmup 1000 m row / run Calentamiento general articular 2 rounds paso lagarto con Resistencia 10 air squat jump 10 WBS Weightlifting (Back Squat) 8-8-6-6-6 back squat Metcon (Tiempo) 4 rounds 20 WBS (20/12) 10 back squat @ 60% 6rm 40 double unders 10 alternating front bar lunges @ 60% 6rm back squat 100 m […]

Warmup 500 m Run or Row 10 Bodyweight Good Morning + 10 Sit Up x 2 sets 5 Inchworm w/ Push Up + 10 Ring Row x 2 sets 10 Kipping Swings + 8 x Pull Ups Kipping x 2 sets Gymnastics (Bar Muscle-up) A- Skill: Gymnastic: Bar Muscle Up. Practicar durante 12` las distintas […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general articular 2 rounds paso lagarto 10 K2E 10 ring rows Weightlifting (Shoulder Press) 5 x 8 shoulder press Metcon (Tiempo) 15 ground to OH @ 90% 8rm shoulder press 200 m run 12 T2B 300 m run 9 cal row 400 m run 6 […]

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Salto de Rana + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para power clean y Thruster con barra 10/8/6 Reps. de Hang Power Clean y Thruster subiendo de Peso en cada round después 2 rounds de 6 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 air squat jump Weightlifting (Floor Press) 5 x 8 floor press Metcon OTM 4’ 15 diamond push ups 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 10 ring dips en anillas altas 20 hrpu 30 air squats

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico para clean Metcon OHS 3 x 5 Hang power clean 3 x 4 @ 65% 1rm squat clean 2 x 3 @ 75% 1rm Tall squat clean 2 x 3 @ 60% 1rm squat clean 2 x 3 @ 70% 1rm Front squat 2 […]

Warmup 1000 m row/ run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 5 burpees 4 escaleras de agilidad Weightlifting (Front Squat) 5 x 8 front squat Metcon (Tiempo) 10 DB step up (15/10) (50/40) 20 C2B 30 box jump (75/60) 40 pull ups Time cap:15’

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 30´´ haciendo cuarto de sentadilla + 30´´ media sentadilla x 2 sets Calentamos Back Squat12/10/8 Reps y Wall Climb 1/1/1 reps Weightlifting (Back Squat) A-STRENGTH: 5 Rounds Back Squat […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 ring rows 10 air squat jump Weightlifting (Deadlift) 5 x 8 deadlift Metcon (Tiempo) 4 rounds 100 m pinched disk (15/10) 8 deadlift @80% 8rm 4 bar muscle up 4 alternating pistols Time […]

Warmup 500 m Run or Row 2 rounds : Paso de cangrejo 10 Sit Up Roll 10 ring rows 2 Rounds 10 Air Squat Jump debajo de la barra del rack y al saltar tocar la barra (Barra a unos 30 cm de nuestra cabeza) 10 Kipping Swing Metcon A- WOD 1 – 15 min […]