Warmup -Paso de Oso + 15 Push Ups x 2 sets. -16 Walking Lunge OH KB Goblet. -12 Sit Up OH KB + 12 Air Squat KB – Halo (Circulos por la cabeza con KB) 8 Circulos a izquierda y 8 a derecho. – Russian KB Swing: 30´´ x 3 sets. Rest 30“ -American KB […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo Ring Row + 20´´ haciendo HRPU x 2 sets Weightlifting (Bent Over Row) A-STRENGTH: 5 Rounds Bent Over Row Bar x 5 Reps Strict DB Press x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1kb 10 kb snatch 5 L/R 10 ring rows Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) 60 sit ups 4 rounds [10 double kb thruster (24/16) 15 pull ups 10 kb snatch (24/16) 5 L/R 200 […]

Warmup 350 m row Calentamiento general articular Estiramient general Calntamiento específico para snatch Metcon Push jerk Calentamos hasta llegar al 60% 2 x 4 @ 60% 2 x 3 @ 70% Tall power snatch Calentamos hasta llegar al 70% 3 x 3 @ 80% 1rm power clean 2 x 3 @ 85% 2 x 2 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 K2E Weightlifting (Front Squat) 2-2-2-2-2 front squat Metcon (Tiempo) 30 hrpu 4 rounds [10 strict hspu 15 T2B 20 burpee WBS (20/12)] 30 hrpu Time Cap: 20’

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets 8 Ring Row + 8 HRPU x 2 sets 10/8/6 reps de power snatch hasta llegar al peso que utilizaremos en el wod Metcon (Rondas y Reps) […]

Warmup 500 m Run or Row Paso de gusano + 12 Air Squat x 2 sets Paso de cangrejo + 15 Air Squat x 2 sets 3 sets de 16/14/12 Reps. de Thruster empezando con la barra y subiendo de peso para despues seguir con los 6 sets de 10/8/6/4/2/2 Weightlifting (Thruster) A-STRENGTH: Thrusters 10-8-6-4-2-2 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds lunges OH plate 10 air squat 10 hrpu Weightlifting (Bench Press) 2-2-2-2-2 bench press Metcon (Tiempo) 500 m row 4 rounds [4 bar muscle up 5 hang squat clean (70/50) 15 box jump (75/50) 10 front bar lunges 5 L/R (70/50)] 500 […]

Warmup 1000 m row / run Calentamiento general articular Estiramient general 2 rounds sprints con Resistencia 8 burpees 10 air squat jump Weightlifting (Hang Squat Snatch) 2-2-2-2-2 hang squat snatch Metcon (Tiempo) 500 m run 4 rounds [5 squat snatch (60/40) 20 burpees over the bar 10 OHS (60/40) 40 saltos laterales a la barra] […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ 10x Kipping Swings https://youtu.be/2m_NV4ntO8U 10 x side Grasshopper https://youtu.be/1_OgzDRHVlE 12/10/8 Reps de chin ups y Snatch Deadlift empezando con poco peso e ir subiendo Weightlifting (Snatch Deadlift) A-STRENGTH: 5 Rounds Chin-Ups x 8 Reps. Snatch […]