Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 5 burpees 10 K2E Metcon (Reps) A-WOD 1: en 6´: 150 double unders + 30 pull ups,…y el tiempo restante hasta finalizar los 6´ max. Bar muscle ups. SCORE: Reps totals de muscle up tras finalizar esta fase […]

Warmup CALENTAMIENTO: -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“ -KB […]

Warmup 500 m Run Or Row Paso de Oso + 12 Push Up x 2 sets Paso de cangrejo + 12 sit Up x 2 sets Calentamiento para Thruster 12/10 reps empezando con barra y subiendo de peso Weightlifting (Thruster) A-STRENGTH: THRUSTER 8-8-5-5-3-3-3 Reps. Busca tu 3 RM. Rest 1´ Metcon (Reps) B- WOD 1: […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 ring rows 10 alternating kb snatch Gymnastics (Pull-up) 10-10-8-8-8 weighted pull ups Metcon EMOM 6’ 6 weighted pull ups @ 80% 8rm 10 pull ups 2’ rest Metcon (Rondas y Reps) AMRAP 12’ 200 m run 1 rope climb 10 american […]

Warmup 1000 m row / run Calentamiento general articular 6 rounds escaleras de agilidad para brazos y piernas Weightlifting (Push Press) 10-10-8-8-8 push press Metcon (Rondas y Reps) AMRAP 6’ 5 deficit strict HSPU 10 box jump (75/60) 1’ rest AMRAP 6’ 10 push press @ 60% 1 rm push press 15 saltos laterales a […]

Warmup 500 m Run or Row Paso de Oso + 12 Push Up x 2 sets Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets Paso de carretilla + 15 sit up Roll x 2 sets Weightlifting (Bench Press) A-STRENGTH: Bench Press. 5-5-5-5-5 Reps. subiendo de peso en cada set. […]

SEMANA IX Warmup 500 m row 5x Inchworm w/ Push Up x 2 sets (Rest 30´´ entre Rounds) 10 Air Squat + 10 Ring Row x 2 sets SIN SOLTAR LA KB: 10 around de body a cada lado 10 ochos entre las piernas a cada lado 10 russian kb swing (Rigido) 10 clean&jerk 5 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo media sentadilla + 20´´ sentadilla completa x 2 sets Weightlifting (Front Squat) A-STRENGTH: Front Squats – 5 x 3 75-80-90-80-75% 10 Half Bridge Plate (Puente con disco […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds inchworm 10 hrpu push up 4 rounds escaleras de agilidad para piernas y brazos Weightlifting (Snatch Deadlift) 10-10-8-8-8 snatch deadlift Metcon (Tiempo) ‘Linda’ 10-9-8-7-6-5-4-3-2-1 Deadlift (1’5 BW) Bench press (1 BW) Power clean (3/4 BW) Time Cap: 20’

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 kb 10 kb snatch 5 L/R 10 goblet squat Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon OTM 4’ 30’’ hand stand hold 2’ rest Metcon (Tiempo) 5 m hand stand walk 21 goblet squat (24/16) 5 […]