Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Paso lagarto 10 ring rows Gymnastics (Pull-up) 15’ to locate 1 rm weighted pull ups Metcon (Tiempo) ‘Cindy AMRAP 20’ 5 pull ups 10 push ups 15 air squats

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 Clean and Jerk con barra Weightlifting (Clean and Jerk) A- STRENGTH: Clean and Jerks Take 15 Minutes to Build to 1 RM. 8-6-4-3-2-1-1-1 Metcon (Rondas […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Walking lunes OH plate 12 shoulder press plate Weightlifting (Shoulder Press) 15’ to locate 1 rm shoulder press Metcon (Tiempo) 1000 m run 15 power clean (40/25) 15 front squat (40/25) 15 push press (40/25) 15 back squat (40/25) 15 push press […]

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 50% de 1 RM Weightlifting (Back Squat) A-STRENGTH: Back Squat 10 […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico para Clean & Jerk Metcon Push jerk 3 x 5 @ 50% 1rm 4 x 4 @ 70% Jerk balance 5 x 5 @ 50% 1rm split jerk Squat clean 3 x 5 @ 50% 1 rm 3 x 4 @ 70% 3 x […]

Warmup 500 m Run or Row Paso de gusano + 12 Sit Up Roll x 2 sets 10 Ring Row + 12 HRPU x 2 sets 10 passthrough + 15 Band pull Appart x 2 sets Weightlifting (Push Press) A- STRENGTH: 1. Push Press – 6 x 4 @ 75% 1RM 2. Pendlay Rows – […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Walking lunges OH 1 Kb 10 DB thruster 5 L/R Weightlifting (Farmer Walk) 12’ locate 1 rm Black squat Metcon (Tiempo) Girl ‘Jackie’ 1000 m row 50 thruster (20/15) 30 pull ups

Warmup 1000 m row / run 2 rounds (cada miembro de la pareja) Paso del lagarto con arrastre 5 hrpu (cada miembro de la pareja) 3 rounds sprints variados Weightlifting (Bench Press) 12’ to locate 1 rm Bench press Metcon (Tiempo) 500 m run 40 – 30 – 20 – 10 – 20 – 30 […]

Warmup 500 m Run Or Row Paso de Oso + 12 Push Up x 2 sets 10 Ring Row + 12 Air Squat Jump x 2 sets Escaleras de agilidad + Sprint x 5 sets Metcon A-STRENGTH: 5 ROUNDS NOT FOR TIME OF: Ring Rows x 8 Reps. KB Goblet Position Back Step Lunges alternating […]

Warmup 1000 m row Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 air squat jump 10 K2E Metcon (Tiempo) ‘Murph’ 1 mille run 100 pull ups 200 push ups 300 air squats 1 mille run (no se pueden partir las series, aunque en el Murph official sí)