Warmup 500 m Run or Row Paso de Lagartija + 10 Sit Up Roll x 2 sets Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets Paso de carretilla + 10 Push Up agarrado por el compi x Uno ida y el otro vuelta Weightlifting (Bench Press) A-STRENGTH: Bench Press […]

SEMANA IV Warmup SALTO DE CUERDA O CORRER EN EL SITIO 30 sec. 10 LEVANTAMIENTOS DE CADERA (Half Bridge) 15 AIR SQUATS JUMPS AROUND THE WORLD & OCHO 1 minuto cada ejercicio 8 HALOS POR LADO De derecha a izquierda y de izquierda a derecha 15 AIR SQUATS JUMPS 10 WINDMILL SIN PESO 5 de […]

Warmup 500 m Run Or Row Paso de Oso + 12 Push Up x 2 sets 10 Kipping Swing + 6 Kipping Pull Ups x 2 sets Salto de rana + 5 Burpees x 2 sets Weightlifting (Bent Over Row) A-STRENGTH: Dumbell Bent Over Rows: 5 x 8R/L Metcon (Rondas y Reps) B- WOD: Part […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds walking lunges OH 1 kb 10 american kb swing Weightlifting (Snatch) 3-3-3-3-3 squat snatch Metcon OTM 5′ 5 m hand stand walk 1′ rest Metcon AMRAP 14’ 30 double unders 4 squat snatch @ 80% 1rm 4 OHS from ground @ 80% 1rm 3 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 american kb swing 10 air squat jump 10 hrpu 3 salidas de reacción Gymnastics (Muscle-up) 12′ practise ring muscle up Metcon EMOM 6’ 10 chest to bar 10 ring dips Metcon AMRAP 12’ 60 saltos banco sueco Then: 4 hang squat clean (60/40) […]

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 cuarto de sentadilla + 20´´ media sentadilla x 2 sets Weightlifting (Front Squat) A- STRENGTH: Front Squats 1. 3-3-3-3 Reps (Build to one heavy set) Then 2. […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento general para snatch Metcon Hang squat snatch (no soltaremos la barra en cada serie) 3 x 6 2 x 4 4 x 4 Power clean 3 x 6 3 x 4 back squat 4 x 4

Warmup 1000 m row / run Calentamiento general articular 2 rounds Paso gusano 5 Burpees 10 ring rows Weightlifting (Push Press) 3-3-3-3-3 Metcon 12 Thrusters (60/40) 12 Burpees 200 m run 9 Thrusters 9 Burpees over the bar 200 m run 6 Thrusters 6 burpees obre the bar 200 m run 3 Thrusters 3 Burpees […]

Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets Turkish Get Up con poco peso explicacion y 2 R/L x 2 sets Weightlifting (Turkish Get Up) A-STRENGTH: Turkish Get-Ups 3 x 5 R/L (Subiendo de peso) rest 1´ […]

Warmup CALENTAMIENTO: -AROUND THE BODY: 10 R/L -FIGURA DE 8: 8 R/L -HALO: 8R/L -SWING A DOS MANOS 180 º: 30´´ x 3 sets. /Rest 30“ -CLEAN AND JERK: : 1´ x 3 Sets/Rest 40´´(30´´ con 1 mano y 30´´ con la otra) Skill TECNICA: LOW WINDMILL AND HIGH WINDMILL Explicacion de los dos ejercicios […]