Warmup 1000 m row / run Calentamiento general articular 2 rounds paso lagarto 10 hrpu 2 rounds círculo de la muerte Weightlifting (Floor Press) 8-8-6-6-6 floor press Custom Metcon (Reps) 5 rounds In Pairs A.- 600 m row B.- Bench press @ 85% 6rm floor press SCORE: reps – Bench press Rest time to 20’ […]

Weightlifting (Push Jerk) A-STRENGHT: Push Jerk 5 rounds x 3 Reps. Warmup 500 m Run or Row then: • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 10 Push Ups x 2 sets Hacemos 8/6/4 Reps de Push Jerk para calentar empezando con barra y subiendo de […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds escalera de agilidad 3 rounds salidas de reacción Weightlifting (Weighted Dip) 8-8-6-6-6 weighted ring dips Custom Metcon EMOM 6’ 12 strict chin ups 100 m run 1’ rest Custom Metcon (Rondas y Reps) AMRAP 13’ 40 double unders 1 ring muscle up + 2 […]

Warmup 500 m Run or Row Paso de Oso + 12 Push Up x 2 sets 10 Box Jump + 12 Air Squat x 2 sets 10/8/6/4 reps de Clean High Pull empezando con barra y subiendo poco peso para luego hacer las series de 3 reps. Weightlifting (Clean Pull) A-STRENGHT: 5 Rounds: Clean High […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 5 paso gusano en el sitio + push up 3 wall climb 10 sit up roll Custom Metcon Shoulder press snatch grip 3 x 6 @ 60% 1rm 3 x 4 @ 70% Snatch balance 3 x 4 @ 40% 1rm shoulder press 3 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 kb clean & press 5 L/R 10 kb snatch 5 L/R 10 goblet squat Weightlifting (Turkish Get Up) 10-10-8-8-8 alternating Turkish get up Custom Metcon (Rondas y Reps) AMRAP 10’ 10 alternating kb snatch (24/28) 20 MBC (20/16) 2’ rest Custom Metcon (Rondas […]

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 power clean con barra 10/8/6 Reps. de Power Clean subiendo de Peso en cada round Weightlifting (Power Clean) A-STRENGHT: 5 Rounds Power Clean x 5 […]

Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Women snatch 65 lb. Time cap: 12 minutes Open 19.4 Scaled For total time: 3 rounds of: 10 snatches 12 bar-facing burpees […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 5 paso gusano en el sitio + push up 5 + 5 tocar punteras en posición paso del oso 10 scarecrow Custom Metcon Push press + push jerk 3 x 4 + 4 @ 60% 1rm push press 3 x 4 + 4 @ […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 passthroug 10 paso gusano en el sitio + push up 10 K2E Weightlifting (Snatch) 5 x 3 squat snatch T&G Custom Metcon (Tiempo) 0 to 4 12 squat snatch @ 80% 3rm T&G 6 ring muscle up 4 to 8 24 alternating OH […]