Warmup 2 rounds: 200 m Run Paso de lagartija 12 Push Up 10 Squats Push Disk (10/5 K) 8 Kipping Pull Ups Gymnastics (Weighted pull-ups) A-STRENGTH: Strict Pull-Ups 10 Strict Pull-Ups (bodyweight) 8 Weighted Pull-Ups + 2,5 K 7 Weighted Pull-Ups + 6 K 6 Weighted Pull-Ups + 8 K 5 Weighted Pull-Ups + 10 […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 3 pasos disco lateral desde plancha 10 passthrough 10 sot press Custom Metcon Back squat 1 x 4 @ 60% 1rm 3 x 5 @ 75% 3 x 5 @ 85% Hang snatch 4 x 6 @ 60% Hang high snatch pull 2 x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 DB 10 alternating DB snatch 5 burpees Custom Metcon (Tiempo) 4 rounds 20 DB snatch 10 L/R (22’50/17’50) 100 m pinched disk (15/10) 10 burpees Time cap: 20’ 2’ rest Weightlifting (DB shoulder press) 5 x 10 DB […]

Warmup 2 rounds: 250 Row Paso de cangrejo 10 Ring Rows 15 Sit Ups 5 reps. De Burpees Weightlifting (Shoulder Press) A- STRENGTH: Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 75% de 1 RM después: 1-Shoulder Press 5 sets of 5 reps@80% de 1 […]

Warmup Warmup 100m run 10 air squats 100m run 10 sit ups 100m run 10 push ups 100m run 10 kbs Skill Skill agarres ninja Custom Metcon (Tiempo) Wod chipper endurance, por parejas 4 k assault bike 50 Box jump 2 k row 50 kbs ruso(32/24) 1.600m run 120m trineo

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 WBS 20 double unders Weightlifting (Back Squat) 5 x 10 back squat Custom Metcon Tabata air squats (los 10’’ los aguantamos en 90º de flexion, nunca abajo del todo ni extendidos) 1’ rest Custom Metcon (Tiempo) 200 […]

Warmup 500 m Run or Row Paso de lagartija + 12 HRPU x 2 sets 10 Air Squat + 5 Burpees x 2 sets Calentamiento Burguerner para Hang Power Clean Weightlifting (Hang Power Clean) A- STRENGTH: Hang Power Clean 5 x 3 Reps. (add wt. each set) Rest 1´ Custom Metcon (Tiempo) B-WOD: 5 Rounds […]

Warmup 500 m Run or Row Paso de Oso + 10 Air Squat Jump x 2 sets Paso de lagartija en arrastre con goma por el compi + 10 Push Up x 2 sets Paso de cangrejo + 10 Sit Up x 2 sets Weightlifting (Shoulder Press) A- STRENGTH: 5 Rounds Strict Press x 5 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Front squat 1 x 4 @ 60% 1rm 2 x 5 @ 75% 2 x 5 @ 80% Split jerk + push in split 1 x 2 + 2 @ 75% 1rm split jerk 2 x 2 + 2 @ 80% 1 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 DB cluster 10 ring push up 10 ring rows Gymnastics (Pistol) 12’ practise pistols Custom Metcon (Tiempo) GIRL ‘COE’ 10 rounds 10 thruster (43/30) 10 ring push up Time cap: 30’