Warmup 1000 m run/row Calentamiento general articular Estiramiento general 5 rounds salidas de reacción Bert For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees Scaling This Hero […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Shoulder press snatch grip 3 x 10 Hang power snatch + push press snatch grip 2 x 6 + 6 @ 50% 1rm push press 2 x 4 + 6 @ 60% 1rm OHS 2 […]

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets 10 Ring Row + 10 Pull Ups x 2 sets Gymnastics (Handstand Walk) A- SKILL: Practice 12 ´minutes Hand Stand Walk 21 Guns As Many Rounds as […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 MBC 10 hrpu Weightlifting (Front Squat) 10-10-8-8-8 front squat Custom Metcon (Rondas y Reps) AMRAP 20’ 20 saltos laterales a la barra 2 Complex (floating deadlift + hang power clean + hang squat clean) (50/35) 10 burpees over the […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE Weightlifting (Shoulder Press) A-STRENGTH: 5 Rounds EMOM Minute 1 DB Strict Press x 8 reps (15/10 Reps) Minute 2 DB Good Mornings x 16 Reps. 15/10 K.) Minute 3 Sit […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Drop snatch 3 x 6 Hang power snatch 2 x 6 @ 50% 1rm power snatch 2 x 6 @ 60% 1rm 1 x 4 @ 65% 1rm Tall squat snatch (solamente tirón de brazos, […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 alternating DB snatch 10 hrpu Weightlifting (Bench Press) 10-10-8-8-8 bench press Custom Metcon EMOM 6’ 10 bench press @ 90% 8rm 6 bench press @ 105% 8rm 1’ rest Custom Metcon (Tiempo) 3 […]

Warmup 500 m Run or Row Paso de lagartija hacia atras + 12 HRPU x 2 sets 12 Kb Thruster (6R/L) + 12 Deadlift Kb x 2 sets Circuito de saltos con 4 KB + 2 cajones pequeños+ 2 Medianos + 1 grande x 3 sets Skill A-SKILL: 4 Rounds: Box Jump Tall x 3 […]

Warmup 500 m Run or Row then: • 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets. • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 10 Push Ups x 2 sets Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra […]