Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 WBS 10 ring rows Weightlifting (Bench Press) 5 x 8 Bench press Metcon OTM 4’ 10 barbell bent over row (50/30) 1’ rest Metcon (Tiempo) 5 rounds 40 double unders 8 strict pull ups 6 T2B 4 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 4 salidas explosivas variadas Weightlifting (Overhead Squat) 5 x 8 OHS Metcon (Rondas y Reps) AMRAP 12’ 1 legless rope climb 5 squat snatch @ 70% 1rm 10 T2B 2’ rest AMRAP 6’ OHS @60% 1rm squat snatch

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets 10 Ring Row + 8 Chin Ups x 2 sets 2 salidas en cuerda (o de pie o sentado) haciendo 3 o 4 brazadas + 12 Sit Ups Disk (10/5 K) x 2 sets Gymnastics (Rope Climb) A-SKILL GYMNASTIC: […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico para clean Metcon Metcon Push press + Split jerk calentamos hasta llegar al 60% 2 x 4 + 4 @ 70% 1rm split jerk 3 x 3 + 3 @ 80% 1rm split jerk Floating deadlift + hang squat clean 2 x 6 + […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 hrpu 10 pull ups Weightlifting (Weighted Pull-up) 5 x 8 weighted pull ups Metcon (Tiempo) 400 m run 8 tire flip 8 burpees 8 cluster (60/40) 8 burpees over the bar 300 m run 6 tire flip […]

Warmup 500 m Run or Row Paso de gusano + 12 Sit Up Roll x 2 sets Paso de cangrejo + 15 Air Squat Jump x 2 sets 3 sets de 15/12/10 Reps. de Sumo Deadlift High Pull empezando con la barra y subiendo de peso para despues seguir con los 5 sets de 10 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 push press snatch grip (por detrás) 10 OHS 10 K2E Gymnastics (Pistol) 12’ practise pistols Metcon (Tiempo) ‘Amanda’ 9-7-5 ring Muscle up snatch (60/43)

Warmup 500 m Run or Row Paso de Oso + 12 HRPU x 2 sets 2 Rounds of: 10 WBS + 10 Kb Swing + 10 Step Lunge + 10 DU Metcon (Rondas y Reps) A-WOD: With a Partner, complete as many rounds as possible in 30 Minutes: I go, you go. 200 m. Run.(Corremos […]

Warmup 500 m Run or Row Paso de lagartija + 12 Sit Up x 2 sets Walking Lunge Kb Farmer Carry + 12 Air Squat x 2 sets 6´para calentar Front Squat hasta llegar al 90% de 1 RM Weightlifting (Front Squat) A-STRENGTH: 4 Rounds of: Front Squat x 2@ 95% de 1 RM KB […]