Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 air squat jump 10 american kb swing 10 hrpu Weightlifting (Bench Press) 8-8-8-6-6 bench press Metcon (Rondas y Reps) AMRAP 12’ 12 hrpu 12 american kb swing (24/16) 12 air squat 1’ rest Metcon (Rondas y Reps) AMRAP 12’ 12 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 Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K) Weightlifting (Turkish Get Up) A-SKILL: Turkish Get-Ups 1 x 3 R/L 1 x 2 R/L 1 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat Jump x 2 sets 10 Ring Row + 12 sit up Roll x 1 sets Weightlifting (Back Lunge) A-STRENGTH: 1A. KB Reverse Lunge – 3 x12 Steps […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 hrpu 10 pull ups Weightlifting (Front Squat) 8-8-8-6-6 front squat Metcon 4 rounds of OT3M (4 rondas de 3’ cada una para hacer los 3 ejercicios. Descansamos lo k nos sobre de los 3’) 10 front squat […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso de lagarto 5 burpees 10 K2E Weightlifting (Good Morning) 8-8-8-6-6 good morning Metcon OTM 3’ 10 good morning @ 80% 8rm 2’ rest Metcon (Tiempo) 15 hang power clean @ 50% 1rm squat clean 12 T2B 10 hang power clean @ […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ 10x Kipping Swings https://youtu.be/2m_NV4ntO8U 10 x side Grasshopper https://youtu.be/1_OgzDRHVlE Skill A-SKILL GIMNASTYC: Calentar bien y luego 4 sets x 2 escaleras basculantes(Se puede subir con las dos manos a la vez o una a una). […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH DB 10 alternating DB snatch 10 air squat jump Gymnastics (Handstand Walk) 12’ PRACTISE HAND STAND WALK Metcon EMOM 6’ 150 m row 10 burpees 2’ rest Metcon (Rondas y Reps) AMRAP 12’ 12 alternating lunges OH 1 DB […]

Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets Calentamos en el rack 8/6/4 reps of Front Squat subiendo de peso hasta llegar al 70% de 1 RM + 5/5/5 reps de Kipping Pull Ups Weightlifting (Front Squat) […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 air squat jump 10 sit up roll Weightlifting (Shoulder Press) 10-10-8-8-8 shoulder press Metcon (Tiempo) 200 m run 14 squat clean (60/40) 200 m run 12 front squat (60/40) 200 m run 10 power clean (60/40) 200 m […]