Warmup 350 m row Calentamiento general artcular Estiramiento general Calentamiento específico para snatch Metcon Drop snatch 3 x 4 Hang power clean + hang squat clean 3 x 4 + 2 @ 65% 1rm squat ckean 2 x 3 + 2 @ 75% 1rm Clean & jerk 2 x 3 @ 75% 1rn squat snatch […]

Warmup 1000 m row/ run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 air squat jump Weightlifting (Split Jerk) 5-5-3-3-3 split jerk Metcon OTM 4’ 5 split jerk @ 80% 3rm 10 burpees 2’ rest Metcon (Tiempo) 30 double unders 30 thruster (50/35) 200 m run 30 cal row 30 hang […]

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 (Front Squat) A-STRENGTH: 1. Front Squat – 4 x 6 Reps@75% de 1 Rm; 1 min […]

Warmup 500 m Run or Row Salto de Rana + 12 air Squat x 2 sets 5 Burpees + 10 Push Ups x 2 sets Calentamiento para snatch deadlift 2 rounds de 6/4 reps subiendo de peso en cada round Weightlifting (Snatch Deadlift) A-STRENGTH: 5 Rounds Snatch Deadlift x 3 Reps@90% de 1 RM. Wall Climb […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 5 paso del gusano + push ups 10 air squat jump 10 ring rows Weightlifting (Bench Press) 5-5-3-3-3 bench press + OHS Metcon OTM 4’ 6 OHS @80% 3rm 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 2 complex (hang power snatch + hang […]

Warmup 500 m Run or Row Paso de Oso + 12 Sit Up Roll x 2 sets Paso de carretilla y al llegar el compi me sujeta los pies y hago 10 Push Up luego el compi lo repite 10 Air Squat Jump + 10 Kb Step Lunge (5R/L) x 2 sets Gymnastics (Rope Climb) […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 5 burpees 10 WBS Weightlifting (Back Squat) 5-5-3-3-3 back squat Metcon 5 rounds, 2 equipos mitad a cada lado 10 front squat @ 60% 3rm 20 saltos laterales a la barra catch the MB (se corre hasta el […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico para snatch Metcon Split jerk 3 x 4 Tall snatch 3 x 4 @ 65% 1rn squat snatch 2 x 3 @ 75% 1rm Tirón alto snatch 3 x 3 @ 95% 1rm squat snatch 2 x 2 @ 105% 1rm 1 x 2 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general Juegos varios (salidas reacción, face to face, …) (Controlando el tiempo, como si fuera un calentamiento de diario) Gymnastics (Ring Dip) 5-5-3-3-3 weighted ring dips Metcon (Tiempo) 80 double unders 8 tire flip 8 ring muscle up 60 double unders 6 tire flip 6 […]

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 Weightlifting (Hang Power Clean) A- STRENGTH: 5 Rounds 2 x (High Hang Power Clean + Low Hang Power Clean)( Subir de […]