Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 ring rows 10 air squat jump Weightlifting (Deadlift) 5 x 8 deadlift Metcon (Tiempo) 4 rounds 100 m pinched disk (15/10) 8 deadlift @80% 8rm 4 bar muscle up 4 alternating pistols Time […]

Warmup 500 m Run or Row 2 rounds : Paso de cangrejo 10 Sit Up Roll 10 ring rows 2 Rounds 10 Air Squat Jump debajo de la barra del rack y al saltar tocar la barra (Barra a unos 30 cm de nuestra cabeza) 10 Kipping Swing Metcon A- WOD 1 – 15 min […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Metcon Push press 3 x 5 Drop snatch 3 x 4 @ 50% 1rm squat snatch 2 x 3 @ 60% 1rm Hang power snatch 3 x 4 @ 65% 1rm squat snatch 2 x 3 @ 75% 1rm Tall squat snatch 2 x […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds walking lunges OH 1 kb 10 alternating kb snatch 10 goblet squat Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon OTM 4’ 30’’ hand stand hold 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 10 double KB snatch (20/12) 10 burpees 20 alternating […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso gusano en el sitio + push up 10 OHS 10 K2E Weightlifting (Overhead Squat) 5 x 8 OHS Metcon OTM 4’ 50 double unders 1’ rest Metcon (Rondas y Reps) AMRAP 15’ 6 squat snatch @ 60% 1rm squat snatch 12 T2B (cada […]

Warmup 500 m Run Or Row Salto de Rana + 12 Air Squat x 2 sets 12 Push Up + 5 Burpees x 2 sets Hacer Circuito de saltos a cajon x 3 Rounds CIRCUITO: 4 KB + 2 Cajones Peq. + 2 Medianos + 1 Grande Metcon A-WOD 1: Por parejas 5 rounds cada […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general articular 2 rounds walking lunges OH plate 10 air squat jump Weightlifting (Front Lunge) 10-10-8-8-8 front bar lunges Metcon (Tiempo) 4 rounds 200 m run 10 Complex (front squat + alternating front lunges + back squat+ alternating back lunges front bar) @ 70% 8rm […]

Warmup 500 m Run or Row 2 rounds : Paso de cangrejo 10 Sit Up 10 ring rows 2 Rounds 10 Air Squat Jump debajo de la barra del rack y al saltar tocar la barra (Barra a unos 30 cm de nuestra cabeza) Paso de carretilla + 5x Inchworm w/ Push Up x 1 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico para clean Metcon OHS 3 x 5 Hang power clean 3 x 4 @ 65% 1rm squat clean 2 x 3 @ 75% 1rm Tall squat clean 2 x 3 @ 60% 1rm squat clean 2 x 3 @ 70% 1rm Front squat 2 […]

Warmup 500 m Run or Row then: • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 12 Push Ups x 2 sets Hacemos 12/10/8 Reps de Push Press para calentar empezando con barra y subiendo de peso Weightlifting (Push Press) A-STRENGTH: 1A. Push Press – 5 x […]