Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 ring rows 10 K2E Weightlifting (Deadlift) 10-10-8-8-8 floating deadlift Metcon OTM 4’ 10 good morning (40/25) 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 60 double unders 6 ring muscle up 12 deadlift @ 80% 8rm floating DL

Warmup 350 m row Calentamiento general articular Estiramiento general articular Calentamiento Burguener Metcon Shoulder press 3 x 5 High hang snatch pull 2 x 4 @ 70% 1rm squat snatch 2 x 3 @ 80% 1rm 1 x 3 @ 90% 1rm Tirón alto solo de brazo + Tirón alto solo de brazo y squat […]

Warmup 1000 m row/ run Calentamiento general articular Estiramiento general 5 paso gusano + push up 3 Círculo de la muerte Weightlifting (Bench Press) 10-10-8-8-8 bench press + OHS Metcon 12 OHS @ 90% 8rm OHS 12 plyo push ups (2 discos 20kg a cada lado) 9 hang squat snatch @ 90% 8rm 9 plyo […]

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 SNATCH WARM UP COMPLEX (Entrada en calor para los hombros en el Snatch) 2 rounds: 5 High Pulls + 5 Muscle Snatch + 5 Push Press + 5 […]

Warmup 500 m Run or Row Paso de Gusano + 12 Push Up Diamond x 2 sets 12 SDHP Kb+ 12 Deadlift Kb x 2 sets 15 Sit Ups + 15 fondos triceps en banco o cajon Weightlifting (Romanian Deadlift) A-STRENGTH 1: 5 Rounds L-Sit x 20 seconds DB Romanian Deadlifts x 10 Reps (subiendo […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso gusano 10 K2E 5 burpees Weightlifting (Back Squat) 10-10-8-8-8 back squat Metcon EMOM 6’ 100 m row 15 WBS (20/12) 2’ rest Metcon (Tiempo) 2 rounds 10 T2B 21 thruster (30/20) 10 T2B 15 thruster (30/20) 10 T2B 9 thruster (30/20) Time cap: […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 kb 10 alternating kb snatch Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) 3 rounds 100 m pinched disk (15/10) 200 m run 4 rope climb 200 m run 20 kb snatch 10 L/R (20/12) Time […]

El Benchmark de hoy “ANNIE” lo hicimos tambien el 7/2/14 y el 23/4/16 y el 10/1/17 y el 8/4/17 y el 21/10/17 y el 28/12/17 Warmup 500 m Run or Row Paso de Gusano + 12 Sit Up x 2 sets Salto hacia adelante con sentadilla + 12 Air Squat + 6 Push Up x […]

Warmup 350 m row Calentamiento general articular Estiramiento general articular Calentamiento específico para clean Metcon Muscle snatch 3 x 5 High hang clean pull 2 x 4 @ 70% 1rm squat clean 2 x 3 @ 80% 1rm 1 x 3 @ 90% 1rm Tirón alto solo de brazo + Tirón alto solo de brazo […]

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 8 Ring Row + 8 HRPU + 8 Pull Ups Kipping x 2 sets Gymnastics (Ring Row) A- SKILL GIMNASTYC: Practicar 10´ Skin The Cat Then 3 […]