Warmup 500 m Run or Row Paso de Oso + 12 Push Up x 2 sets Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets Paso de carretilla + 15 sit up Roll x 2 sets Weightlifting (Bench Press) A-STRENGTH: Bench Press. 5-5-5-5-5 Reps. subiendo de peso en cada set. […]

SEMANA IX Warmup 500 m row 5x Inchworm w/ Push Up x 2 sets (Rest 30´´ entre Rounds) 10 Air Squat + 10 Ring Row x 2 sets SIN SOLTAR LA KB: 10 around de body a cada lado 10 ochos entre las piernas a cada lado 10 russian kb swing (Rigido) 10 clean&jerk 5 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo media sentadilla + 20´´ sentadilla completa x 2 sets Weightlifting (Front Squat) A-STRENGTH: Front Squats – 5 x 3 75-80-90-80-75% 10 Half Bridge Plate (Puente con disco […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds inchworm 10 hrpu push up 4 rounds escaleras de agilidad para piernas y brazos Weightlifting (Snatch Deadlift) 10-10-8-8-8 snatch deadlift Metcon (Tiempo) ‘Linda’ 10-9-8-7-6-5-4-3-2-1 Deadlift (1’5 BW) Bench press (1 BW) Power clean (3/4 BW) Time Cap: 20’

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 kb 10 kb snatch 5 L/R 10 goblet squat Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon OTM 4’ 30’’ hand stand hold 2’ rest Metcon (Tiempo) 5 m hand stand walk 21 goblet squat (24/16) 5 […]

GRACE lo Hicimos EL 19/5/2015 Y EL 15/11/16. El peso en kilogramos es 60/43 K 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 clean and Jerk con barra Weightlifting (Clean and Jerk) A-STRENGTH: […]

Warmup 400 m row Calentamiento general articular Estiramiento general 10 passthrough 10 snatch deadlift 5 hang power snatch 10 OHS Metcon Squat snatch 3 x 4 @ 40% 1rm 2 x 2 @ 60% 1rm 2 x 3 @ 75% 1rm 5 x 2 @ 85% 1rm Clean & jerk 3 x 3 + 3 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 snatch deadlift 5 hang power snatch 5 hang squat snatch 10 OHS Weightlifting (Front Squat) 10-10-8-8-8 front squat Metcon tabata air squats (los 10’’ los hacemos aguantando a 90 grados) 1’ rest Metcon (Tiempo) For time 12 cluster (50/30) 40 double […]

Warmup 1000 m Run Salto de rana + 10 Push up x 2 sets 10 Air Squat + 10 Sit Up x 2 sets Metcon A- Hacer un circuito de saltos:(4 Kb/ 2 escaleras de agilidad/ 2 cajones pequeños/2 med./2 Grandes/ 1 escalera.) 4 sets al llegar al final sprint Metcon (Reps) B- WOD: Por […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets Hacemos 10/8/6 Reps de Back Squat para calentar empezando con barra y subiendo de peso hasta llegar al 60% de 1 RM Weightlifting (Back Squat) A-STRENGTH: 5 Rounds Box […]