Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 ring rows Gymnastics (Pull-up) 5 x 10 weighted pull ups Metcon Tabata deadlift @ 30% 1rm 20’’ do reps (min. 10 reps) 10’’ holding bar deadlift position (sujetamos la barra en posición de peso muerto) [PROHIBIDO USAR AGARRE INVERTIDO] […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico para snatch Metcon Power snatch + hang power snatch 3 x 4 @ 40% 1rm power snatch 2 x 4 @ 60% High hang snatch pull 1 x 6 @ 60% 1rm squat snatch 1 x 6 @ 75% 1 x 6 @ 85% […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 snatch push press 10 OHS Weightlifting (Bench Press) 4 x 6 bench press + 6 OHS Metcon Tabata bench press @ 50% 6rm 20’’ do reps (min. 8 reps) 10’’ rest (será sujetando la barra con los brazos extendidos) 2’ rest […]

Warmup 500 m Run or Row Then 2 Rounds: 10 x Bodyweight Good Morning 5 x Inchworm w/ Push Up 8 x ring Row + 8 x Air Squat 10 x Band Pull Apart Metcon A-STRENGTH: 12´ EMOM Even minutes: Deadlifts x 10 Reps @ 60% 1RM Odd Minutes: 10 DB Strict Press (15/10 K) […]

Warmup 500 m Run or Row Paso de Gusano + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo cuarto de sentadilla + 20´´ media sentadilla + 10 Ring Row x 2 sets Weightlifting (Front Squat) A-STRENGTH: Front Squats 5 x 4 @ 75-80-85-80-75% Metcon (Tiempo) […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 ring rows 10 WBS Weightlifting (Bent Over Row) 5 x 10 barbell row Metcon (Tiempo) 4 rounds 21 strict pull ups 15 thruster (40/25) 50 double unders Time Cap: 20’

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 alternating DB snatch Weightlifting (Shoulder Press) 5 x 10 shoulder press Metcon OTM 4’ 6 shoulder press @ 60% 10rm shoulder press 10 push press @ 60% 10rm shoulder press 2’ rest Metcon […]

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 Snatch con barra 8/6/4 Reps. de Power Snatch subiendo de Peso en cada round Weightlifting (Power Snatch) A-STRENGTH: 5 ROUNDS OF: 3 Snatch High […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamientoi específico para Clean & jerk Metcon Hang squat snatch + OHS 3 x 6 @ 40% 1rm OHS 2 x 6 @ 60% 3 x 6 @ 75% Power clean + push press 3 x 4 @ 40% 1rm power clean 1 x 4 @ […]

Warmup 1000 m row / run Calentamiento general articular 4 escaleras agilidad 4 sprints variados Weightlifting (Front Squat) 5 x 10 front squat Metcon (Tiempo) 2 rounds Complex (5 hang power clean + 9 front squat + 3 hang squat clean + 5 hang power clean) @ 70% 10rm front squat(cada vez que se suelte […]