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 cuarto de sentadilla + 20´´ media sentadilla x 2 sets Weightlifting (Front Squat) A-STRENGTH: 4 Rounds Front Squat x 8 Reps (70% de 1 RMax.) Band Pull-Aparts […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 air squat jump 10 american kb swing 10 kb rack lunges 5 L/R Weightlifting (Back Squat) 5 x 2 back squat Metcon OTM 5’ 100 m run 1’ rest Metcon 15 MBC (20/12) 10 american kb swing […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico clean & jerk Metcon Hang squat clean 3 x 6 2 x 4 Power clean 3 x 6 3 x 4 Power clean + push press 4 x 4 3 x 4

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 HRPU 10 MBC Weightlifting (Bench Press) 5 x 2 bench press Metcon OTM 5′ 10 bench press @ 60% 2rm 1′ rest Metcon (Rondas y Reps) AMRAP 14’ 3 squat snatch @ 90% 1rm 200 m run 15 MBC […]

Warmup 500 m Run or Row Paso en cunclillas + 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 1 set cada uno Weightlifting (Bench Press) A-STRENGTH: Bench Press 12 minutes to Establish a 1 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 HRPU 10 ring rows Weightlifting (Shoulder Press) 5 x 2 shoulder press Metcon OTM 5’ 5 pull ups 10 push ups 15 air squats 1’ rest Metcon (Tiempo) 40 double unders 21 deficit HSPU (si ponemos 1 ab-mat, colocaremos 2 discos […]

Warmup 500 m Run or Row Paso de gusano + 12 Sit Up Roll x 2 sets Paso de cangrejo + 15 Air Squat Jump x 2 sets 10 passthrough + 15 Band pull Appart x 2 sets Weightlifting (Push Press) A-STRENGTH: Push Press 15 min to Establish 1 Rep Max Metcon (Tiempo) B- WOD: […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico snatch Metcon Drop snatch 3 x 2 4 x 2 3 x 1 Squat clean 3 x 3 3 x 2 2 x 2 Back squat 5 x 5

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 K2E 10 sit ups Weightlifting (Deadlift) 5 x 2 deadlift + 10 MBC (20/12) Metcon (Tiempo) 12 squat clean @ 70% 1rm squat clean 1 rope climb 10 front squat @ 70% 1rm squat clean 2 rope climb 8 power clean […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets Tenemos 5 minutos para calentar Back Squat empezando con un poco de peso (40/20 K) y subiendo de peso hasta llegar al 70% de 1 RM para luego seguir […]