Warmup 1000 m row / run Calentamiento general articular 2 rounds walking lunges OH 1 kb 10 american kb swing Weightlifting (Snatch) 3-3-3-3-3 squat snatch Metcon OTM 5′ 5 m hand stand walk 1′ rest Metcon AMRAP 14’ 30 double unders 4 squat snatch @ 80% 1rm 4 OHS from ground @ 80% 1rm 3 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 american kb swing 10 air squat jump 10 hrpu 3 salidas de reacción Gymnastics (Muscle-up) 12′ practise ring muscle up Metcon EMOM 6’ 10 chest to bar 10 ring dips Metcon AMRAP 12’ 60 saltos banco sueco Then: 4 hang squat clean (60/40) […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit 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: Front Squats 1. 3-3-3-3 Reps (Build to one heavy set) Then 2. […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento general para snatch Metcon Hang squat snatch (no soltaremos la barra en cada serie) 3 x 6 2 x 4 4 x 4 Power clean 3 x 6 3 x 4 back squat 4 x 4

Warmup 1000 m row / run Calentamiento general articular 2 rounds Paso gusano 5 Burpees 10 ring rows Weightlifting (Push Press) 3-3-3-3-3 Metcon 12 Thrusters (60/40) 12 Burpees 200 m run 9 Thrusters 9 Burpees over the bar 200 m run 6 Thrusters 6 burpees obre the bar 200 m run 3 Thrusters 3 Burpees […]

Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets Turkish Get Up con poco peso explicacion y 2 R/L x 2 sets Weightlifting (Turkish Get Up) A-STRENGTH: Turkish Get-Ups 3 x 5 R/L (Subiendo de peso) rest 1´ […]

Warmup CALENTAMIENTO: -AROUND THE BODY: 10 R/L -FIGURA DE 8: 8 R/L -HALO: 8R/L -SWING A DOS MANOS 180 º: 30´´ x 3 sets. /Rest 30“ -CLEAN AND JERK: : 1´ x 3 Sets/Rest 40´´(30´´ con 1 mano y 30´´ con la otra) Skill TECNICA: LOW WINDMILL AND HIGH WINDMILL Explicacion de los dos ejercicios […]

Warmup 500 m Run Or Row Paso de gusano + 12 Sit Up x 2 sets Calentamiento para Clean and Jerk con poco peso: 5 Buenos dias + 5 Deadlift + 5 Tirones bajos + 5 Tirones altos + 5 Front Squat + 5 Power Clean + 5 Jerk Drive (https://youtu.be/ue7zmepmunM) + 5 Push Press […]

Warmup 500 m Run or Row Paso de lagartija + 12 sit up Roll x 2 sets Salto de Rana + 12 Air Squat Jump x 2 sets Walking Lunge OH Disk (15/10 K) x 10 Push Up x 2 sets Skill A-STRENGTH: 4 Rounds Heavy KB Bulgarian Squat x 8 Reps. R/L 16 reps […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general Calentamiento específico para snatch Weightlifting (Bench Press) 5 x 4 bench press + OHS Metcon EMOM 6’ 8 bench press @ 75% 2rm 200 m row 2’ rest Metcon AMRAP 12’ 4 squat snatch @ 80% 2rm 30 saltos laterales a la barra