SEMANA I 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 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 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 air squat jump 10 hrpu 10 american kb swing Weightlifting (Front Squat) 5 x 4 front squat Metcon EMOM 20′ 3 power clean @ 80% 1rm 5 american kb swing (32/24) 3 power clean @ 80% 1rm + 5 american kb […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 4 rounds salidas explosivas Weightlifting (Snatch Push Press) 5 x4 Push press snatch grip Metcon (Rondas y Reps) AMRAP 20’ 5 hang power snatch @ 80% 1 rm 100 m run MB

Warmup 500 m Run Or Row Salto de Rana + 12 Air Squat x 2 sets Hacer Circuito de saltos a cajon x 3 Rounds CIRCUITO: 4 KB + 2 Cajones Peq. + 2 Medianos + 1 Grande Skill A-SKILL GYMNASTIC: Pistol. 4 Sets x 10 Reps (5 R/L) Metcon (Tiempo) B-WOD: FOR TIME OF: […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Sprint con resistencia 3 salidas explosivas Weightlifting (Front Squat) 5 x 4 front squat Metcon EMOM 10’ 5 Strict HSPU 5 ring muscle up 2’ rest Metcon For time: Back squat 10-9-8-7-6-5-4-3-2-1 Burpees Box jump (60/45) 1-2-3-4-5-6-7-8-9-10 Habrá que acabar en la […]

Warmup Paso de Oso + 12 Push Up x 2 sets escalera de agilidad + sprint + escalera de agilidad + sprint x 4 sets Saltos en escalera + sprint + vuelta a trote x 3 sets (primer set saltos de escalera de 1 en 1, segundo de dos en dos y tercero de tres […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 air squat jump walking lunges OH 1 DB 10 alternating DB snatch Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) For time 40-30-20-10 Cal row Box jump (75/60) alternating DB snatch (17’50/12’50) T2B Time Cap: 20′

Warmup 500 m Run Or Row Paso de Oso + 12 Push Up x 2 sets Paso de cangrejo + 12 Sit Up Roll x 2 sets 20 Mountain Climber (10R/L) + 10 Kipping Swing en Anillas + 5 T2B en Anillas x 2 sets Skill A-SKILL GYMNASTIC: 12´skin the cat practice then, 3x 3 […]

Warmup CALENTAMIENTO: -AROUND THE BODY: 10 R/L -FIGURA DE 8: 8 R/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) Metcon WOD 1: 5 ROUNDS: CLEAN AND JERK 5 Reps. con cada mano empezar […]