SEMANA II Warmup 2 RONDAS DE 1 SECUENCIA DE: SALTO DE CUERDA O CORRER EN EL SITIO 30 sec. 10 LEVANTAMIENTOS DE CADERA (Half Bridge) 15 AIR SQUATS JUMPS AROUND THE WORLD & OCHO 1 minuto cada ejercicio 8 HALOS POR LADO De derecha a izquierda y de izquierda a derecha 15 AIR SQUATS JUMPS […]

Warmup 500 m Run or Row Paso de Gusano + 12 Push Up x 2 sets 20 Mountain Climber + 12 Air Squat Jump x 2 sets 10 Kipping Swing + 10 Pull Ups x 2 sets Weightlifting (Weighted Pull-up) A-STRENGTH: Weighted Pull-Ups 5-4-3-2-1RM (Subir de peso en cada round) Metcon (Rondas y Reps) B-WOD: […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 alternating DB snatch 10 MBC 10 ring rows Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Reps) 6’ to finish 5m hand stand walk 7 ring muscle up 9 man makers (17’50/12’50) max reps box jump (60/45) 6’ to finish […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 air squat jump 10 ring rows Weightlifting (Back Squat) 4-4-2-2-2 back squat Metcon OTM 5’ 12 front squat @ 40% 2rm back squat 2’ rest Metcon (Tiempo) 21-15-9 deadlift (100/60) T2B 40 double unders (se harán después de […]

Warmup 500 m Run Or Row Paso de Oso + 12 Sit Up x 2 sets Salto de Rana + 10 Hand Release Push Up x 2 sets Calentamiento para clean and Jerk con poco peso: 6 tirones bajos + 6 tirones altos+ 6 Power Clean + 6 Squat Clean + 6 Jerk Drive (https://youtu.be/ue7zmepmunM) […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento general para clean & jerk Metcon Shoulder press 4 x 4 Split jerk 4 x 4 Tall squat clean + hang squat clean 2 x 4 + 2 @ 50% 1rm squat clean 2 x 3 + 2 @ 65% 1rm 2 x 3 + […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 hrpu 10 WBS Weightlifting (Bench Press) 4-4-2-2-2 bench press Metcon EMOM 8’ 10 bent over row (50/30) 15 box jump (60/45) 2’ rest Metcon (Rondas y Reps) AMRAP 10’ 2 complex (hang power clean + push press + cluster) […]

Warmup 500 m Run or Row Paso de carretilla + 10 Push Up sujetando los pies el compi x 2 sets 10 WBS + 10 Sit Up Roll x 2 sets 12 KB Clean and Push Press (6R/L) + 12 Ring Row x 2 sets Weightlifting (Kettlebel Clean) A-STRENGTH: KB Clean and Push Press 10-8-6-4 […]

Warmup 1000 m row Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 WBS 10 ring rows Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) 1000 m run 50 double unders 40 WBS (20/12) 30 T2B 20 HRPU 10 C2B 1000 m run Time cap: 20’