Warmup 500 m Run or Row then: • 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets. • 15 Air Squat + 12 Step Lunge (En el sitio) 6 R/L x 2 sets. • Walking Lunge OhH KB (12/8 K) + 10 Push Ups x 2 sets Weightlifting (Back Lunge) A-STRENGTH: […]

Warmup CALENTAMIENTO: -Paso de Oso + 15 Push Ups x 2 sets. -16 Walking Lunge OH KB Goblet. -12 Sit Up OH KB + 12 Air Squat KB – Halo (Circulos por la cabeza con KB) 8 Circulos a izquierda y 8 a derecho. – Russian KB Swing: 30´´ x 3 sets. Rest 30“ -10 […]

Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento general para snatch Metcon OHS 4 x 4 Floating deadlift snatch grip 3 x 8 Tall squat snatch + hang squat snatch 2 x 4 + 2 @ 50% 1rm squat snatch 2 x 3 + 2 @ 65% 1rm 2 x 3 + 2 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Gymnastics (Plank) 5 x 4 weighted chin ups Metcon (Tiempo) 21-15 deadlift @ 60% 1rm burpees 15-9 deadlift @ 60% 1rm burpee box jump (60/45) 21-15-9 deadlift @ 60% 1rm burpee over the box (60/45)

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 Snatch con barra despues con barra sola 10 reps de Snatch Weightlifting (Snatch) A- STRENGTH: Snatch hallar nuestra 1 RM 8-6-4-2-1-1-1 Reps. Metcon (Reps) B- […]

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