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 squat clean 2 x 4 + 2 @ 50% 1rm squat clean 2 x 3 + 2 @ 65% 1rm 2 x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 air squat jump 10 sit ups Weightlifting (Farmer Walk) 8-8-8-6-6 bench press Metcon (Tiempo) 200 m run 20 air squat 400 m run 20 air squat 600 m run 20 air squat 800 m run 20 air squat 1000 […]

Warmup 500 m Run or Row Paso de lagartija + 12 Sit Up Roll x 2 sets 10 Squats Push Disk (10/5 K) + 20 Mountain Climber (10R/L) x 2 sets Paso de carretilla + 12 Push Ups sujetado por el compi x 2 sets Skill SKILL GYMNASTIC: (Breve explicacion de la diferencia entre strict […]

XIV SEMANA Warmup CALENTAMIENTO: -AROUND THE BODY: 10 R/L -FIGURA DE 8: 8 R/L -HALO 10R/L -SWING A DOS MANOS 180 º: 30´´ x 3 sets. /Rest 30“ -SQUAT SWING 12 reps x 2 sets -CLEAN AND YERK: : 1´ x 3 Sets/Rest 40´´(30´´ con 1 mano y 30´´ con la otra) Metcon Todo con […]

Warmup 500 m Run or Row Paso de lagartija hacia atras + 12 sit up Roll x 2 sets Salto de Rana + 12 Air Squat x 2 sets Walking Lunge OH Disk(15/10 K) x 5 Push Up Bomber x 2 sets Weightlifting (Back Squat) A- STRENGTH: Back Squat hacer para calentar 2 sets de […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 air squat jump 10 K2E Weightlifting (Front Squat) 8-8-8-6-6 front squat Metcon (Reps) 4 rounds of OT3M (4 rondas de 3’ cada una para hacer los 3 ejercicios. Lo k nos sobre de los 3’ después de hacer los […]

Warmup 1000 m run / row Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 sit up roll 10 air squat jump Weightlifting (Good Morning) 8-8-8-6-6 good morning Metcon OTM 3’ 10 good morning @ 80% 8rm 2’ rest Metcon (Tiempo) 15 hang power clean @ 60% 1rm 12 T2B 10 hang power clean […]

Warmup 500 m Run or Row Paso de Oso + 10 Air Squat Jump x 2 sets Paso de lagartija en arrastre con goma por el compi + 10 Push Up x 2 sets Paso de cangrejo + 10 Sit Up x 2 sets Weightlifting (Push Jerk) A-STRENGTH: Push Jerk 5-5-5-5-5 Reps. Metcon (Tiempo) B-WOD: […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento general para snatch Metcon Drop snatch 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 + […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 DB 10 alternating DB snatch 10 air squat jump Gymnastics (Handstand Walk) 12’ PRACTISE HAND STAND WALK Metcon OTM 3’ 150 m row 2’ rest Metcon (Rondas y Reps) AMRAP 15’ 12 alternating lunges OH 1 DB (20/15) […]