WARM UP 2 RONDAS 10 REVERSE SNOW ANGELS 15/15" SAMSON STRETCH 20" ANKLE DORSIFLEXION STRENGHT 15' TIME CAP RM QUE HAYA FALTADO EXPLICAR PROTOCOLO RM 1X2 RPE 5 1X2 RPE 6 1X2 RPE 7 1X1 RPE 7 1X1 RPE 8 1X1 RPE 9 RM SKILL - METCON 3 RONDAS POR TIEMPO (POR PAREJAS) RX 400...

WARM UP 2 RONDAS 10+10 MONSTER WALK 20" BANDED SERRATUS PUNCH 20" FROG ROCKS 15/15" PVC FRONT RACK POSITION STRENGHT 15' TIME CAP BACK SQUAT EXPLICAR PROTOCOLO RM 1X2 RPE 5 1X2 RPE 6 1X2 RPE 7 1X1 RPE 7 1X1 RPE 8 1X1 RPE 9 RM SKILL TECNICA POWER CLEAN AND PUSH JERK METCON...

WARM UP 3 RONDAS 50 JUMPING JACK 10 CAT CAMEL 10 BANDED PULL APART 10/10 SUPERMAN CONTRALATERAL STRENGHT 15' TIME CAP BENCH PRESS EXPLICAR PROTOCOLO RM 1X2 RPE 5 1X2 RPE 6 1X2 RPE 7 1X1 RPE 7 1X1 RPE 8 1X1 RPE 9 RM SKILL PUSH PRESS METCON EMOM 10' cada 2'30" RX 5...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED SCAPULA RETRACTION 20" HIP MOBILITY 90/90 15/15" PVC FRONT RACK POSITION STRENGHT 15' TIME CAP DEAD LIFT EXPLICAR PROTOCOLO RM 1X2 RPE 5 1X2 RPE 6 1X2 RPE 7 1X1 RPE 7 1X1 RPE 8 1X1 RPE 9 RM SKILL TECNICA HANG SQUAT CLEAN METCON...

WARM UP 2 RONDAS 30 BANDED JUMPING JACK 20" ACTIVE PLANK 15/15" PVC SHOULDER FLEXION 10/10 SUPINE SHOULDER FLEXION 5/5/5/5 YTWL STRENGHT 15' TIME CAP RM SHOULDER PRESS EXPLICAR PROTOCOLO RM 1X2 RPE 5 1X2 RPE 6 1X2 RPE 7 1X1 RPE 7 1X1 RPE 8 1X1 RPE 9 RM SKILL TABATA WALL TOUCHES /...

WARM UP 2 RONDAS 10 BANDED SQUAT 20" BOOTSTRAPPERS 20" PVC PASS THROUGH 5 BOX JUMP BRAZOS EN JARRA MAXIMA ALTURA STRENGHT 15' TIME CAP RM FRONT SQUAT EXPLICAR PROTOCOLO RM 1X2 RPE 5 1X2 RPE 6 1X2 RPE 7 1X1 RPE 7 1X1 RPE 8 1X1 RPE 9 RM SKILL POWER SNATCH METCON 3...

WARM UP 2 RONDAS 10 REVERSE SNOW ANGELS 15/15" SAMSON STRETCH 15/15" PVC SHOULDER FLEXION STRENGHT EMOM 12'30" cada 2'30" 3 SERIES DE 2 X (2-0-1-1) 2 SERIES DE 1 X (2-0-1-1) * RIR 2-1 ALREDEDOR 90-95% *HACER 1 DE LOS MOVIMIENTOS QUE HAYA FALTADO A LO LARGO DE LA SEMANA SKILL KB THRUSTER METCON...

WARM UP 2 RONDAS 10/10 SUPERMAN CONTRALATERAL 10+10 MONSTER WALK 20" BANDED SERRATUS PUNCH 20" FROG ROCKS STRENGHT EMOM 12'30" cada 2'30" 3 SERIES DE 2 BACK SQUAT (2-0-1-1) 2 SERIES DE 1 BACK SQUAT (2-0-1-1) * RIR 2-1 ALREDEDOR 90-95% SKILL TÉCNICA COMPLEX DEAD LIFT HANG POWER CLEAN FRONT SQUAT THRUSTER METCON 5 RONDAS...