WARM UP 3 RONDAS 50 JUMPING JACK 10 CAT CAMEL 15/15" PVC SHOULDER FLEXION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 12'30" cada 2'30" 3 SERIES DE 2 SHOULDER PRESS (2-0-1-1) 2 SERIES DE 1 SHOULDER PRESS (2-0-1-1) * RIR 2-1 ALREDEDOR 90-95% SKILL PUSH JERK METCON 4 RONDAS POR TIEMPO 14' T.C RX 5 GUSANO...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED SCAPULA RETRACTION 20" HIP MOBILITY 90/90 20" PVC PASS THROUGH STRENGHT EMOM 12'30" cada 2'30" 3 SERIES DE 2 DEAD LIFT (2-1-1-1) 2 SERIES DE 1 DEAD LIFT (2-1-1-1) * RIR 2-1 ALREDEDOR 90-95% SKILL  HANG POWER SNATCH METCON 4 RONDAS POR TIEMPO 10' T.C...

WARM UP 2 RONDAS 30 BANDED JUMPING JACK 20" ANKLE DORSIFLEXION 20" ACTIVE PLANK 5/5/5/5 YTWL STRENGHT EMOM 12'30" cada 2'30" 3 SERIES DE 2 FLOOR PRESS (2-0-1-1) 2 SERIES DE 1 FLOOR PRESS (2-0-1-1) * RIR 2-1 ALREDEDOR 90-95% SKILL TABATA FRONT PLANK SIDE PLANK METCON AMRAP 15' T.C. RX 400 M RUN 10...

WARM UP 2 RONDAS 10 BANDED SQUAT 15/15" PVC FRONT RACK POSITION 20" BOOTSTRAPPERS STRENGHT EMOM 12'30" cada 2'30" 3 SERIES 2 FRONT.SQ (2-0-1-1) 2 SERIES 1 FRONT SQ (2-0-1-1) * RIR 2-1 ALREDEDOR 90-95% * RIR 2 ALREDEDOR 90% SKILL SQUAT CLEAN METCON 3 RONDAS POR TIEMPO 8' T.C RX 5 SQUAT CLEAN |...

WARM UP 2 RONDAS 10 10 BANDED SQUAT 15/15" PVC FRONT RACK POSITION 15/15" PVC SHOULDER FLEXION 20" BOOTSTRAPPERS STRENGHT EMOM 12'30" cada 2'30" 2 FRONT SQUAT (2-0-1-1) 5 STRICT PULL UP (2-0-1-1) * RIR 2 ALREDEDOR 90% SKILL - METCON 3 RONDAS POR PAREJAS (18' T.C.) RX 30 WALL BALL | 9/6 KG 30...

WARM UP 2 RONDAS 30 BANDED JUMPING JACK 20" ANKLE DORSIFLEXION 15/15" SAMSON STRETCH 20" ACTIVE PLANK 5/5/5/5 YTWL STRENGHT EMOM 12'30" cada 2'30" 2 FLOOR PRESS (2-0-1-1) 6/6 PESO MUERTO 1 PIERNA CONTRALATERAL (3-1-1-1) *si no sabe, sin peso, mirar tempo * RIR 2 ALREDEDOR 90% SKILL TÉCNICA PUSH JERK METCON FOR TIME: 21/15/9...

WARM UP 2 RONDAS 10+10 MONSTER WALK 20" BANDED SERRATUS PUNCH 20" FROG ROCKS 20" PVC PASS THROUGH 20" PVC FIGURE 8 STRENGHT EMOM 12'30" cada 2'30" 2 BACK SQUAT (2-0-1-1) 5 STRICT CHIN UP(2-0-1-1) * RIR 2 ALREDEDOR 90% SKILL TÉCNICA POWER SNATCH METCON 3 AMRAP 3' + 1' REST RX 5 POWER SNATCH...

WARM UP 3 RONDAS 50 JUMPING JACK 10 CAT CAMEL 10 REVERSE SNOW ANGELS 10 BANDED SCAPULA RETRACTION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 12'30" cada 2'30" 2 SHOULDER PRESS (2-0-1-1) SERIE T2B/KNEES 90º RIR 2 * RIR 2 ALREDEDOR 90% SKILL TÉCNICA WALL CLIMB METCON FOR TIME: 10/8/4/6/2 (T.C. 10') RX WALL CLIMB T2B...

WARM UP 2 RONDAS 10 KB SWING RUSO 10 KB AROUND THE WORLD 10 KB SQUAT 5/5 KB WINDMILL (RODILLAS) STRENGHT TÉCNICA KB SNATCH 10 RONDAS 10 KB SWING RUSO 1 MANO ALTERNO 10 KB SNATCH TECNICA KB SNATCH SKILL TÉCNICA KB CLEAN 50 RONDAS ALTERNAS 1 KB CLEAN 1 KB FRONT SQUAT SOLTAR KB...