WARM UP 2 RONDAS 30 JUMPING JACK 10 SUPINE SHOULDER FLEXION 10+10 MONSTER WALK 10 PULLS APART 20´´ FRONT PLANK STRENGHT EMOM 15´ CADA 3´ 8 SHOULDER PRESS (2-1-X-1) 15/15´´SIDE PLANK *AVANZADO: SIDE PLANK CLAMSHELL RPE 7 RIR 3-4 *73% SKILL TECNICA BOX HSPU METCON EMOM 12' RX 0-1´ 50 DU 1-2´ MAX HSPU 2-3´...

WARM UP 2 RONDAS 15/15´´ PVC FRONT RACK POSITION 10 SUPINE SHOULDER FLEXION 10/10 SUPERMAN CONTRALATERAL 10+10 MONSTER WALK STRENGHT EMOM 15´ CADA 3´ 8 SHOULDER PRESS (2-1-X-1) 8 STRICT T2B RPE 7 RIR 3-4 *70% SKILL - METCON FOR TIME: POR PAREJAS (20´ TC) RX 100 AIR SQUAT SYNCRO 200 DU/SU RELEVO 100 WALL...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 PLATE ROMANIAN DEADLIFT 10 SUPINE SHOULDER FLEXION 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15´ CADA 3´ 8 DEAD LIFT (2-1-X-1) 8 STRICT PULL UP RPE 7 RIR 3-4 *70% SKILL TECNICA POWER CLEAN AND JERK METCON FOR TIME 15/10/5 (7´ TC) RX POWER CLEAN AND JERK...

WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 FLEXION ESCAPULAR 30/30´´ BANDED HAMSTRING STRETCH STRENGHT EMOM 15´ CADA 3´ 8 BENCH PRESS (2-1-X-1) 20/20´´´SIDE PLANK *AVANZADO: SIDE PLANK CLAMSHELL RPE 7 RIR 3-4 *70% SKILL - METCON AMRAP 16´ RX 200 M RUN MAX T2B UNBROKEN MAX HSPU UNBROKEN *ESCALAR FLEXIONES PARA...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 10 WALL ANGEL 20´´ PVC PASS THROUGH STRENGHT EMOM 15´ CADA 3´ 8 BACK SQUAT (2-1-X-1) 8 CHIN UP RPE 7 RIR 3-4 *70% SKILL HANG SQUAT SNATCH METCON METCOM RX A) 0-5´ MAX REP HANG SQUAT SNATCH | 50/35 KG *SI...

WARM UP 2 RONDAS 5/5/5/5 YTWL 15/15´´ PVC FRONT RACK POSITION 10 PVC SHOULDER FLEXION 20´´ FRONT PLANK STRENGHT EMOM 15´ CADA 3´ 6 KB SHOULDER PRESS ALT (2-1-X-1) 8 STRICT T2B RPE 7 RIR 3-4 *SI HAY PROBLEMAS DE MOVILIDAD CON DB SKILL CLUSTER METCON 10/9/8/7…1 (10´ TC) RX BURPEES OTB THRUSTER | 40/30...

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ BOOTSTRAPPERS 10 PULLS APART 15/15´´ DORSIFLEXION CON PICA STRENGHT EMOM 15´ CADA 3´ 8 FRONT SQUAT (2-1-X-1) 8 STRICT PULL UP (2-1-X-0) RPE 7 RIR 3-4 *70% SKILL DU METCON FOR TIME: 50/40/30/20/10 (12´ TC) RX WALL BALL | 9/6 KG DU/SU SCALED WALL BALL | 7/5...

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ BOOTSTRAPPERS 10 PULLS APART 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15´ CADA 3´ 10 FRONT SQUAT (2-1-X-1) 10 STRICT PULL UP (2-1-X-0) *60% SKILL - METCON 3 RONDAS POR TIEMPO (16´ TC) POR PAREJAS RX 400 M RUN (CON BALÓN) | 9/6 KG 30 WALL BALL...