WARM UP 2 RONDAS 10 BANDED GLUTE BRIDGE 10 PLATE ROMANIAN DEADLIFT 10 REVERSE SNOW ANGELS 10+10 MONSTER WALK STRENGHT EMOM 15´ CADA 3´ 2 DEAD LIFT (2-1-X-1) 2 STRICT PULL UP RPE 8 RIR 1-2 *90% SKILL HANG SQUAT CLEAN METCON AMRAP 10´   RX 2 HANG POWER CLEAN | 40/30 KG 5 THRUSTER...

WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 FLEXION ESCAPULAR 10 PULLS APART STRENGHT EMOM 16´ 2 BENCH PRESS (2-0-X-1) 1X STRICT T2B RIR 2 RPE 8 RIR 1-2 *90% SKILL REPASO TÉCNICA T2B METCON FOR TIME: 9/8/7/6/5/4/3/2/1 (15´ TC)   RX GUSANO + STRICT PUSH UP T2B *ENTRE RONDAS 30 DU...

WARM UP 2 RONDAS 20´´ ISO WALL SQUAT 15/15´´ PVC FRONT RACK POSITION 10/10 SUPERMAN CONTRALATERAL 20´´ BOOTSTRAPPERS 10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15´ CADA 3´ 2 FRONT SQUAT (2-0-X-1) 2 STRICT PULL UP RPE 8 RIR 1-2 *90% SKILL PRACTICAR DU METCON 5 ROUNDS FOR TIME (15´ TC)   RX 10 DEAD LIFT...

WARM UP 2 RONDAS 10 KB GOOD MORNING 10 KB HALO 10 KB SLING SHOT 10 KB SQUAT 5/5 KB WINDMILL (KNEELING) (AQUÍ K. WINDMILL NIVEL 2) STRENGHT EMOM 16´ 0-1´ CRUNCH ABD/PLANCHA FRONTAL 1-2´ STRICT PUSH UP 2-3´ KB SHOULDER PRESS 3-4´ REST SKILL KB CLEAN AND PRESS (DESDE COLGANTE) METCON FOR TIME (12´...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 20´´ PVC PASS THROUGH 10 WALL ANGEL STRENGHT EMOM 15´ CADA 3´ 3 BACK SQUAT (2-0-X-1) 3 STRICT CHIN UP RIR 2 RPE 7.5 RIR 2-4 *85% SKILL HANG POWER SNATCH METCON AMRAP 10' RX 3 HANG POWER SNATCH | 40/30 KG...

WARM UP 2 RONDAS 30 JUMPING JACK 15/15´´ PVC FRONT RACK POSITION 5/5/5/5 YTWL 20´´ FRONT PLANK STRENGHT EMOM 15´ CADA 3´ 3 SHOULDER PRESS (2-0-X-1) 20´´ FRONT PLANK O 1 SERIE RUEDA ABDOMINAL RPE 7.5 RIR 2-4 *85% SKILL PUSH JERK METCON 2 X AMRAP 4´ + 2´ REST RX 10 KB SWING |...

WARM UP 2 RONDAS 10 BANDED GLUTE BRIDGE 10 PLATE ROMANIAN DEADLIFT 10 REVERSE SNOW ANGELS 10+10 MONSTER WALK STRENGHT EMOM 15´ CADA 3´ 3 DEAD LIFT (2-1-X-1) 3 STRICT PULL UP RPE 7.5 RIR 2-4 *85% SKILL KB SNATCH METCON FOR TIME 15' TC RX 50/40/30/20/10 KB SNATCH | 20/16 KG 25/20/15/10/5 BURPEE BOX...

WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 FLEXION ESCAPULAR 10 PULLS APART STRENGHT EMOM 15´ CADA 3´ 3 BENCH PRESS (2-0-X-1) 1X STRICT T2B RIR 2 RPE 7.5 RIR 2-4 *85% SKILL DU METCON FOR TIME 18' TC RX 800 M RUN 50 SIT UP 100 DU 50 SIT UP 100...

WARM UP 2 RONDAS 20´´ ISO WALL SQUAT 10/10 SUPERMAN CONTRALATERAL 20´´ BOOTSTRAPPERS 10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15´ CADA 3´ 3 FRONT SQUAT (2-0-X-1) 3 STRICT PULL UP RIR 2 RPE 7.5 RIR 2-4 *85% SKILL HANG POWER CLEAN METCON FOR TIME: 10/9/8/7/6/5/4/3/2/1 (10´ TC) RX DEAD LIFT  40/30 KG HANG POWER CLEAN...