WARM UP 2 RONDAS 5/5/5/5 YTWL 15/15" SIDE PLANK 20" WGS 20" HIP MOBILITY 90/90 STRENGHT RM BENCH SQUAT 5X12 50% (2-0-X-1) METCON EMOM 20' (POR MUERTE SI NO SOY CAPAZ DE AGUANTAR LAS REPES) 0-1' X BURPEES 1-2' REST 2-3' X WALL BALL 3-4' REST (LA IDEA ES QUE TERMINEN AL LÍMITE O QUE...

WARM UP 2 RONDAS 10 CAT CAMEL 20" FROG ROCKS 15/15" PVC FRONT RACK POSITION 20" PVC PASS THROUGH STRENGHT RM FRONT SQUAT 5X12 50% (2-0-X-1) SKILL TÉCNICA SNATCH METCON 20 ROUNDS FOR TIME (10´ TC) 1 SNATCH 2 BOX JUMP OVER 3 KB SWING AMERICANO (RESALTAR LA IMPORTANCIA DE LAS TRANSICIONES RÁPIDAS) RX 60/40...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT RM SHOULDER PRESS 5X12 50% (2-0-X-1) METCON FOR TIME: (18' TC) 400 M RUN 50 DU 50 SIT UP 400 M RUN 30 DU 30 SIT UP 400 M RUN 10 DU 10 SIT UP (MIRA EL EJERCICIO...

WARM UP 2 RONDAS 10 AIR SQUAT 20" BOOTSTRAPPERS 15/15" PVC FRONT RACK POSITION 10 PULLS APART STRENGHT RM BACK SQUAT 5X12 50% (2-0-X-1) SKILL TÉCNICA POWER CLEAN METCON AMRAP 10´ 1 DEADLIFT 2 POWER CLEAN 3 FRONT SQUAT 4 BURPEES OTB (HACED LISTA DE RONDAS EN PIZARRA) RX 60/40 KG SCALED 35/25 KG OPEN...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 15/15" KNEELING KB WINDMILL 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT RM BENCH PRESS O 5X12 50% (2-0-X-1) SKILL TÉCNICA THRUSTER (CODOS ARRIBA,EMPUJE PIERNAS + EMPUJE BRAZOS) METCON FOR TIME (9´ TC) 400 M RUN X THRUSTER 400 M RUN RX 50 REPS 30/25...

WARM UP 2 RONDAS 10 AIR SQUAT 20" BOOTSTRAPPERS 15/15" PVC FRONT RACK POSITION 10 PULLS APART STRENGHT RM QUE FALTE METCON POR PAREJAS (RELEVOS, SOLO TRABAJA 1) A) AMRAP 6' + 2' REST 5 BURPEES SYNCRO + 20 DU INDIVIDUAL B) AMRAP 6' + 2' REST 5 WALL BALL + 5 KB SWING C)...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 REVERSE SNOW ANGELS 10 BANDED SCAPULA RETRACTION 20" ROTACIÓN TORÁCICA EN CUADRUPEDIA STRENGHT RM DEADLIFT SKILL 2 KB CLEAN AND PRESS METCON FOR TIME (10´ TC) 10 2 KB SWING RUSO 10 2 KB CLEAN 10 2 KB PRESS 10 2 KB LUNGE 100 DU 10...

WARM UP 2 RONDAS 5/5/5/5 YTWL 15/15" SIDE PLANK 20" PVC PASS THROUGH 20" HIP MOBILITY 90/90 STRENGHT RM BENCH PRESS METCON EMOM 20' X PUSH UP X PULL UP X SIT UP RX 5 REPS SCALED 4 REPS BANDED PULL UP OPEN 3 REPS JUMPING PULL UP

WARM UP 2 RONDAS 10 CAT CAMEL 20" FROG ROCKS 20" WGS 15/15" PVC FRONT RACK POSITION STRENGHT RM FRONT SQUAT SKILL HANG POWER CLEAN METCON AMRAP 8' 3 DEAD LIFT 3 HANG POWER CLEAN 3 FRONT SQUAT 3 BAR FACING POGO BURPEE *CADA RONDA + 3 BURPEES RX 60/40 KG SCALED 40/25 KG OPEN...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT RM SHOULDER PRESS SKILL T2B METCON FOR TIME: 10/9/8/7...1 (14´ TC) BOX JUMP GUSANO T2B RX 70/60 CM SCALED 60/50 KG LEGS UP OPEN 50/40 CM SIT UP