WARM UP 2 RONDAS 10 KB TATER SQUAT 10 KB HALO 10 KB GLUTE BRIDGE 8/8" KB BOTTOM UP PRESS EN LUNGE STRENGHT PESO MUERTO 1 PIERNA 4X8 RPE 7 SENTADILLA BULGARA 4X8/8 RPE 7 SKILL PULL UP METCON EMOM 12' CADA 1'30 5 PULL UP 5 PUSH UP 5 BOX JUMP OVER 5 KB...

WARM UP 2 RONDAS 30 JUMPING JACK 10 FLEXION ESCAPULAR 10 AIR SQUAT 15/15" SIDE PLANK STRENGHT BENCH PRESS 4X8 RPE 7 KB KNEE TALL PLANK KTE 4X20 + 1" PARADA EN CADA POSICION SKILL KIP SWING T2B METCON AMRAP 8' 5 T2B 10 DB PUSH PRESS 15 BURPEES TT 30 DU RX 20/15 KG...

WARM UP 2 RONDAS 2X8 WALL ANGELS 15/15" WGS 15/15" PVC FRONT RACK POSITION 20" HIP MOBILITY 90/90 STRENGHT DEAD LIFT (3-1-X-1) 4X18 RPE 7 STRICT PULL UP 4X10 RPE 6 SKILL SQUAT CLEAN METCON FOR TIME (10') 400 M RUN 3 WALL CLIMB 20 SQUAT CLEAN 3 WALL CLIMB 400 M RUN RX 50/35...

WARM UP 400 M 2 RONDAS 10 BANDED SCAPULA RETRACTION 10 BANDED GLUTE BRIDGE 15/15" PVC FRONT RACK POSITION 10 BAND OH PRESS STRENGHT ALT.DB SHOULDER PRESS 4X18  COPENHAGEN PLANK 3X15/15" SKILL HANG DB SNATCH METCON 4 ROUNDS FOR TIME (20' TC) 10 HANG DB SNATCH 10 DB LUNGE 15 SIT UP 15 WALL BALL...

WARM UP 2 RONDAS 10 CAT CAMEL 20" BOOTSTRAPPERS 10+10 MONSTER WALK 20" PVC PASS THROUGH STRENGHT BACK SQUAT (2-1-X-1) 4X8 RPE 7 STRICT CHIN UP 4X8 RPE 7 SKILL HANG POWER SNATCH METCON AMRAP 8' 5 BURPEES TO TARGET 10 KB SWING HIGH PULL 30 DU RX 40/25 KG SCALED 30/20 KG BANDED PULL...

WARM UP 2 RONDAS 10 CAT CAMEL 20" BOOTSTRAPPERS 10+10 MOSNTER WALK 10/10 SUPINE SHOULDER FLEXION STRENGHT BACK SQUAT (3-2-X-1) 4X10 RPE 6 STRICT CHIN UP 4X10 RPE 6 METCON 5X AMRAP 3' + 1' REST (PAREJAS) 1º) MAX CAL BIKE *CADA MINUTO 10 SQUAT JUMP SYNCRO 2º) MAX CAL ROW *CADA MINUTO 10 BURPEES...

WARM UP 2 RONDAS 10 BANDED ISO WALL SQUAT 10 REVERSE SNOW ANGELS 5/5/5/5 YTWL 20" PVC PASS THROUGH STRENGHT HANG POWER SNATCH EMOM 12' CADA 2' 0-2' 10 HANG POWER SNATCH 2-4' 8 HANG POWER SNATCH 4-6' 6 HANG POWER SNATCH 6-8' 4 HANG POWER SNATCH 8-10' 2 HANG POWER SNATCH *OBJETIVO: IR AUMENTANDO...

WARM UP 2 RONDAS 10 KB TATER SQUAT 10 KB HALO 10 KB SLING SHOT 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT PESO MUERTO 4X10 RPE 6 SENTADILLA BULGARA 4X10/10 RPE 6 SKILL DU METCON AMRAP 4' + 4' REST + AMRAP 4' 5 BURPEES TO TARGET 10 KB SWING HIGH PULL 30 DU...