WARM UP 400 M RUN 2 RONDAS 20" ISO WALL SQUAT 15/1'0 KG 15/15" PVC FRONT RACK POSITION 5/5/5/5 YTWL 20" BOOTSTRAPPERS STRENGHT BACK SQUAT (2-0-X-1) 4X2 RPE 9  DB ROW 1 MANO 4X6/6 RPE 7  SKILL DU METCON FOR TIME: 50/40/30/20/10 (13' TC) KB SWING DU RX 20/16 KG SCALED 16/12 KG SUX2 OPEN...

WARM UP 5' DU 2 RONDAS 15/15" SAMSON STRETCH 15/15" KNEELING KB WINDMILL 10/10 KB BOTTOM UP PRESS EN LUNGE 10/10 SPLIT SQUAT PALLOF PRESS STRENGHT DB SHOULDER PRESS (2-1-X-1) 4X6 RPE 8  DB BENCH PRESS 4X6 RPE 8 *SE ALTERNAN LOS EJERCICIOS METCON METCON: AMRAP 20'  100 M RUN 15 SIT UP 10 PUSH...

WARM UP 5' DU 2 RONDAS 10 CAT CAMEL 10+10 MONSTER WALK 10/10 SUPINE SHOULDER FLEXION 10 REVERSE SNOW ANGELS STRENGHT DB SHOULDER PRESS (2-1-X-1) 4X7/7 RPE 8  DB BENCH PRESS 4X7 RPE 8 *SE ALTERNAN LOS EJERCICIOS METCON METCON:  A) FOR TIME: X PAREJAS (10' TC) 150 WALL BALL ALTERNOS B) FOR TIME: X...

WARM UP 400 M RUN 2 RONDAS 10 BANDED SCAPULA RETRACTION 20" HIP MOBILITY 90/90 10 BAND OH PRESS 20" PVC PASS THROUGH STRENGHT DEAD LIFT (2-1-X-1) 4X2 RPE 8 (GOMA EN BARRA Y PIES) STRICT PULL UP (2-1-X-0) 4X2 RPE 8 SKILL HANG POWER SNATCH METCON METCON: 13'  A) EMOM 3' CADA 1' 10...

WARM UP 5' DU 2 RONDAS 10 BANDED SQUAT 20" FRONT PLANK 10 FLEXION ESCAPULAR 10 BUENOS DIAS STRENGHT BENCH PRESS (2-1-X-1) 4X2 RPE 8 DEAD LIFT 1 LEG (3-0-X-0) 4X7/7 RPE 7 SKILL PULL UP METCON FOR TIME: 12' TC 400 M RUN 10 PULL UP 50 BURPEE BOX JUMP OVER 10 PULL UP...

WARM UP 400 M RUN 2 RONDAS 15/15" WGS 30" SQUAT FROG STRETCH 15/15" PVC FRONT RACK POSITION 5/5/5/5 YTWL STRENGHT FRONT SQUAT (2-1-X-1) 4X2 RPE 8 STRICT CHIN UP (2-1-X-0) 4X2 RPE 8 SKILL PUSH JERK METCON EMOM X MUERTE CADA 3' (15' TC) 10 PUSH JERK 10 BACK SQUAT 10 DEAD LIFT 10...

WARM UP 400 M RUN 2 RONDAS 15/15" SAMSON STRETCH 15/15" KNEELING KB WINDMILL 10/10 KB BOTTOM UP PRESS EN LUNGE 10/10 SPLIT SQUAT PALLOF PRESS STRENGHT SHOULDER PRESS (2-1-X-1) 4X2 RPE 8 STRICT T2B 4X8 HASTA DONDE LLEGUEN SKILL DU METCON FOR TIME: (18' TC) 400/300/200/100 M RUN 40/30/20/10 MOUNTAIN CLIMBER 40/30/20/10 DU 40/30/20/10...

WARM UP 400 M RUN 2 RONDAS BANDED ISO WALL SQUAT + 10 ANGEL 15/15" PVC FRONT RACK POSITION 30/30" ANKLE DORSIFLEXION 20" BOOTSTRAPPERS STRENGHT BACK SQUAT (2-0-X-1) 4X2 RPE 8 (GOMA EN RODILLAS) DB ROW 1 MANO 4X7/7 RPE 7 SKILL HANG POWER CLEAN METCON EMOM 15' CADA 5' 10 HANG POWER CLEAN 10...

WARM UP 400 M RUN 2 RONDAS 10 BANDED ISO WALL SQUAT 5/5/5/5 YTWL 30/30" ANKLE DORSIFLEXION 20" BOOTSTRAPPERS STRENGHT BACK SQUAT (2-0-X-1) 4X3 RPE 8 (GOMA EN RODILLAS) METCON FOR TIME: POR PAREJAS (22' TC) 800 M RUN (LOS DOS) 600 SU (O 400 DU) 50 BOX JUMP ALTERNO 40 CLAP PUSH UP 30...

WARM UP 5' DU 2 RONDAS 10 CAT CAMEL 10+10 MONSTER WALK 10/10 SUPINE SHOULDER FLEXION 10 REVERSE SNOW ANGELS STRENGHT DB SHOULDER PRESS (2-1-X-1) 4X8/8 RPE 8  DB BENCH PRESS 4X3 RPE 8 *SE ALTERNAN EJERCICIOS SKILL PULL UP METCON FOR TIME: 8' TC 21 PULL UP 21 WALL BALL 15 PULL UP 15...