WARM UP 400 M RUN 2 RONDAS 10+10 MONSTER WALK 20" FROG ROCKS 20" HIP MOBILITY 90/90 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 4X2 RIR 1 LAT PULL DOWN (3-1-X-1) 4X5 RPE 8 SKILL DB SNATCH//DB HANG SNATCH *AVANZADOS: PRACTICAR HSW O HSW HACIA PARED METCON FOR TIME: 20/18/16/14/12/10 (12'...

WARM UP 4' DU 2 RONDAS 10/10 SUPINE SHOULDER FLEXION 10+10 MONSTER WALK 15" TUCK HOLD 15/15" WGS 10 CMJ/NO ARMS FUERZA EMOM 9 CADA 3 SHOULDER PRESS 4X2 RIR 1 SLIDING TUCKS 4 SERES RPE 6-7 SKILL PRACTICAR CIRCUITO PLYOMETRIA METCON KAREN: FOR TIME (16' TC) 30/20/10 PULL UP 30/20/10 PUSH UP 60/40/20 SIT...

WARM UP 400 M RUN 2 RONDAS 10 CAT CAMEL 10 BANDED SQUAT 10 BANDED GOOD MORNING 10 PLATE ROMANIAN DEADLIFT FUERZA EMOM 9 CADA 3 DEAD LIFT (2-1-X-1) 4X2 RIR 1 STRICT CHIN UP 4X5 RPE 7 SKILL HANG POWER CLEAN//POWER CLEAN *AVANZADOS: HEAVY REP COMPLEX HANG POWER CLEAN + POWER CLEAN METCON DEATH...

WARM UP 4' DU 2 RONDAS 5/5/5/5 YTWL 15+15" WRIST MOBILIZATION 20" PLANK SHOULDER TAPS 20" PLANCHA SIERRA FUERZA EMOM 9 CADA 3 BENCH PRESS (2-1-X-1) 4X2 RIR 1 KNEE BANDED SPLIT SQUAT 4X5/5 RPE 7 SKILL METCON: 4 RFT (20' TC) RX 5 WALL CLIMB 15 T2B 50 DU 400 M RUN METCON: 4...

WARM UP 400 M RUN 2 RONDAS 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 15/15" PVC FRONT RACK POSITION 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 FRONT SQUAT (2-0-X-1) 4X2 RIR 1 STRICT PULL UP (2-1-X-0) 4X2 RIR 1 SKILL HANG POWER SNATCH *AVANZADOS: HEAVY REP COMPLEX HANG POWER CLEAN + POWER CLEAN...

WARM UP 400 M RUN 2 RONDAS 10 KB HALO 10/10 KB KNEE WINDMILL 20/20" KB HIP OPENER 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 FRONT SQUAT (2-0-X-1) 4X3 RIR 1 STRICT PULL UP (2-1-X-1) 4X3 RIR 1 SKILL TECNICA KB CLEAN + KB SNATCH METCON METCON: 24' A) FOR TIME 21/15/9 (6' TC)...

WARM UP 5' DU 2 RONDAS 20" BOOTSTRAPPERS 30" COSSACK SQUAT 20" PVC PASS THROUGH 10 BANDED OHS SQUAT FUERZA EMOM 9 CADA 3 HANG POWER SNATCH TGO *AVANZADO: SNATCH BALANCE 4X4 RPE 7-8 SKILL EMOM 10' 0-1' 8 MAX HANG POWER SNATCH (PESO QUE SE PUEDAN HACER 8 UNBROKEN FOR QUALITY) 1-2' 10 KB...

WARM UP 400 M RUN 2 RONDAS 10+10 MONSTER WALK 20" PLANCHA SIERRA 20" FROG ROCKS 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 4X3 RIR 1 LAT PULL DOWN (3-1-X-1) 4X6/6 RPE 7 SKILL DB HANG SNATCH *AVANZADOS: PRACTICAR HSW O HSW HACIA PARED METCON AMRAP 9' (RX) 10 2XDB HANG...

WARM UP 4' DU 2 RONDAS 10/10 SUPINE SHOULDER FLEXION 10+10 MONSTER WALK 15" TUCK HOLD 15/15" WGS FUERZA EMOM 9 CADA 3 SHOULDER PRESS 4X3 RIR 1 CURL ISQUIO GOMA SENTADO 4X6/6 RPE 7 SKILL PRACTICAR CIRCUITO PLYOMETRIA METCON KAREN: FOR TIME (10' TC) 150 WALL BALL "APUNTAR TIEMPOS EN PIZARRA" RX 9/6 KG...

WARM UP 400 M RUN 2 RONDAS 10 CAT CAMEL 10 DEAD BUG 10 BANDED SCAPULA RETRACTION 10 PVC DEADLIFT FUERZA EMOM 9 CADA 3 DEAD LIFT (2-1-X-1) 4X3 RIR 1 KB GORILLA ROW 4X6/6 RPE 7 SKILL NO TECNICA (SI SOBRA TIEMPO, TABATA CORE) METCON EMOM 16' 4' PARA: 400 M RUN + X...