WARM UP 400 M RUN 2 RONDAS 10+10 MONSTER WALK 20" PLANCHA SIERRA 20" HIP MOBILITY 90/90 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 RM BACK SQUAT SKILL NO TECNICA METCON FOR TIME: (15' TC) 50 WALL BALL 400 M RUN CON BALON 30 WALL BALL 400 M RUN CON BALON 10 WALL BALL...

WARM UP 4' DU 2 RONDAS 20" PLANK SHOULDER TAPS 10/10 SUPINE SHOULDER FLEXION 20" FROG ROCKS 15/15" WGS 10 BANDED GLUTE BRIDGE FUERZA EMOM 9 CADA 3 RM SHOULDER PRESS SKILL TECNICA HANG POWER CLEAN *AVANZADOS: RM SQUAT CLEAN METCON METCON A) AMRAP 6' 5 DEAD LIFT 10 HANG POWER CLEAN 15 FRONT SQUAT...

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 RM DEAD LIFT SKILL KB SNATCH *AVANZADOS: EMOM 8' CADA 1' 2 TURKISH GET UP METCON EMOM 15' CADA 3' 5 PULL UP 10 BOX JUMP OVER 15 KB...

WARM UP 4' DU 2 RONDAS 5/5/5/5 YTWL 15+15" WRIST MOBILIZATION 15" TUCK HOLD 10 BANDED CLAMSHELL FUERZA EMOM 9 CADA 3 RM BENCH PRESS SKILL DB C&J ALTERNO *AVANZADOS: PRACTICAR HAND STAND WALK METCON FOR TIME 13' TC A) 21/15/9 DB CLEAN AND JERK ALTERNO DB BURPEE ALTERNO B) 800 M RUN RX 22'5/15...

WARM UP 400 M RUN 2 RONDAS 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 15/15" PVC FRONT RACK POSITION 10 CMJ/NO ARMS 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 RM FRONT SQUAT SKILL HANG POWER SNATCH *AVANZADOS: RM HANG SQUAT SNATCH METCON EMOM 12' CADA 3' A) 5 HANG POWER SNATCH 15 WALL...

WARM UP 5' DU 2 RONDAS 10 KB HALO 10/10 KB KNEE WINDMILL 20/20" KB HIP OPENER 20" BOOTSTRAPPERS 30" COSSACK SQUAT FUERZA EMOM 9 CADA 3 RM STRICT PULL UP  SKILL POWER CLEAN AND JERK METCON FOR TIME: 10' TC 5 POWER CLEAN AND JERK 10 T2B 30 KB SWING 5 POWER CLEAN AND...

WARM UP 5' DU 2 RONDAS 10 KB HALO 10/10 KN KNEE WINDMILL 20/20" KB HIP OPENER 20" BOOTSTRAPPERS 30" COSSACK SQUAT FUERZA EMOM 9 CADA 3 POR PAREJAS: PAREJA MASCULINO/MIXTA/FEM 50/40/30 CALORIAS AMRAP 3' REST ENTRE AMRAP 2' (CADA AMRAP SE REPITE DOS VECES, EN TOTAL 6 AMRAP) AMRAP 1 Y 2 CALORIAS ROW/SKI/BIKE...

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...