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19 Enero 2021
WARM UP 3 RONDAS 30 BANDED JUMPING JACK 10 FLEXIÓN ESCAPULAR 20" BANDED GLUTE BRIDGE MARCH 20" PRY SQUAT STRENGHT TABATA KB SIDE PLANK O Side plank sin kb TABATA BENT KNEE SIDE BRIDGE SKILL - METCON EMOM 21' RX 0-1' 50 DU/SU 1-2' 15 WALL BALL | 9/6 kg 2-3' 15 KB SWING AMERICANO...
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18 Enero 2021
WARM UP 3 RONDAS 10 CAT CAMEL 10 PULL APART 10 DISOCIACIÓN LUMBOPELVICA 30" FROG ROCKS 20" PVC FRONT RACK POSITION STRENGHT EMOM 10' cada 2' 6 DEAD LIFT 65% (2-1-1-1) SKILL HANG POWER CLEAN TGO METCON FOR TIME (16') RX A) FOR TIME (8´ TC) 50 THRUSTER | 40/25 kg 400 M RUN B)...
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16 Enero 2021
WARM UP 3 RONDAS 30 BANDED JUMPING JACK 10 BANDED SQUAT 10 REVERSE SNOW ANGELS 10 PULL APART 20" FRONT PLANK 10 PRISONER GOOD MORNING STRENGHT EMOM 10' cada 2' 8 SHOULDER PRESS 60% (2-1-1-1) SKILL - METCON FOR TIME (16') RX 100 BALL STEP BOX | 9/6 kg 50 DEAD LIFT | 60/40 kg...
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15 Enero 2021
WARM UP 3 RONDAS 10+10 CLAMSHELLS X 2" 20" HIP MOBILITY 90/90 20" ACTIVE PLANK 10 BAND WALL SLIDE 20" BANDED SHOULDER DISLOCATIONS SKILL POWER SNATCH STRENGHT 5 ROUNDS FOR TIME (8' T.C.) 5 HANG POWER SNATCH 5 BURPEES OTB METCON TECNICA ALTERNATE KB SQUAT CLEAN FOR TIME (T.C. 6') RX 100 ALTERNATE KB SQUAT...
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14 Enero 2021
WARM UP 3 RONDAS 20" BOOTSTRAPPERS 15/15" BANDED 1LEG GLUTE BRIDGE H. 10 REVERSE SNOW ANGELS 20" PVC FRONT RACK POSITION 20" PVC SHOULDER FLEXION STRENGHT TABATA DEAD BUG BIRD DOG SKILL POWER CLEAN AND JERK METCON 4 RFT (16' T.C.) RX 10 POWER CLEAN AND JERK | 50/35 kg 400 M RUN SCALED 10...
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13 Enero 2021
WARM UP 3 RONDAS 10+10 CLAMSHELLS X 2" 10 DISOCIACIÓN LUMBOPELVICA 10 KB SWING RUSO 5/5/5/5 YTWL SKILL 5 ROUNDS FOR QUALITY (14') 20 ALTERNATE GORILLA ROW 10 ALTERNATE SHOULDER PRESS STRENGHT EMOM 10' cada 2' 8 DEAD LIFT 60% (2-1-1-1) METCON 4x AMRAP 2' + 1' Rest (T.C. 11') RX 15 WALL BALL |...
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12 Enero 2021
WARM UP 2 RONDAS 30 JUMPING JACK 20" FRONT PLANK 10 FLEXIÓN ESCAPULAR 20" BANDED SQUAT 20" PRY SQUAT 20" SKY REACHES STRENGHT - SKILL "ANNIE": 50/40/30/20/10 (8' T.C.) RX: SIT UP + DU SCALED Y OPEN: MOUNTAIN CLIMBER + SU METCON "CHELSEA" (EMOM 30') RX 5 PULL UP/BAR ROW 10 PUSH 15 AIR SQUAT...
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11 Enero 2021
WARM UP 3 RONDAS 10 CAT CAMEL 10 PULL APART 10+10 MONSTER WALK 30" FROG ROCKS 20" PVC FRONT RACK POSITION SKILL SQUAT CLEAN EMOM 10' cada 2' 8 FRONT SQUAT 60% (2-0-1-1) STRENGHT METCON FOR TIME 9' RX 0-3' 50 BURPEES 3-6' 60 2 KB FRONT LUNGE | 16/12 kg 6-9' 50 KB SWING...
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09 Enero 2021
WARM UP 2 RONDAS 30 BANDED JUMPING JACK 10 BANDED SQUAT 10 REVERSE SNOW ANGELS 20" BANDED SHOULDER DISLOCATIONS 20" FRONT PLANK STRENGHT TABATA SHOULDER PRESS BAR ROW TABATA STRICT PUSH UP STRICT PULL UP/GORILLA ROW SKILL BRING SALLY UP SENTADILLAS RX: FRONT RACK 2X8/6 KG NIVEL 2: GLOBET SQ 12/8 KG METCON EMOM 20'...
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08 Enero 2021
WARM UP 400m. RUN 3 RONDAS 10+10 CLAMSHELLS X 2" 10 PULL APART 20"ACTIVE PLANK 10 BAND WALL SLIDE STRENGHT TABATA SIDE PLANK FRONT PLANK SKILL TABATA TUCK HOLD/HOLLOW HOLD SHOULDER TAPS (EN HAND PLANK) METCON 5 ROUNDS FOR TIME 20'T.C. RX 20 WALL BALL | 9/6 kg 10 BURPEES 20 MOUNTAIN CLIMBER 1' REST...
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