WARM UP 3 RONDAS 14 KB HALO 14 KB SLING SHOT 14 KB SQUAT 14 KB SWING 1 BRAZO STRENGHT TÉNICA KB CLEAN & JERK AMRAP 5' 20 KB C&J (10+10) 10 HSPU/ STRICT PUSH UP *AVANZADO: 20/16 KG *SCALED: 16/12 KG *OPEN: 12/8 KG SKILL TÉCNICA KB SUITCASE DEADLIFT KB BENT ROW KB HAMMER...

WARM UP 3 RONDAS 10 CAT CAMEL 10 FLEXION ESCAPULAR 20" SUPERMAN ROCK HOLD 15 BANDED SQUAT STRENGHT MOVILITY EMOM 8' cada 4' 0-1' PRY SQUAT 1-2' BOOTSTRAPPERS 2-3' (30+30) PVC FRONT RACK POSITION 3-4' (30+30) PVC SHOULDER FLEXION SKILL TÉCNICA COMPLEX SQUAT CLEAN THURSTER DEAD LIFT METCON EMOM 20' cada 4' RX 5 SQUAT...

WARM UP 3 RONDAS 10 DISOCIACIÓN LUMBOPELVICA 10 PRISONER LUNGE 10 PRISONER GOOD MORNING 10 PLATE GROUND TO OVER HEAD STRENGHT EMOM 12'30" cada 2'30" 1º RONDA: 12/15 DEAD LIFT 2º RONDA: 10/12 DEAD LIFT 3º RONDA: 8/10 DEAD LIFT 4º RONDA: 6/8 DEAD LIFT 5º RONDA: 4/6 DEAD LIFT SKILL TÁBATA HOLLOW HOLD/TUCK ROCK...

WARM UP 3 RONDAS 20 JUMPING JACK 10 PULL APART 10 PUSH PRESS 10 FRONT SQUAT 10 FLEXION ESCAPULAR 30+30´´ PVC SHOULDER FLEXION STRENGHT EMOM 15' cada 3' 8/10 BENCH PRESS/FLOOR PRESS 8/10 STRICT PULL UP/ PENDLAY ROW / REMO EN ANILLAS 8/10 STRICT DIP/ STRICT PUSH UP *CADA EJERCICIO ADAPTABLE SEGÚN NIVEL Y MATERIAL...

WARM UP 3 RONDAS 15 Kb sumo deadlift high pull (30+30´´) PVC shoulder flexion 10 Flexión escpaular 20" Front plank 15 Banded squat 30+30" PVC front rack position STRENGHT EMOM 15' 0-1' Puente de glúteo 2" pausa 1' - 2' Globet squat and biceps curl 2' - 3' Bent over row and stand SKILL Técnica...

WARM UP 3 RONDAS 10 Cat camel 10 Flexión escapular 10 Air squat 10 Prisoner good morning STRENGHT MOVILITY EMOM 6' cada 2' 45" Hip 90/90 45" Boortstrappers 30" PVC pass through Técnica Técnica hang squat snatch SKILL EMOM 8' cada 1' 3 H. S. Snatch *Aumentar peso según sensaciones METCON EMOM 20' RX 0'...

WARM UP 3 RONDAS 15 Kb halo 15 Kb squat 20 Kb swing 1 brazo STRENGHT Técnica Kb snatch AMRAP 5' 20 Kb snatch (10+10) 10 HSPU / Push up *Avanzado: 20/16 kg * Scaled: 16/12 kg * Open: 12/8 kg SKILL EMOM 12' 0' - 1' Kb bottom shoulder press 1' - 2' Kb...

WARM UP 3 RONDAS 10 Cat Camel 10 Air Squat 10 Puente de glúteo 2" parada con goma STRENGHT MOVILITY EMOM 6' cada 3' 0' - 1' Pry squat 1' - 2' Bootstrappers 2' - 3' (30+30) PVC Front rack position *40"/ejercicio SKILL Técnica Squat Clean EMOM 10' cada 2' 6 Squat Clean *Avanzado: +10...

WARM UP 3 RONDAS 10 Disociación lumbopélvica 10 Prisoner lunge 10 Prisoner good morning 10 Plate ground to over head STRENGHT MOVILITY EMOM 8' cada 4' 0 - 1' Pigeon stretch (30+30") 1 - 1'30" Bootstrappers 1'30" - 2'30" Ankle movility (30+30) 3' - 4' PVC shoulder flexion (30+30) 3'30" - 4' PVC pass through...

WARM UP 3 RONDAS 30 Jumping jack 10 Banded squat 10 Pull apart 10 Flexion escapular 10 Cat camel 30+30" PVC shoulder flexion 30" PVC pass through STRENGHT EMOM 10' cada 2' 8/10 Bench press/Floor press 8/10 Pendlay row SKILL EMOM 10' cada 2' 8/10 Dead lift METCON AMRAP 14' RX, WOD 2, WOD 3...