LUNES (GIMNASTICO) MIERCOLES (F + C) VIERNES (G + F y C)

MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS

YOGA PUSH UP X 5 CAT-CAMEL X 10 HIP ROT. IN SQUAT X 10
PUSH UP + TOUCH TOES X 10 BABY MAKER X 10 MASAJES CON BARRA
E. CALOR 3 ROUNDS E. CALOR: AMRAP 5´ E. CALOR: 3 ROUNDS
WALK OUT X 5 KB GOOD MOORNING X 10 MOV. MUÑ. C/DISCO X 10
SCAPULAR PUSH UP X 5 KB SWING (CF) X 10 CATERPILAR X 1
PIKE PUSH UP X 5 KB TEMPO DEADLIFT X 5 DESPLANTES C/BARRA X 5
GYM: TECNICA 10´ FUERZA (TRAC Ti) OLY: CLEAN - TECNICA 10´
HAND STAND/ VERTICAL DEADLIFT 3 REPS AJ. PESO
WOD: 5 ROUNDS 5/4+/4/3+/3
FRONT S.- DROP IN FRONT-
PULL UP X 3 WOD: ASFAP 20' HANG MUSCLE- HIGH MUSCLE
STEP UP OVER X 6 3 ROUNDS CLEAN- CLEAN
WOD: PARTNER - 2 ROUNDS
HR PUSH UP X 9 PUSH PRESS X 10 WALL BALL X 50
MB/BOX PISTOL X 12 BACK SQUAT X 10 DIPS X 40
THEN JUMP LUNGE X 30
AMRAP (A COMPLETAR TIEMPO) BURPEE OVER THE BAR X 20
MAX KB SWING CF (C/1' - 5 BRP) DEADLIFT X 10
ACC (PUSH CP) ACC (PULL CA) 100 S/U
3 ROUNDS 3 ROUNDS
GLUTE BRIDGE X 15 PULL OVER C/MANC X 12 ACC: (CORE)
TEMPO GOBLET SQUAT X 5 DB CURL BICEPS (1.1) 8/8 3 ROUNDS
STEP COPENHAGEN RAISE 5/5
PUSH UP PLANK X 12
LUNES (FUERZA) MIERCOLES (C + G) VIERNES (F + C y G)
MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS
PRONE I,T,Y,W X 5 C/U PASS THROUGTH X 10 SHIN BOX 5/5
SHOULDERS CARS 10/10 EXT. TOR. C/DISCO X 20" HIGH PLANK TO DOWN DOG X 10
E. CALOR 3 ROUNDS E. CALOR: AMRAP 5´ E. CALOR: 3 ROUNDS
PUSH UP X 5 CUBAN PRESS (PALO) X 10 OHS (PALO) X 5
PLANK SHOULDER TAP X 10 PRONE PRESS (PALO) X 10 SNATCH BALANCE (PALO) X 5
SNOW ANGELS X 10 HOLLOW X 20" SOTS PRESS (PALO) X 10
FUERZA: (EMP Ts) GYM: TECNICA 10´ OLY: SNATCH - TECNICA 10'
STRICT PRESS KIPPING PULL UP 3 REPS AJ. PESO
5/4+/4/3+/3 WOD: EMOM 15´ SNATCH BALANCE- HIGH MUCLE
WOD: 2-4-6-8-10-8-6-4-2 1- BOX JUMP OVER X 7 SNATCH- PULL SNATCH- SNATCH
KB GOBLET SQUAT 2- BURPEE PLATE X 7 WOD: AMRAP 7´
KB OH REVERSE LUNGE 3- PULL UP X 7 DB SNATCH X 10
KB BICEPS CURL ACC: (PUSH CA + CORE) BURPEE OVER DB X 4
ACC (PULL CP) 3 ROUNDS THEN: 400 mts RUN------EMOM
3 ROUNDS LANDMINE PRESS 8/8 3´X 4 ROUNDS o
PULL DOWN C/BANDA X 20 HANG LEG RAISES X 10 4´X 3 ROUNDS
RENEGADE ROW X 5 ACC: (GRIP)
3 ROUNDS (PARTNER)
2 BAR CARRY 45"
DB/KB SUPINE CURL 10/10
LUNES (CARDIO) MIERCOLES (G + F) VIERNES (C + G y F)
MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS
MOV. DE TOBILLO C/KB X 10/10 ROTATOR CUFF STRETCH 10"/10" TORACIC SHIN BOX 5/5
SPIDERMAN + REACH X 5/5 K2E IN HOLLOW X 20 PUSH UP X 5
E. CALOR 3 ROUNDS E. CALOR: AMRAP 5´ E. CALOR: 3 ROUNDS
AIR SQUATS X 10 KB ROW X 8/8 DB STANDING ROW 5/5
GEMELOS EN DISCO X 10 KB SWING CF X 10 DB SNATCH 5/5
J. JACKS X 30 KB GOBLET LUNGE X 10 DB STRICT PRESS 5/5
TECNICA 8´ GYM: TECNICA 5´ OLY: JERK - TECNICA 10'
DOUBLE UNDER ROPE CLIMB 3 REPS AJ. PESO
WOD FUERZA: (EMP Ti)
SPLIT(o jERK) S/PESO- PUSH
400 RUN FRONT SQUAT PRESS IN SPLIT (o JERK)-
3 ROUNDS 5/4+/4/3+/3 SPLIT JERK (o JERK)
100 SU WOD: AMRAP 4' X 4 ROUNDS WOD: 21-15-9
30 SIT UP PLATE PULL UP x 1 DB H. P. CLEAN + PRESS
400 RUN SPRAWL + KB DEADLIFT x 2 DB OHS
5-10-15 BURPEE PLATE THRUSTERS x 3 C/2' 200/100 RUN
10-20-30 SWING CF FRONT RACK LUNGE (1 pie sobre ACC: (CORE)
ACC: (PUSH CA) step azul) x 4 3 ROUNDS
3 ROUNDS sumar 1 rep en c/vuelta y reiniciar PLANK 1'
KB FRONT RACK 2 LUNGES + en c/round SIT UP X 25
SQUAT X 1 PASADA ACC: (PULL CP + GRIP)
DB FLOOR PRESS (1.1) X 8/8 3 ROUNDS
KB CHAINSAW ROW 12/12
HANG BAR X 30"
LUNES (GIMNASTICO)
MOVILIDAD: 2 ROUNDS
YOGA PUSH UP X 5
PUSH UP + TOUCH TOES X 10
E. CALOR 3 ROUNDS
WALK OUT X 5
SCAPULAR PUSH UP X 5
AIRSQUATS X 10
WOD: 5 ROUNDS
PULL UP X 3
STEP UP OVER X 6
HR PUSH UP X 9
BOX PISTOL X 12
ACC: (PULL CA)
3 ROUNDS
CRUCES POLEA X 15
KB STEP LUNGE X 12/12
videos: lunes
yoga push up
push up + touch toe
videos: miércoles
prone i,t,y,w
thoracic windmil
sots press
video: viernes
movilidad de tobillo con kb
Spiderman + reach
MIERCOLES (FUERZA) LUNES (CARDIO)
MOVILIDAD: 2 ROUNDS MOVILIDAD: 2 ROUNDS
PRONE I,T,Y,W X 5 C/U MOV. DE TOBILLO C/KB X 10/10
THORACIC WINDMILL 10/10 SPIDERMAN + REACH X 5/5
E. CALOR: AMRAP 5´ E. CALOR 3 ROUNDS
KB ROW X 5/5 AIR SQUATS X 10
PLANK SHOULDER TAP X 10 GEMELOS EN DISCO X 10
SNOW ANGELS X 10 J. JACKS X 30
FUERZA (TRAC Ts) WOD
PULL UP - EMOM 5' 400 RUN
WOD: 2-4-6-8-10-8-6-4-2 3 ROUNDS
KB GOBLET SQUAT 100 SU
KB OH REVERSE LUNGE 30 SIT UP PLATE
KB BICEPS CURL 400 RUN
ACC: (PUSH CP) 5-10-15 BURPEE PLATE
3 ROUNDS 10-20-30 SWING CF
DIPS X 15 ACC: (GRIP)
SOTS PRESS X 6 3 ROUNDS
30" ENRROLLAR BARRA EN CURL
PRONO ISOM
30" 2 KB FARMER CARRY
https://youtu.be/vQsQAiE0NQo
https://youtu.be/GfERBLYBedU
https://youtu.be/tVAqguvME_E
https://youtu.be/WFscbHHX8Xc
https://youtu.be/eJ9MLnNV6FY
https://youtu.be/jl4Wuok9Kkw
https://youtu.be/_OrggvuVU-M