BIGG

a) Movilidad Articular
b) Warm Up
3 Rounds:
10 Twisted Lunges
10 Hollow Rock
10 Med Ball Clean 2 Thruster
10 Plank Get Ups
c)
Aux Wod: 12 min
10 DKB Posto 9 Sit Ups
10 Bird Dogs
10 Leg Rises over KB
30 Plank Shoulder Taps

d) Metcon: Velocidad
TC: 12 min
21-15-9
Hang Power Clean (60/40)
Push Press (60/40)

FITNESS

a) Movilidad Articular
b) Warm Up
c)
Aux Wod: 12 min
10 Tuck Ups
10 Bird Dogs
10 Leg Rises over KB
30 Plank Shoulder Taps

d) Metcon: Velocidad
TC: 5 min
12-6-3
Burpees
Box Jump Over (M/B)

Rest 2 min

TC: 5 min
3-6-12
Burpees
Box Jump Over (M/B)

WOMEN

a) Movilidad Articular
b) Warm Up
c)
Aux Wod: 12 min
10 DKB Posto 9 Sit Ups
10 Bird Dogs
10 Leg Rises over KB
30 Plank Shoulder Taps
Rest 30 Sec

d) Amrap 12 min
5 Dips en Cajon
10 Air Squats
10 Box Jump (M/B)
25 Saltos a la Soga

FAB

a) Movilidad Articular
b) Warm Up
c)
Estructura: 12 min
Amrap For Quality
5 Saltos Altos (no conectar Reps)
1 min Single Unders
10 InchWorms
10 Hip Wind Ups
15 Front Squats (40/30)
d) Metcon: OPEN WOD 15.3
Amrap 12 min
7 Muscle Ups
50 Wall Balls
100 Double Unders

SUPERCARDIO

a) Movilidad Articular
b) Warm Up
c)
Aux Wod: 12 min
10 DKB Posto 9 Sit Ups
10 Bird Dogs
10 Leg Rises over KB
30 Plank Shoulder Taps
d) Metcon: Velocidad
TC: 12 min
21-15-9
Hang Power Clean (30/25)
Burpees over the bar

BEACH

a) Movilidad Articular
b) Warm Up
c)
Estructura 12′
5 Rounds
20″ Chin Up Hold
15 Biceps Curl (barra vacía)
20″ Handstand Hold
15 Shoulder Press (barra vacía)
d) Metcon 12′
AMRAP
15 Hang Power Clean (50/30)
10 Push Press
100m Run

RUGBY

a) Movilidad Articular
b) Warm Up
c)
Potencia 12 min
OTM
‘I: 3 Power Snatch (subiendo peso) + 3 Jumping Squats sin peso
‘P: 20″ Saltos a la soga + 20″ Box Jump
d) Metcon
TC: 12 min
Amrap
15 Overhead Squat (30/20)
12 Push Ups
9 Ring Rows

FUTBOL

a) Movilidad Articular
b) Warm Up
c)
Potencia 12′
3 Rounds
10 Hip Thrust pesado
5 Box Jump
3 Rounds
10 Sumo Deadlift (sin high pull)
5 Tuck Jumps
d) Metcon 12′
Amrap
10 Deadlift (40/25)
5 Broad Jump
10 Wall Ball
5 Box Jump

BIGGINERS

a) Movilidad Articular
b) Warm Up
c)
Aux Wod: 12 min
5 Tuck Ups
5 Bird Dogs
5 Back Extensions
5 Plank Shoulder Taps

d) Metcon: Velocidad

TC: 4 min
9-6-3
Kb Deadlift
Box Step Ups (B)

Rest 4 min

TC: 4 min
9-6-3

Ring Rows
Saltos a la Soga x 2

NEW TEENS

a) Movilidad Articular
b) Warm Up
c)
Aux Wod: 12 min
10 Espinles
10 Bird Dogs
10 Leg Rises over KB
30 Plank Shoulder Taps
Rest 30 Sec

d) Metcon: Velocidad
TC: 5 min
9-6-3
Hang Power Clean (40/25)
Push Press (40/25)
Rest 2 min
3-6-9
TC: 5 min
Hang Power Clean (40/25)
Push Press (40/25)

BIGG FUNCTIONAL

2′ ON x 2′ OFF
2 ROUNDS
Amrap 2′
4 Cal Bike
4-6-8-10…
MB Squats
Amrap 2′
4 Plank Get Ups
4-6-8-10…
Core Bag Circles
Amrap 2′
5 Knee Rises
4-6-8-10…
Back Extensions
Amrap 2′
4 Cal Row
4-6-8-10…
Air squats
Amrap 2’
10” Hollow
4-6-8-10…
Bird Dogs

BIGG CARDIO

3′ ON x 1′ OFF
2 ROUNDS
Amrap 3′
6/4 Cal Bike
4-6-8-10…
MB Ground to overhead
Amrap 3′
4 Burpees
4-6-8-10…
MB thrusters
Amrap 3′
5 Toes to bar
4-6-8-10…
Kb swing
Amrap 3’
6/4 Cal Row
4-6-8-10…
Air squats
Amrap 3’
10” Hollow
4-6-8-10…
Tuck ups

FUNCTIONAL

AMRAP 11 X 3
A)
25 BIKE SITUPS
20 LUNGES
15 PUSHUPS
10 CAL BIKE

B)
15 SITUPS
12 DEADLIFT+ CALF RISES
9 DIPS
12 RING ROWS
15 MONIGOTES

C)
10 CAL ROW
15 SQUATS
20 SITUPS
25 JUMPING JACKS

CARDIO

AMRAP 11 X 3
A)
50 BIKE SITUPS
40 LUNGES
30 PUSHUPS
20 CAL BIKE

B)
21 SITUPS
15 BURPEES
9 DIPS
15 RING ROWS
21 MONIGOTES

C)
20 CAL ROW
30 SIT UPS
40 SQUATS
50 JUMPING JACKS

FUNCTIONAL WOMAN

AMRAP 11´X 3´
A)
12 CAL BIKE
10 SPRAWLS
5 DEADLIFT
10 RING ROWS
5 V SIT UPS

B )
8 STATIC LUNGES
12 BRIDGES
8 LAT LUNGES
12 MT CLIMBERS
20” PLANK

C)
ROW 300 MTS
20 J JACKS
15 SIT UPS
12 SQUATS
9 LEG RISES
6 PUSH UPS

CARDIO WOMAN

AMRAP 11´X 3´
A)
20 CAL BIKE
15 DEADLIFT
10 THRUSTERS
8 V SIT UPS
5 RING ROWS

B )
10 TWISTED LUNGES
20 BRIDGES
10 LAT LUNGES
20 MONIGOTES
20” PLANK

C)
ROW 500 MTS
21 J JACKS
18 RING ROWS
15 SIT UPS
12 SQUATS
9 BURPEES
6 PUSH UPS