BIGG

a) Movilidad Articular
b) Warm Up
Hinshaw Wam Up

C) Hero Wod: TC: 35 minutos
“Whitten”
Five rounds for time of:
22 Kettlebell swings (24/16)
22 Box Jump (M/B)
Run 400 meters
22 Burpees
22 Wall Balls (9/6)

FITNESS

a) Movilidad Articular
b) Warm Up

C) Hero Wod: TC: 35 minutos
“Whitten”
Five rounds for time of:
22 Sprawls
22 Double Unders
Run 400 meters
22 Burpees
22 Knee Rises

WOMEN

a) Movilidad Articular
b) Warm Up

C) Amrap 35 min
Five rounds for time of:
22 Goblet Squats (12/6)
22 Sit Ups
Run 400 meters
22 Sprawls
22 Wall Balls (9/6)

FAB

a) Movilidad Articular
b) Warm Up
C) PARTNER WOD:
Amrap 35 min
100 Cal Row
100 Bar Facing Burpees
100 Deadlift (60/40)
100 Bar Facing Burpees
100 Squat Clean (60/40)
100 Bar Facing Burpees
100 Push Jerk (60/40)
100 Cal Row
MAX Handstand Push Ups

BEACH

a) Movilidad Articular
b) Warm Up
Metcon 30′
Fuerza 10′
10-8-8-15
Bench Press
Barbell Bent Over Row
2’Rest
OTM 12′
‘1: Max Chin Ups
‘2: Max Ring Dips
‘3: Rest
1’Rest
5’AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

RUGBY

a) Movilidad Articular
b) Warm Up
C) Hero Wod:
“Whitten”
Five rounds for time of:
22 Kettlebell swings (24/16)
22 Box Jump (M/B)
Run 400 meters
22 Burpees
22 Wall Balls (9/6)

FUTBOL

a) Movilidad Articular
b) Warm Up
C) Hero Wod:
“Whitten”
Five rounds for time of:
22 Kettlebell swings (24/16)
22 Box Jump (M/B)
Run 400 meters
22 Burpees
22 Wall Balls (9/6)

SUPERCARDIO

a) Movilidad Articular
b) Warm Up
C) Hero Wod:
“Whitten”
Five rounds for time of:
22 Kettlebell swings (24/16)
22 Box Jump (M/B)
Run 400 meters
22 Burpees
22 Wall Balls (9/6)

BIGGINERS

a) Movilidad Articular
b) Warm Up

C) Amrao: 35 minutos
10 Air Squats
10 Saltos a la Soga
Run 100 meters
11 Ring Rows
11 Sit Ups
Rest 3 min

NEW TEENS

a) Movilidad Articular
b) Warm Up

C) Hero Wod: TC: 35 minutos
“Whitten”
Five rounds for time of:
11 Kettlebell swings (24/16)
11 Box Jump (M/B)
50 Double Unders
11 Sprawls
11 Wall Balls (9/6)
Rest 3 min