BIGG

a) Movilidad Articular
b)Warm Up
2 Rounds
10 Single Leg Deadlift
10 Swivels
10 Toe Touches
2 Rounds
10 Mb Good Morning
10 Twisted Lunges
10 Broad Jumps

c)
OTM 10 min:
3 Deadlifts (60/40)
2 Hang Power Clean
1 Front Squat

d) Amrap 12 min
5 Hang Power Clean (50/30)
5 Front Squats (50/30)
10 Box Jump (M/B)

FITNESS

a) Movilidad Articular
b)Warm Up

c)
OTM 10 min:
5 3 Pause Deadlift

d) Amrap 12 min
5 Hang Power Clean (30/20)
5 Push Press
5 Lateral Jumps over the Bar

WOMAN

a) Movilidad Articular
b)Warm Up

c)
OTM 10 min:
5 3 Pause Deadlift

d) Amrap 12 min
5 Hang Power Clean (30/20)
5 Push Press
5 Lateral Jumps over the BAR

BIGGINNERS

a) Movilidad Articular
b)Warm Up

c)
OTM 10 min:
Min Impares: 20 sec Singles
Min Pares: 20 sec Plank

d) Amrap 12 min
5 Sit Ups
10 Air Squats
5 Ring Rows

FUNCTIONAL

a) Movilidad Articular
b)Warm Up
c)
Amrap 10 min
En parejas:
Mientras Atleta 1: Row o Bici
Atleta 2:
3 Rounds:
5 Sit Ups
5 Plank Get Ups
Squats

d)
OTM 10 min:
4 Core Bag Squats
4 Sit Ups

e) Amrap 12 min
4 Core Bag Thrusters
6 Sit Ups
4 Ring Rows
Rest 30 sec

CARDIO

a) Movilidad Articular
b)Warm Up
c)
Amrap 10 min
En parejas:
Mientras Atleta 1: Row o Bici
Atleta 2:
3 Rounds:
5 Sit Ups
5 Plank Get Ups
Squats

d)
OTM 10 min:
4 Core Bag Squats
4 Sit Ups

e) Amrap 12 min
4 Core Bag Thrusters
6 Sit Ups
4 Ring Rows
Rest 30 sec

BEACH

a) Movilidad Articular
b)Warm Up
2 Rounds
10 Single Leg Deadlift
10 Swivels
10 Toe Touches
2 Rounds
10 Mb Good Morning
10 Twisted Lunges
10 Broad Jumps

c)
OTM 10 min:
3 Deadlifts (60/40)
2 Hang Power Clean
1 Front Squat

d) Amrap 12 min
5 Hang Power Clean (50/30)
5 Front Squats (50/30)
10 Box Jump (M/B)

SUPER CARDIO

a) Movilidad Articular
b)Warm Up
2 Rounds
10 Single Leg Deadlift
10 Swivels
10 Toe Touches
2 Rounds
10 Mb Good Morning
10 Twisted Lunges
10 Broad Jumps

c)
OTM 10 min:
3 Deadlifts (60/40)
2 Hang Power Clean
1 Front Squat

d) Amrap 12 min
5 Hang Power Clean (50/30)
5 Front Squats (50/30)
10 Box Jump (M/B)

ENDURANCE

a) Movilidad Articular
b)Warm Up
2 Rounds
10 Single Leg Deadlift
10 Swivels
10 Toe Touches
2 Rounds
10 Mb Good Morning
10 Twisted Lunges
10 Broad Jumps

c)
OTM 10 min:
3 Deadlifts (60/40)
2 Hang Power Clean
1 Front Squat

d) Amrap 12 min
5 Hang Power Clean (50/30)
5 Front Squats (50/30)
10 Box Jump (M/B)

FUTBOL

a) Movilidad Articular
b)Warm Up
2 Rounds
10 Single Leg Deadlift
10 Swivels
10 Toe Touches
2 Rounds
10 Mb Good Morning
10 Twisted Lunges
10 Broad Jumps

c)
OTM 10 min:
3 Deadlifts (60/40)
2 Hang Power Clean
1 Front Squat

d) Amrap 12 min
5 Hang Power Clean (50/30)
5 Front Squats (50/30)
10 Box Jump (M/B)

RUGBY

a) Movilidad Articular
b)Warm Up
2 Rounds
10 Single Leg Deadlift
10 Swivels
10 Toe Touches
2 Rounds
10 Mb Good Morning
10 Twisted Lunges
10 Broad Jumps

c)
OTM 10 min:
3 Deadlifts (60/40)
2 Hang Power Clean
1 Front Squat

d) Amrap 12 min
5 Hang Power Clean (50/30)
5 Front Squats (50/30)
10 Box Jump (M/B)

FAB

a) Movilidad Articular
b)Warm Up
c) Estructura 10 min
Amrap For Quality
15” Front Plank On Elbows
15” Side Plank (lado derecho)
15” Front Plank On Elbows
15” Side Plank (lado Izquierdo)

((Buscar ir de uno a otro cortando lo menos possible))

d) Metcon : TC 12 min
Every 6 min
400 m Run
20 Russian Kettlebell Swings (24/16)
20 Lateral Burpee Over The KB
30” SLOW Squats

BIGG CARDIO

3´ON X 1´OFF
A)
21 – 15 – 9
SQUATS
TUCK UPS
BACK EXTENSIONS

B) PR ROW (VUELTA 1) – 75% DEL PR (VUELTA 2)

C)
20” SPRINT SPRAWLS (3” SKIPPING + 1 SPRAWL)
20” V SITUPS
20” HOLLOW ROCKS

D)
BAJO Y SUBO ESCALERAS + SPRINT
15 RUSSIAN TWIST
10 MONIGOTES
5 BASTARD BURPEES

E)
12 – 9 – 6 – 3
RING ROWS
JUMP OVER THE STEP
CAL BIKE

BIGG CARDIO WOMAN

3´ON X 1´OFF
A)
21 – 15 – 9
COREBAG SQUATS
TUCK UPS
BRIDGES

B )ROW 150mts
10 Patadas de gluteos x pierna
5 THRUSTERS

C)2 rounds
30” V SIT UPS ALT
30” SPRAWLS
30” RUSSIAN TWIST

D)
BAJO Y SUBO ESCALERAS + SPRINT
15 KNEES TO CHEST
10 JUMPING LUNGES
5 PUSH UPS

E)
12 – 9 – 6 – 3
RING ROWS
DEADLIFT
CAL BIKE

BIGG FUNCTIONAL

3´ON X 1´OFF
A)
15 – 10 – 5
SQUATS
TUCK UPS
RUSSIAN TWIST

B)
300 M ROW
15 BIKE SITUPS
5 HALF BURPEES

C)
20” LUNGES
20” VF + VL + B + PRESS
20” PLANK

D)
12 MT CLIMBERS
9 ALT VSITUPS
6 PUSHUPS

E)
9 – 6 – 3
RING ROWS
CAL BIKE

BIGG FUNCTIONAL WOMAN

3´ON X 1´OFF
A)
21 – 15 – 9
SQUATS
TUCK UPS
BRIDGES

B ) ROW 150mts
10 Patadas de gluteos x pierna
5 THRUSTERS

C)2 rounds
30” V SIT UPS ALT
30” SPRAWLS
30” HEEL TOUCHES

D)
20” SKIPPING
15 KNEES TO CHEST
10 LUNGES
5 PUSH UPS

E)
9-6-3-6-9
RING ROWS
DEADLIFT
CAL BIKE