BIGG

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

FITNESS

a) Movilidad Articular
b)Warm Up
c)
OTM 12 min
Min impares: 10” Hang + 5 knee raises + 5 push ups
Min pares: 10 Push ball + 10 Shoulder taps
Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

WOMAN

a) Movilidad Articular
b)Warm Up
c)
OTM 12 min
Min impares: 10” Hang + 5 knee raises + 5 push ups
Min pares: 10 Push ball + 10 Shoulder taps
Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Sprawls

BIGGINNERS

Viernes 16 de Febrero
a) Movilidad Articular
b)Warm Up

c)
OTM 12 min
Min impares: 10 Back Exttensions
Min Pares: 10 Bird Dogs

Metcon:
TC: 15 min
30-20-10
Saltos a la Soga
10-10-10
Air Squats

FUNCTIONAL

a) Movilidad Articular
b)Warm Up
c)
Amrap 10 min
En parejas:
6 Synchro Sit Ups
5 Synchro Touchdowns
4 Clapping Plank
Rest 30 sec

OTM 12 min
Min Impares: 20 Sec Plank
Min Pares: 20 Sec Pulse Squats (Above Parallel

Metcon:
Amrap 15 min
5 KB Swings
5 Goblet Squats
5 Ring Rows
Rest 40 sec

CARDIO

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

BEACH

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

SUPER CARDIO

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

FUTBOL

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

RUGBY

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

ENDURANCE

a) Movilidad Articular
b)Warm Up
Double Unders Warm Up
c)
OTM 12 min
Min impares: 10 T2B + 10 Push Ups
Min Pares: 10 Single Arm Pull (5/5) + 10 Back Extensions

Metcon:
TC: 15 min
50-40-30-20-10
Double Unders
Burpees

FAB

a) Movilidad Articular
b)Warm Up
c) Metcon 12 min
Min 0 a 6:
3 Rounds
10 Single Arm Suitcase Deadlift
10 Single Arm Kettlebell Swing

Min 6 a 12:
OTM Alternando:
-15 Burpee Box jump Over
-Rest

d) Metcon: 15 min
Amrap
10 Deadlift (90/60)
20 Wall Balls
50 Double Unders
20 Handstand Push Ups

BIGG CARDIO

AMRAP 10´X 3´REST
A)
21 – 15 – 9
CAL ROW
COREBAG WALKING LUNGES
DEADLIFT
BURPEES OVER THE COREBAG

B)
7 ROUNDS
10 PUSH UPS
20 SITUPS
30 SQUATS

C)
1 MILE BIKE
20 VSITUPS
20 FITBAR SHOULDER PRESS
20 TUCK UPS
20 FITBAR BICEPS CURL
20 JUMPING JACKS

BIGG FUNCTIONAL

AMRAP 10´X 3´REST
A)
15 – 12 – 9 – 6 – 3
CAL ROW
WALKING LUNGES
RING ROWS

B)
5 PUSH UPS
10 SITUPS
15 SQUATS

C)
0.4 MILE BIKE
12 TUCK UPS
12 BICEPS + PRESS
12 SPRAWLS
12 REVERSE CRUNCHES

BIGG CARDIO WOMAN

AMRAP 10´X 3´REST
A)
ROW 350-250-150-100mts
25-15-10-5
BULGARIAN SQUATS
TUCK UPS
BACK EXTENSIONS

B )
21-15-9-6-3
MONIGOTES
THRUSTERS
(Entre rounds 3 burpees to Broadjump)

C)
15 CAL BIKE
12 DEADLIFT
9 V SIT UPS
6 RING ROWS
3 BURPEES O.T.C

BIGG FUNCTIONAL WOMAN

AMRAP 10´X 3´REST
A)
ROW 350-250-150-100mts
25-15-10-5
BULGARIAN SQUATS
TUCK UPS
BACK EXTENSIONS

B )
21-15-9-6-3
MONIGOTES
THRUSTERS
(Entre rounds 3 burpees to Broadjump)

C)
15 CAL BIKE
12 DEADLIFT
9 V SIT UPS
6 RING ROWS
3 BURPEES O.T.C