FERIADO EN BIGG!

BIGG

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

FITNESS

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

WOMAN

a) Movilidad Articular
b)Warm Up
c) Amrap 32 min
Run 100 meters
10 Sprawls
10 Stiff Legged Deadlift
20 Saltos a la Soga
Rest 2 min

CARDIO

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

SUPER CARDIO

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

BEACH

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

FUTBOL

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

RUGBY

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

ENDURANCE

a) Movilidad Articular
b)Warm Up
Free Warm Up
c) Metcon: TC: 32 min
Run 500 meters
50 Burpees
50 Air Squats
50 Box Jump (M/B)
Run 400 meters
40 Burpees
40 Air Squats
40 Box Jump (M/B)
Run 300 meters
30 Burpees
30 Air Squats
30 Box Jump (M/B)
Run 200 meters
20 Burpees
20 Air Squats
20 Box Jump (M/B)
Run 100 meters
10 Burpees
10 Air Squats
10 Box Jump (M/B)

FAB

a) Movilidad Articular
b)Warm Up
c) Metcon: TC: 32 min
EN PAREJAS
BUY IN: 100 Cal Bike (o 1000 m Run los 2)
Then
5 Rounds
20 Power Clean (70/45)
30 Handstand Push Ups

BUY OUT: 100 Cal Bike (o 1000 m Run los 2)

BIGG CARDIO

AMRAP 16
A)
400 M RUN
30 TUCK UPS
25 SQUATS
20 DUMBELL SNATCH
15 PUSH UPS
10 THRUSTERS
5 KNEE JUMPS

3´REST

B)
500 M ROW (Menor a 2´)
21 SITUPS
15 POSTO 9 COREBAG
9 BURPEES OTC
15 RING ROWS
21 COREBAG LUNGES (Totales)
½ MILE BIKE

BIGG FUNCTIONAL

AMRAP 15
A)
30” PLANK
25 MT CLIMBERS
20 TUCK UPS
15 SQUATS
10 PUSH UPS
5 THRUSTERS
25” REST

4´REST

B)
400 M ROW
21 SITUPS
15 BACK EXTENSIONS
9 SPRAWLS
15 RING ROWS
21 LUNGES (Totales)
0.4 MILES BIKE
1´REST