Semana 13 al 18 - Noviembre - 2017

LUNES
Tipo de workout: 45/15

1. TRX Chest Press con Roll Out // TRX Chest Fly
2. Squat Jacks // Super Plank
3. 1 Leg Burpee (L/R)
4. Rotational High Plank // Fast Drill (cambiando dirección, ver a la derecha ,regreso, ver a la izquierda, regreso)
5. KB Chest Press (L/R)

ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

MARTES
Tipo de workout: 45/15

1. TRX Power Pull (L/R)
2. Renegade Rows // Superman
3. KB 2H Swings // KB Figure 8 to Hold
4. MedBall Overhead Squat // MedBall Axe Chop  
5. KB Deadlift // KB Pullover

3x - 2mins de descanso entre vuelta

ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

MIÉRCOLES

Tipo de workout: 50/10
1. Squats
2. Sumo Squats
3. Squat + Side Leg Raise Alt
4. Roundabout Squat
5. Squat + Reverse Leg Raise Alt
6. Triple Dip Squat
7. Squat Jacks
8. Side Squat
9. Double Dip Ski Squat
10. Jump Squats

3x - 1min de descanso entre vuelta

ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

JUEVES

Tipo de workout: 45/15 // 45/15

1. TRX One Arm Bicep Curl (L/R)
2. Renegade Rows // Mountain Climbers
3. KB Jerks (L/R)
4. Dive Bombers // Spider Pushups
5. KB One Arm Tricep Extension (L/R)


ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s

SÁBADO

Tipo: Let's get MAD!

One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Reverse Lunge – 25 reps each
Squat & Press – 25 reps each

La meta es hacerlo en menos de 15 minutos. Descansar no más de 3 minutos.

ABS
10 Sit-Ups
10 Reverse Crunches
10 Russian Twists
8 Scissors
8 Leg Raise
20 Bicycles
10 V-Ups
10 Hollow Rock

3x - Descansar un máximo de 2mins entre vuelta