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Semana 8 al 16 - Mayo - 2017

7/5/2017

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LUNES
Tipo de Workout: Let's get MAD!

Strength Workout - AMRAP 20mins
15 Pushups
15 Squats
15 V-Ups
15 Diamond Pushup

Cardio Workout - 20/10
Circuito A - 4x sin descanso
Burpees
Jumping Jacks

Circuito B - 4x sin descanso
Squat Jumps
Split Jumps

Circuito C - 4x sin descanso
High Knee Drill
Mountain Climbers

MARTES
Tipo de Workout: 40/20

1. TRX Power Pull (L/R)
2. SuperMan Towel Banda Elástica / Pumps
3. KB Windmill (L/R)
4. KB HighPull / KB OH Swings
5. SuperMan Plank Alt / Rotational High Planks

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

MIËRCOLES
Tipo de Workout: Let's get MAD!

Juego de Cartas
  • Corazones - Full Burpee
  • Espadas - Tactical Lunge
  • Trébol - Deadlift c/lado
  • Diamantes - Squat & Press
  • Jack - High Pull 10x c/lado
  • Reina - Snatch 10x c/lado
  • Rey - One Hand Swing 10x c/lado
  • As - Reverse TGU 1x c/lado
  • Joker - 1 Minute Rest

JUEVES
Tipo de Workout: 40/20

1. TRX Dips / TRX T-Row
2. JJ Overhead Push-Pull / Isometric Pushup
​3. KB OH Lunge L/ KB Bicep Curl L
4. KB OH Lunge R / KB Bicep Curl R
​5. Diamond Pushup / Burpees

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

SÁBADO
Tipo de Workout: Let's get MAD!
  • 1H Swing - 10x
  • High Pull - 10x
  • Snatch - 10x
  • REST 60s
  • Squat & Press - 10x
  • Hockey Deadlift - 20x
  • Clean & Press - 10x
  • REST 60s
  • Side Lunge - 10x
  • 2H Swing - 10x
  • Reverse Lunge & Press - 10x
  • REST 60s
  • Repetir todo sin descanso pero con 5x
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