Semana 9 al 14 - Octubre - 2017

LUNES
Tipo de Workout: 40/20

1. TRX Chest Press + Fly L / TRX Chest Press + Fly R
2. KB Viking Salute L / KB Chest Press L
3. Explosive Pushup / Dive Bombers
4. KB Viking Salute R / KB Chest Press R
5. MedBall Big Circle / MedBall Burpee Pushup Clean

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

MARTES
Tipo de Workout: 40/20

1. TRX Power Pull (L/R)
2. SuperMan Towel PullUp / Jumping Jacks
3. KB Viking Salute (L/R)
4. KB Row (L/R)
5. SuperMan Plank Alt / Mountain Climbers

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

MIÉRCOLES
Tipo de Workout: 40/20

1. TRX Reverse Lunges (L/R)
2. One Leg Burpee (L/R)
3. KB Suitcase Deadlift (L/R) * Usar bastante peso
3. KB Overhead Lunge (L/R)
3. MedBall Throw / MedBall Overhead Squat

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

​JUEVES
Tipo de Workout: 40/20

1. TRX Bicep Row o Bicep Pullup / TRX T-Row
​2. KB Viking Salute (L/R)
3. Super Plank // Mountain Climbers
4. KB Squat Hold + Bicep Curl / KB Tricep Extension
5. Shouler Pushup / Burpees

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

SÀBADO
Tipo de Workout: Let's Get MAD!

Warm Up - 3x
20 Jumping Jacks
20 Crunches
20 Flutter Kicks

Let's Get MAD! - 8x
10 Pushups
15 KB Swings
20 KB Back Rack Lunges
25 SitUps
30 KB Shoulder Press (15 cada lado)