Semana 06 al 11 - Marzo - 2017

LUNES
Tipo de Workout: 60s

1. KB Snatch (c/lado)
2. Burpee
3. Pushup
4. KB Alternate Swing
5. KB Press out - Lay down
6. KB Overhead Press (cl/lado)

ABS - 3x

• 10 crunches
• 10 bicycles
• 10 mountain climbers
• 10 side v-ups (c/lado)
• 10 leg raise
• 10 crunch claps

MARTES
Tipo de workout: 60/20

1. TRX Table Row / Intermedio
2. Ironman / Intermedio
3. KB Renegade Rows / Intermedio
4. Shoulder Pushup / Intermedio
5. Pullups o Bandas: Pullups / Intermedio

Intermedios

1. Sit Ups
2. Plank
3. Russian Twists

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3x - 2min de descanso entre vuelta

MIÉRCOLES

Tipo de workout: 50/10

1. TRX Racer (L/R)
2. Single Leg Bridge (L/R)
3. KB Lunges (L/R)
4. KB Deadlift Row / KB Swings Alternado
5. Triple Dip Squats  / Split Jumps

3x - 2mins de descanso entre vuelta

ABS - 3x

• 10 crunches
• 10 bicycles
• 10 mountain climbers
• 10 side v-ups (c/lado)
• 10 leg raise
• 10 crunch claps

​JUEVES
Tipo de workout: Let's get MAD!

CIRCUITO A

• One Handed Swing – 30 secs c/lado
• Clean & Press – 30 secs c/lado
• Side Lunge – 30 secs c/lado
• Clean & Squat – 30 secs c/lado

CIRCUITO B

• Alternating Swing – 30 secs c/lado
• Reverse Lunge – 30 secs c/lado
• Squat & Press – 30 secs c/lado
• Windmill – 30 secs c/lado

CIRCUITO C

• Double Handed Swing – 60 secs
• Clean, Squat & Press – 30 secs c/lado
• High Pulls – 30 secs c/lado
• Overhead Forward Lunge – 30 secs c/lado

 

• Descansar 1 minuto entre cada circuito

​ABS - 3x

• 10 crunches
• 10 bicycles
• 10 mountain climbers
• 10 side v-ups (c/lado)
• 10 leg raise
• 10 crunch claps

SÁBADO
Tipo de Workout: Let's get MAD!

20 MIN AMRAP

• 5 Burpees
• 10 Air Squats
• 4 Burpees
• 15 Sit Ups
• 3 Burpees
• 10 Pushups
• 2 Burpees
• 60s Plank
• 1 Burpee