Semana 11 al 16 - Septiembre - 2017

LUNES
Tipo de workout: Let's get MAD!

EMOM 30 minutes

• 0-10 Minutos
  • 5 Burpees
  • 5 Pushups
  • 5 Squat Jumps
• 11-20 Minutos
  • 7 Burpees
  • 7 Pushups
  • 7 Squat Jumps
• 21-30 Minutos
  • 5 Burpees
  • 5 Pushups
  • 5 Squat Jumps

ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches​

MARTES
Tipo de Workout: 40/20

1. TRX Table Row / TRX Pull Up
2. Renegade Row / Plank Toe Tip
3. KB Deadlift (L/R)
4. KB Windmill (L/R)
5. MedBall Lunge Rotational Alt / MedBall Burpee Clean

ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches​

MIÉRCOLES
Tipo de Workout: 40/20

1. TRX Sprinter (L/R)
2. 1 Leg Burpee L / Squats
3. 1 Leg Burpee R / Reverse Lunge
3. KB Sumo Deadlift / KB Swing, Catch & Press
3. Wall Squat Hold / Squats Jump Side to Side

ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches​

JUEVES
Tipo de Workout: 40/20

1. TRX Incline Pushup / TRX T-Row with Pullover
2. KB Row (L/R)
3. Shoulder Pushup / Sphinx Pushup
4. KB Bicep Curl (L/R)
5. KB Squat & Press (L/R)

ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

SÀBADO
Tipo de Workout: Let's Get MAD!

Circuito A - 10 reps de cada lado
1. KB Clean & Press
2. KB Reverse Lunge
3. KB Deadlift
4. KB Squat
5. KB Windmill

Circuito B - 20 reps
1. Burpees
2. Mt. Climbers
3. Jump Squats
4. KB 2H Swings
5. KB High Pull (L/R)

Realizar el circuito B al terminar el circuito A. Eso sería una vuelta, en total 3 vueltas.