Semana 12 al 17 - Diciembre - 2016

LUNES
I Parte
Tipo de workout: 20/20/20

1. TRX Chest Press con Roll Out // TRX Reach Out Chest Press 
2. Renegade Rows / Mountain Climbers
3. One Leg Burpee (L/R)
4. Explosive Pushups / Dive Bombers
5. MedBall Pushup // MedBall Russian Twists
4x - Sin descanso

2mins Rest

II Parte
20 Swings - 10 Pushups
20 Swings - 9 Pushups
.
.
20 Swings - 1 Pushup

MARTES
Tipo de workout: 45/10

1. TRX Table Row // TRX Back Extension
2. Split Jumps // Superman
3. KB Snatches (L/R)
4. KB Pullover // KB 2H Swings
5. MedBall Side Throw Alt // MedBall Axe Chop Alt

3x - 1min de descanso entre vuelta

6min Abs (30s - 2x)
1. Plank Crunch
2. Side Plank (L)
3. Side Plank (R)
4. V-Ups
5. Crunch Row
6. Sit Ups

MIÉRCOLES
Tipo de workout: 45/10

1. TRX Sprinter Start (L/R)
2. Single Leg Bridge (L/R)
3. Splits Jumps // Lunges Alternado
4. KB 1H Swing (L/R)
5. KB Goblet Squats // Squat Jump

3x - 2mins de descanso entre vuelta

6min Abs (30s - 2x)
1. Plank Crunch
2. Side Plank (L)
3. Side Plank (R)
4. V-Ups
5. Crunch Row
6. Sit Ups

JUEVES
Tipo de Workout: 50/10

1. TRX Bicep Row o Bicep Pullup // TRX Muscle Up
​2. Squat to Calf Raise // Sphinx Pushup
3. KB Lunge with Shoulder Press (L/R)
4. KB Jerk (L/R)
5. 1 2 3 Heinsman // Plank Jacks

3x - 1 minuto de descanso entre vuelta

6mins Abs (30s c/u)
1. Flutter Kicks
2. Russian Twists
3. Scissors
4. Heel Touch 
5. Leg Raise
6. Sit Ups

SÁBADO
Tipo de Workout: Let's Get MAD!

AMRAP 20 mins - Kettebell Workout

10 Swings
20 Figure 8s
10 Goblet Squats
20 Deadlifts
10 Clean and Press (c/lado)
10 Around The Body Pass (c/lado)
10 Side Plank Rows (c/lado)