Semana 23 al 27 - Mayo - 2016

LUNES
I Parte
Tipo de workout: 25/25/10
1. TRX One Hand Chest Press (L/R)
2. Renegade Rows / Mountain Climbers
3. Full Burpee / High Knee Drill
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: 40/20 // 40/20

1. TRX Table Row // TRX - T-Row
2. Split Jumps // Superman
3. KB High Pull (L/R)
4. KB Clean Alt // KB 2H Swings
5. MedBall Side Throw Alt // MedBall Axe Chop Alt

3x - 1min de descanso entre vuelta

1200mts Run

MIÉRCOLES

Tipo de Workout: 90/30 (30s cada ejercicio)
1. TRX Pistols Alt /  TRX Squat & Reverse Pullover / Intermedio
​2. Russian Twists / Situps / Intermedio
3. KB Triple Crush / KB Figure 8 / Intermedio
4. KB Front Squat (L/R) / Intermedio
5. Rotational High Plank / Mountain Climbers / Intermedio

3x - 2 minutos de descanso entre vuelta

Intermedio 1: Squat
Intermedio 2: Squat Jump
Intermeido 3: Burpee Jump

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

JUEVES

Tipo de Workout: 50/10 // 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

VIERNES
Cardio Workout

50 Jumping Jacks
40 High Knee Drill
30 Mountain Climbers
20 Squats
10 Plank Jump-Ins

3x como mínimo
7x como máximo