HOME PLAN

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

WEIGHTLIFTING

5* (20 goblet box squat + 30" plank + 10 MB leg raises)

METCON

Amrap 12´

30 jumping jacks

20 DB snatch alterno

10 Push ups

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" Lizard pose

5 tempo good morning 5510

30" Pose de rana brazos estirados

3 tempo thruster

METCON 1

5 rondas por tiempo:

18 Good morning (banded)

12/12 zancadas

9 push ups

400 run

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" puppy dog

20 shoulder taps en posición de plancha

WEIGHTLIFTING

5* (10 DB row + 10 push ups + 20/20" plank)

METCON

Amrap 10´

10 push ups

20 KB swing

30 Double unders o jumping jacks

JUEVES

AEROBICO LIGERO

Acumular 30-60´aeróbico ligero (bici, remo o carrera a baja intensidad). Ideal paseo o carrera.

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" twisted cross

20 toe taps en posición de plank

WEIGHTLIFTING

5* (10 KB snatch + 20/20" side plank)

METCON

20´ amrap:

5 burpee

10 push-ups

15 squats

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

60" pose de rana brazos estirados

10 elbow pumps

Catalyst clean warm up

METCON 2

For time:

30 burpee

100 mountain climbers

20 burpee

100 mountain climbers

10 burpee

DOMINGO

Rest Day