HOME PLAN

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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Durante 10´

30/30" Samson stretch

5 tempo good morning

- Subir peso en cada ronda

MAX EFFORT

5* (10 KB swing + 10/10 zancadas + 30" plank)

METCON

3 rondas por tiempo:

400 run

30 step ups

30 squat jumps

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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Durante 10´

30" frog pose

3 tempo goblet squats

30" puppy dog

3 tempo press

- Incrementa peso en cada ronda.

METCON

7 rondas por tiempo:

5 KB thrusters

15 burpee

30 single unders

HANDSTANDS

20´ handstand practice

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" pose de rana

10 elbow pumps

3 tempo front squat

MAX EFFORT

5*(10 push ups + 10 KB row + 20" handstand hold)

METCON

Muerte por:

burpees.

Min 1 = 1 burpee

Min 2 = 2 burpee

Min 3 = 3 burpee... hasta morir

JUEVES

AEROBICO LIGERO

Durante 30´

5´ bike @ 60%vam

5´ amrap: 5 pull ups + 10 push ups + 15 squats

5´ row @60% vam

5´ amrap: 5 burpee + 10 step ups + 15 KB swing

5´ run @ 60%vam

5´ amrap: 5 pull ups + 10 push ups + 15 squats

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" lizard pose

5 Snatch balance

- Subir peso en cada ronda

DYNAMIC EFFORT

150 DB snatch

METCON

Amrap 20

5 jumping pull ups

10 push ups

15 KB swing

SABADO

Paseo largo en la montaña

DOMINGO

Rest Day