A)WARM UP IDO SQUAT ROUTINE 2.0 3 SETS: 10 SCAP PUSH UPS DEEP SQUAT BACKWARD REACH 30″ HOLLOW HOLD B)4 SETS: 10 TABLE ROWS(31X3).3 SEGUNDOS DE BAJADA,UNO ABAJO,SUBIR EXPLOSIVO,3 SEG ARRIBA) 30″ NOSE TO WALL HANDSTAND HOLD 10 SQUAT JUMPS 1 MIN DE DESCANSO C)METCON AMRAP 10(MAXIMAS RONDAS EN DIEZ MINUTOS): 20 KB O BACKPACK
A)WARM UP IDO SQUAT ROUTINE 4 SETS: 8 FRONT ROCKING 3/3 TRIPOD TRANSITION 6 DEEP KNEEL REVERSE 8 ALT DEEP SQUAT BACKWARD REACH 5/5 SIDEWAYS STEP OVERS B)SWOD 4 SETS: 12/12 ONE LEG SINGLE KB ROMANIAN DEADLIFT 40″ ALTERNATING CONTRALATERAL DEAD BUG 5 SEESAW TO VERTICAL JUMP C)METCON: 10 TABLE ROWS 20 BACKPACK SWING 30
A)WARM UP IDO SQUAT ROUTINE 2.0 3 SETS: 20 WALKING LUNGES 4 INCHWORM SUN SALUTATION 30″ IPSILATERAL DEAD BUG B)TRUNK WORK CADA MINUTO DURANTE 12 MINUTOS ALTERNANDO… a)30″ HOLLOW ROCK b)30″ SIDE PILLAR HIP DROP TO STARFISH c)40″ IRONMAN HOLD d)30″ SIDE PILLAR HIP DROP TO STARFISH C)METCON EMOM 20(CADA MINUTO DURANTE 20 MINUTOS) 4
A)WARM UP 3 SETS: 6 BENT SIT UPWARD REACH 6 BENT SIT TO TALL SPLIT KNEEL(ALTERNANDO) 8 KNEE HAND ROCKING 5/LADO FIGURE FOUR SIT TO DEEP HALF KNEEL 5/LADO TRIPOD TRANSITION B)4 SETS(HEAVIEST WEIGHT) 10 REAR FOOT ELEVATED SPLIT SQUAT(LEFT) 10/10 SEATED SINGLE ARM ARNOLD PRESS 10 REAR FOOT ELEVATED SPLIT SQUAT (RIGHT) 45″ WALL
A)WARM UP: 4 SETS: 4 SQUARE DRILL 5 WALL SQUAT 10 WALL SLIDES 30″ PILLAR HOLD W/ALTERNATE REACH(5 SEG POR BRAZO CADA VEZ) B)SWOD: 4 SETS: 10 DIVE BOMBER PUSHUPS 20 ALTERNATING PISTOLS 1 MIN PUSHUP PLANK C)METCON ALT EMOM+INCREASING LADDER *CADA MINUTO ALTERNAIS ENTRE EJERCICIOS.CADA RONDA AUMENTAIS UNA REP A CADA UNO…QUEDARIA 10 PUSHUPS
A)WARM UP DE 10 A 1: PUSHUPS KB SWING AIR SQUAT SITUPS B) 3 SETS_ MAX KIPPING HSPU(BAJADA RETENIENDO 5 SEGUNDOS) MAX TABLE ROWS EN 30 SEG C)MAXIMAS EN 12 MINUTOS: 20 STEP UPS(CON MOCHILA CARGADA SI ES POSIBLE) 15 DIAMOND PUSHUPS 20 FROG HOPS
A)WARM UP IDO SQUAT ROUTINE 3 SETS FOR QUALITY: 10 SCAP PUSH UPS 20 AIR SQUAT 20 DB OVERHEAD LUNGES B)4 SETS(30″ ON/30″ OFF): REAR FOOT ELEVATED SPLIT SQUAT(LEFT) SEATED SINGLE ARM ARNOLD PRESS REAR FOOT ELEVATED SPLIT SQUAT (RIGHT) WALL SIT C)METCON: FOR TIME 100 DOUBLE UNDERS OR JUMPING JACKS 21 BURPEES 75
A)WARM UP IDO SQUAT ROUTINE 2.0 3 SETS: 20 WALKING LUNGES 4 INCHWORM SUN SALUTATION 30″ IPSILATERAL DEAD BUG B)TRUNK WORK CADA MINUTO DURANTE 12 MINUTOS ALTERNANDO… a)30″ HOLLOW ROCK b)30″ CAPTAIN MORGAN LEFT c)40″ IRONMAN HOLD d)CAPTAIN MORGAN RIGHT C)METCON 4 RONDAS POR TIEMPO: 10 HSPU 20 GOBLET SQUAT 10 PUSHUPS 20 SQUAT JUMPS
A)WARM UP IDO SQUAT ROUTINE 2.0 3 SETS: 10 SCAP PUSH UPS DEEP SQUAT BACKWARD REACH 30″ HOLLOW HOLD B)ALT EMOM 9(CADA MINUTO DURANTE 9 MINUTOS, ALTERNANDO): a)40″ NOSE TO WALL HANDSTAND HOLD b)40″ HOLLOW HOLD c)5/5 ALTERNATING PISTOLS(COLOCAD UNA SILLA DETRAS O AGARRAOS AL MARCO DE UNA PUERTA SI NO PODEIS) C)METCON FOR TIME:
A) 3 SETS: 6 SIDE ROLL 8 KNEE HAND ROCKING(MANTENER LA CUERVA LUMBAR NEUTRA.SIN CORRER) 6 DEEP KNEEL TO SIDE BENT SIT 6 EXTENDED HALF KNEEL(POR LADO.AGUANTAR TRES RESPIRACIONES COMPLETAS EN CADA UNO) 6 CROSS SIT SIDEWAY REACH B)4 SETS(20″ MAX REPS/40″ OFF) SINGLE ARM BENCH PRESS SINGLE ARM DB ROWS WEIGHTED SITUP C)METCON: 4
A)WARM UP IDO SQUAT ROUTINE 2.0 3 SETS: 20 WALKING LUNGES 4 INCHWORM SUN SALUTATION 30″ IPSILATERAL DEAD BUG B)SWOD 3 SETS MAX.STRICT HSPU MAX TIME GOBLET SQUAT HOLD MAX TIME PUSHUP PLANK C)METCON: 3 SETS.1 MIN MAXIMAS REPS/EJERCICIO: -GOBLET SQUAT -PUSHUPS -DB STEP OVERS -KB HEADDCUTTERS(VALE CUALQUIER COSA QUE PESE, UNA MOCHILA INCLUSO) -BURPEES
A)WARM UP IDO SQUAT ROUTINE 3 SETS FOR QUALITY: 10 SCAP PUSH UPS 20 AIR SQUAT 20 DB OVERHEAD LUNGES B)SWOD 4 SETS FOR QUALITY 20/20 BULGARIAN SPLIT SQUAT 30″ POR LADO SIDE PILLAR HIP DROP TO STARFISH 30″ WALL SIT C)»PRISONER BURPEES» FROM 20 TO 1(20,19,18,17,16…3-2-1. BURPEES* *10 M LUNGES BETWEEN SETS