A)WARM UP IDO SQUAT ROUTINE 3 SETS: 5 WALL SQUAT 20 LUNGES 5/LADO SPIDERMAN LATERAL FLEXION AND EXTENSION B)SWOD 4 SETS: 10/10 SINGLE LEG ROMANIAN DEADLIFT 10/10 SINGLE ARM SHOULDER PRESS 10/10 SINGLE ARM ROWS 30″HOLLOW FLUTTER KICKS C)5 RONDAS DE: 30 DOWNWARD DOG TOE TAPS 20 TABLE ROWS O DOMINADAS O TRX 10 HSPU
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 3 SETS: MAX KIPPING HSPU(BAJADA RETENIENDO 5 SEGUNDOS) MAX TABLE ROWS EN 30 SEG O DOMINADAS MAX DIAMOND PUSHUPS C)METCON 8 SERIES DE: 20″ PUSHUPS 10″ PUSHUP PLANK SEGUIDO 8 SERIES
A)WARM UP IDO SQUAT ROUTINE 3 SETS: 5 WALL SQUAT 20 LUNGES 5/LADO SPIDERMAN LATERAL FLEXION AND EXTENSION B)ISOMETRIC WORK 4 SERIES.30SEG DE TRABAJO/30 SEG DE DESCANSO 30″ NOSE TO WAL HANDSTAND HOLD 30″ WALL SIT 30″ PLANK ARM RAISES C)METCON: DIEZ RONDAS POR TIEMPO DE: 10 PUSHUPS 10 SQUAT JUMPS 10 V SIT KICK
A)WARM UP: 3 SERIES: 5 FACE TO WALL SQUAT 10 SCAP PUSHUPS 10 PERIOCHKA STRETCH B)TRUNK WORK 4 SERIES: 30″ HOLLOW HOLD 30″ SIDE PILLAR HIP DROP TO STARFISH LEFT 30″ PILLAR TO PLANK PRESS UP 30″ SIDE PILLAR HIP DROP TO STARFISH RIGHT C)METCON: FOR TIME: 50-40-30 AIR SQUAT 40-30-20 JUMPING LUNGES 30-20-10 BURPEES
A) WARM UP 4 SETS FOR QUALITY 5 WALL SQUAT 10 SCAP PUSHUPS 20 M BEAR CRAWL 20 WALKING LUNGES SITUPS B)METCON «200 IN 20» 20 ROUNDS FOR TIME: 10 PUSHUPS 10 SITUPS 10 AIR SQUAT
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: 3 SETS: 6-10 STRICT HSPU(O NEGATIVAS) 20/20 BULGARIAN SPLIT SQUATS(20 POR LADO) C)METCON (40″ ON/20″ OFF) DE MAXIMAS REPETICIONES DE CADA EJERCICIO.lA PUNTUACION SERA EL NUMERO TOTAL DE REPETICIONES TABLE ROWS
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″ V SIT HOLD c)5/5 ALTERNATING PISTOLS(COLOCAD UNA SILLA DETRAS O AGARRAOS AL MARCO DE UNA PUERTA SI NO PODEIS) C)METCON «SORE