LUNES

WARM UP
2 sets of 30 y 30 30 25
30jumping jacks/run
estacionario

10 MIN AMRAP (todas las

rondas que puedas hacer
sin parar)
30 rodillas altas
25 power jacks
12 squats
3 burpees
jumping jacks RODILLAS ALTAS
REST 3MIN 12 3 par
8min EMOM
Minuto impar
1. Saltos de
cuerda/jumping jacks
(MAXIMAS REPS)
Minuto par
2. Push up (MAXIMAS
REPS)
squat Push up
REST 3MIN burpees
6min AMRAP
30 sit ups
20vertical jumps
30 10 20
10 lunges

lunges
Vertical jump
 jumping jacks
MARTES
40 30 20
WARM UP
2 sets of
50
1min run estacionario

8min AMRAP
50 Jumping jacks
40 step up
30 rodillas altas/ saltos de RODILLAS ALTAS squat
cuerda
20 squats
10 push up
10 12 15 18
REST 3MIN

8min AMRAP
12 deadlift
15 kb swing
lunges
18 lunges
20 step up back kick Push up deadlift
Kb swing
20
REST 3 MIN

ABS TIME
20 tijeras
20 sit up
20
20 leg raises / alt leg raises
(40)

leg raises / alt leg

step up back kick
MIERCOLES
12 20
WARM UP GENERAL 24
LOWER BODY WORKOUT
Circuito 1
3sets of
24 lunges
12 jumping squat
20 side walk (10 cada lado)
-Descansa 40 seg entre sets- lunges Side walk
Circuito 2
4sets of 15 20
12 Thruster 12
15 Cossack squats
20 Deadlift
-Descansa 40 seg entre sets-

AMRAP 5min
10 half burpee
16 step up deadlift
20 power jacks
thruster Cossack squats
10
16 20

Half burpee
JUEVES
WARM UP GENERAL
UPPER BODY
WORKOUT
Circuito 1
3 sets of
25 Remos superior
20 DB SNATCH (10 C/U)
20 Front raises
15 Around the world
-Descansa 40 seg entre
sets-
Circuito 2
3sets of
10Tall to low plank
15 Dips
20 shoulder taps
EMOM 8min
- 10-12 pirámide push
up
- 30 mountain climbers