VIERNES 2 DE MAYO
A) Back Squat
2 x 8
2 x 6
2 x 4
B) EMOM 15':
10 DB Bench Press
20 Gorilla Row
Rest
C) 5 ROUNDS:
10/10 Press Palloff
30" Hollow Hold
SÁBADO 3 DE MAYO
A) Strict Shoulder Press
2 x 10
2 x 8
2 x 6
B) 5 ROUNDS:
10/8/6/4/2 DL
12/14/16/18/20 Goblet Squat
LUNES 5 DE MAYO
A) Strict Shoulder Press:
2 x 8
2 x 6
2 x 4
B) 5 ROUNDS:
10/8/6/4/2 Back Squats
12/14/16/18/20 Heavy Step Up
C) EMOM 8’:
12 Tuck Ups
15 OH Sit Up
MARTES 6 DE MAYO
A) Deadlift:
2 x 6
2 x 4
2 x 2
B) 10 ROUNDS (I Go you go):
5 Pull Ups
10 Floor Press
C) 4 SETS:
15 Front Raises
15 Biceps curl
MIÉRCOLES 7 DE MAYO
A) Australian Pull Up:
2 x 12
2 x 10
2 x 8
B) EMOM 15’:
8 Back Squats
15 DB RDL
Rest
C) TABATA:
Deadbug
Side Plank
JUEVES 8 DE MAYO
A) Back Lunge:
2 x 16
2 x 12
2 x 8
B) Every 2’30’’ (Rest 1’) x 5
10 Bent Over Row
12-15 Push Ups
C) 4 SETS:
20 Cossack Squat
10/10 Single Leg DL
VIERNES 9 DE MAYO
A) Glute Bridge Floor Press:
2 x 10
2 x 8
2 x 6
B) 5 ROUNDS:
12 Sumo DL
15 Cyclist Squat
C) TABATA:
Sit Ups
Hollow Hold
Climber
Front Plank
SÁBADO 10 DE MAYO
A) Hip Thrust:
2 x 6
2 x 4
2 x 2
B) 5 ROUNDS:
12 Push Press
20 Gorilla row
C) 4 SETS:
15 Lateral Raises
12/12 Triceps Back Kick
C) 4 SETS:
8/8 Bulgarian Squat
12 Reverse Nordic Curl
