AGENDA+FREELETICS

CARDIO & FUERZA RETO DE SEMANA

SEMANA

SESION 1

3-4 SESION

0.1

Aphrodite

Aphrodite

Aphrodite

Aphrodite

3-4 SESION

0.2

PushupMAX

PushupMAX

PushupMAX

PushupMAX

SquatMAX

SquatMAX

SquatMAX

SquatMAX

3-4 SESION

0.3

Dione o Zeus

Dione o Zeus

Dione o Zeus

Dione o Zeus

3-4 SESION

0.4

Metis

Metis

Metis

Metis

0.5 (Hell Week)

Dione o Zeus

SquatMAX PushupMAX Metis

Dione

Aphrodite

Dione o Zeus

1

Venus

BurpeeMAX

Aphrodite

SquadMAX

Dione

2

Artemis

Metis

Aphrodite

BurpeeMAX

Artemis

3

Aphrodite

Hades

Artemis

Aphrodite PB BurpeeMAX PB Artemis PB Artemis PB

TOTAL

SESION 2

TOTAL

SESION 3

3x PushupMAX 3m Rest PullupMAX 3m Rest SitupMAX 3m Rest BurpeeMAX 4m Rest SitupMAX

Aphrodite ESTRELLA

4

Aphrodite

Aphrodite

Hades PB AMBAS

5

Hades

Artemis

Artemis PB Aphrodite PB

6

Zeus

BurpeeMAX

Artemis

7 (Hell Week)

Dione Poseidon Venus

Artemis Metis Aphrodite

Poseidon Zeus Iris

Hades ESTRELLA

8

Hades

Iris PB Artemis PB

9

Zeus

Zeus PB

10

Zeus

PullupMAX PB PushupMAX PB Aphrodite PB

11

12

Artemis

Aphrodite

BurpeeMAX PB

SquatMAX 5m Rest SitupMAX Iris 7m Rest SitupMAX Iris 3x PushupMAX 3m Rest 1x BurpeeMAX Hades 7m Rest SquatMAX

Venus PB

13

Poseidon PB

14

15 (Hell Week)

Dione

PushupMAX 3m Rest PullupMAX 3m Rest BurpeeMAX 4m Rest PullupMAX 3m Rest PushupMAX

Poseidon 5m Rest Metis Aphrodite

Hades

Artemis

Hades

Dione BurpeeMAX 3m Rest BurpeeMAX 5m Rest Rest BurpeeMAX

TOTAL

SESION 4

SESION 6

Aphrodite

TOTAL

SESION 7

Dione o Zeus Metis SquatMAX

Aphrodite

Iris

Hades

Aphrodite

Zeus

Zeus

Hades

Iris 7m Rest SitupMAX Aphrodite 2x PullupMAX 4m Rest 1x PullupMAX 2m Rest 1x BurpeeMAX Hades 7m Rest

Venus

SitupMAX

Iris 7m Rest

Poseidon 5m Rest

Iris 7m Rest

SitupMAX

Metis

SitupMAX

Artemis 7m Rest

Poseidon SquadMAX Dione

Hades 7m Rest

ESTRELLA:  OBTIENE EL MENOR TIEMPO ,  DEL EJERCICIO MENCIONADO. (SI NO SE CUMPLE SE REPITE LA SEMANA)

TOTAL

SitupMAX

Venus

PB:  EJERCICIO EXIGENCIA COMPLETA , EXISTE UNA FORMA SENCILLA . (SI NO SE CUMPLE SE REPITE LA SEMANA)

SESION 5

Hades 7m Rest

PushupMAX 3m Rest PullupMAX 3m Rest BurpeeMAX 4m Rest PullupMAX 3m Rest PushupMAX

SitupMAX

TOTAL

SitupMAX

Dione

Iris

Venus 7m Rest PullupMAX

Zeus Metis Artemis

TOTAL

CARDIO RETO DE SEMANA

SEMANA

SESION 1

3-4 SESION

0.1

Aphrodite

Aphrodite

Aphrodite

Aphrodite

3-4 SESION

0.2

PushupMAX

PushupMAX

PushupMAX

PushupMAX

SquatMAX

SquatMAX

SquatMAX

SquatMAX

3-4 SESION

0.3

Dione

Dione

Dione

Dione

3-4 SESION

0.4

Metis

Metis

Metis

Metis

0.5 (Hell Week)

Aphrodite PB AMBAS Dione PB

Dione

1

Dione

2

Aphrodite

3

Dione

BurpeeMAX PB Aphrodite ESTRELLA

4

Aphrodite

SquatMAX PB

5

Dione

BurpeeMAX PB AMBAS

6

Iris

7 (Hell Week)

Metis Aphrodite Iris

Aphrodite PB

8

Apollon

Dione ESTRELLA

9

Dione

Dione PB

10

Dione

BurpeeMAX PB

11

Apollon PB

12

Iris PB AMBAS

13

Apollon PB

TOTAL

SESION 2

SquatMAX PushupMAX Metis BurpeeMAX 5m Rest SquatMAX 5m Rest BurpeeMAX BurpeeMAX 3m Rest SitupMAX 3m Rest BurpeeMAX BurpeeMAX 5m Rest BurpeeMAX 3m Rest BurpeeMAX BurpeeMAX 5m Rest LegLeverMAX 3m Rest BurpeeMAX 3m Rest LegLeverMAX SquatMAX 5m Rest PushupMAX 3m Rest Metis BurpeeMAX 5m Rest SquatMAX 5m Rest BurpeeMAX 1m Rest SitupMAX Dione Metis Aphrodite LegLeverMAX 3m Rest

TOTAL

SESION 3

Dione

Aphrodite

Iris

Venus

Aphrodite

Dione

Aphrodite Metis Aphrodite Iris

TOTAL

SESION 4

Aphrodite BurpeeMAX 5m Rest SquatMAX 5m Rest BurpeeMAX BurpeeMAX 3m Rest SitupMAX 3m Rest BurpeeMAX BurpeeMAX 5m Rest BurpeeMAX 3m Rest BurpeeMAX Aphrodite SquatMAX 5m Rest PushupMAX 3m Rest Metis BurpeeMAX 5m Rest SquatMAX 5m Rest BurpeeMAX 1m Rest SitupMAX

TOTAL

SESION 5

Dione

Iris

LegLeverMAX 3m Rest

Iris

Aphrodite

Apollon

Dione

Apollon

Iris

Aphrodite

Apollon

SitupMAX 3m Rest BurpeeMAX 5m Rest SitupMAX

BurpeeMAX 3m Rest BurpeeMAX 5m Rest BurpeeMAX Iris

SitupMAX 3m Rest BurpeeMAX 5m Rest SitupMAX

Apollon

Dione

Iris

Metis

14

Apollon

15 (Hell Week)

Aphrodite

Iris SitupMAX 5m Rest Metis 3m Rest SitupMAX Iris 7m Rest BurpeeMAX

PB:  EJERCICIO EXIGENCIA COMPLETA , EXISTE UNA FORMA SENCILLA . (SI NO SE CUMPLE SE REPITE LA SEMANA) ESTRELLA:  OBTIENE EL MENOR TIEMPO ,  DEL EJERCICIO MENCIONADO. (SI NO SE CUMPLE SE REPITE LA SEMANA)

Venus Dione SquatMAX Metis

SitupMAX 5m Rest Metis 3m Rest SitupMAX Aphrodite 7m Rest LegLeverMAX

Dione Metis SquatMAX

BurpeeMAX 5m Rest LegLeverMAX 3m Rest BurpeeMAX 3m Rest LegLeverMAX

Dione

SquatMAX 5m Rest

SESION 7

Dione

Dione

Aphrodite

Aphrodite

TOTAL

Aphrodite

Apollon

Metis 7m Rest

SESION 6

Dione

Aphrodite

Metis

TOTAL

Metis

Metis 5m Rest SitupMAX

SquatMAX 5m Rest Metis Iris

Iris

Dione 7m Rest SquatMAX

Aphrodite Metis Apollon

TOTAL

FUERZA RETO DE SEMANA

SEMANA

SESION 1

3-4 SESION

0.1

Aphrodite

Aphrodite

Aphrodite

Aphrodite

3-4 SESION

0.2

PushupMAX

PushupMAX

PushupMAX

PushupMAX

SquatMAX

SquatMAX

SquatMAX

SquatMAX

3-4 SESION

0.3

Zeus

Zeus

Zeus

Zeus

3-4 SESION

0.4

Metis

Metis

Metis

Metis

Venus PB

0.5 (Hell Week)

Zeus

1

Venus

2

PullupMAX PB AMBAS

3

Aphrodite ESTRELLA

4

Aphrodite PB SquatMAX PB Artemis PB Aphrodite PB

Poseidon 5m Rest SitupMAX PushupMAX 2m Rest PullupMAX 3m Rest PushupMAX 3m Rest PullupMAX 2m Rest PushupMAX 2m Rest PullupMAX 1m Rest PushupMAX 1m Rest PullupMAX Aphrodite

5

Zeus

6

Venus

WEEK 7 (Hell Week)

Artemis Poseidon Dione

TOTAL

SESION 2

SquatMAX PushupMAX Metis PullupMAX 3m Rest SquatMAX 3m Rest PullupMAX Aphrodite

Zeus

Venus

13

Artemis

Zeus PB

14

Zeus

15 (Hell Week)

Aphrodite

Venus Artemis Hades Hades 7m Rest SitupMAX Hades Metis 5m Rest Situp MAX

Zeus

Zeus

Venus

Metis

Zeus

Metis

Artemis 7m Rest

Venus Hades SitupMAX

Artemis 7m Rest

SitupMAX PB:  EJERCICIO EXIGENCIA COMPLETA , EXISTE UNA FORMA SENCILLA . (SI NO SE CUMPLE SE REPITE LA SEMANA) ESTRELLA:  OBTIENE EL MENOR TIEMPO ,  DEL EJERCICIO MENCIONADO. (SI NO SE CUMPLE SE REPITE LA SEMANA)

SESION 6

Aphrodite

TOTAL

SESION 7

Zeus Metis SquatMAX

Artemis

Dione

SquatMAX LegLeverMAX 3m Rest PushupMAX 2m Rest LegLeverMAX 3m Rest SquatMAX

Zeus

TOTAL

Venus

Zeus

Poseidon 5m Rest

SESION 5

SquatMAX 5m Rest SquatMAX 3m Rest SquatMAX 5m Rest Metis

PushupMAX 2m Rest SitupMAX 3m Rest LegLeverMAX 2m Rest PushupMAX

Aphrodite

TOTAL

Venus

Zeus

10

Zeus PB

SitupMAX

Dione

Zeus PB

PB

Poseidon 5m Rest

Zeus

Aphrodite

Venus

PullupMAX 3m Rest SquatMAX 3m Rest PullupMAX

Aphrodite

SquatMAX 5m Rest LegLeverMAX 3m Rest SquatMAX 3m Rest LegLeverMAX Metis 5m Rest PullupMAX 3m Rest PullupMAX 2m Rest PullupMAX Poseidon Zeus Aphrodite

Zeus

12

Venus

Hades

9

Dione

Aphrodite

Aphrodite

Hades PB Aphrodite PB

Venus PB

Dione

Hades

Artemis

SquatMAX

SESION 4

Dione

Poseidon

11

TOTAL

Venus

8

Hades PB

SESION 3

PushupMAX 2m Rest PullupMAX 3m Rest PushupMAX 3m Rest PullupMAX 2m Rest PushupMAX 2m Rest PullupMAX 1m Rest PushupMAX 1m Rest PullupMAX

Poseidon ESTRELLA

Hades 7m Rest

TOTAL

LegLeverMAX

Dione

Poseidon 3m Rest LegLeverMAX

Venus Poseidon Zeus

TOTAL