LUNES
Tipo de Workout: 40/20

1. TRX One Arm Chest Press (L/R)
2. Skipping Rope /  Yoga Squat
3. KB Deadlift L / KB Chest Press L
4. KB Deadlift R / KB Chest Press R
5. MedBall Diamond Pushup / MedBall Side to Side Pushup

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

MARTES
Tipo de Workout: 40/20

1. TRX Table Row / TRX Pull Up
2. Renegade Row / Plank Toe Tip
3. KB Deadlift L / KB Windmill L
4. KB Deadlift R / KB Windmill R
5. MedBall Lunge Rotational Alt / MedBall Slam

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches​

MIÉRCOLES
Tipo de Workout: 40/20

1. TRX Sprinter L / R
2. 1 Leg Burpee L / Squats
3. 1 Leg Burpee R / Reverse Lunge
3. KB 1 Leg DeadLift (L/R)
3. Wall Squat Hold / Squats Jump Side to Side

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

​JUEVES
Tipo de Workout: 40/20

1. TRX Incline Pushup / TRX T-Row with Pullover
2. KB Deadlift L / KB Bicep Curl L
3. Shoulder Pushup / Sphinx Pushup
4. KB Deadlift R / KB Bicep Curl R
5. KB Squat & Press (L/R)

5 mins AMRAP - ABS
30 Crunches
30 Russian Twists
25 Leg Raise
25 Bicycles
20 Right Crunches
20 Left Crunches

SÀBADO
Tipo de Workout: Let's Get MAD!

Circuito A - 10 reps de cada lado
1. KB Clean & Press
2. KB Reverse Lunge
3. KB Deadlift
4. KB Squat
5. KB Windmill

Circuito B - 20 reps
1. Burpees
2. Mt. Climbers
3. Jump Squats
4. KB 2H Swings
5. KB High Pull (L/R)

Realizar el circuito B al terminar el circuito A. Eso sería una vuelta, en total 3 vueltas. 

LUNES
Tipo de Workout: 40/20

1. TRX Row / Intermedio
2. Clean & Jerk L / Intermedio
3. Clean & Jerk R / Intermedio
4. Bandas: Row / Intermedio
5. MedBall SitUp Throw / Intermedio

Intermedio
1. Pushups
2. Spider Pushups
3. Super Plank

ABS
1. Reverse Crunches
2. Bicycles
3. Leg Raise
4. Leg Hold
​5. Starfish

MARTES
Tipo de Workout: 40/20

1. TRX L-Raise / TRX Splilt Raise
2. Clean & Squat L / Row L
3. Clean & Squat R / Row R
4. Hindu Pushups / Rockstar Plank
5. Superman / Mountain Climbers

ABS
1. Reverse Crunches
2. Bicycles
3. Leg Raise
4. Leg Hold
​5. Starfish

MIÉRCOLES
Tipo de Workout: 30/30/30

1. TRX Pistols / TRX Squat & Row / Intermedio
2. Russian Twists / Starfish / Intermedio
3. KB Clean & Lunge L / KB Clean L / Intermedio
3. KB Clean & Lunge R / KB Clean R / Intermedio
3. Wall Plank / Mountain Climbers / Intermedio

Intermedio
1. Squats
2. Jump Squats
3. Plank to Squat

​JUEVES
Tipo de Workout: 40/20

1. Plank Walkout
2. Reverse Crunches
3. Super Plank
4. Bicycles
5. Plank Pike
6. Windshields
7. Plank Rocker
8. V-Ups
9. Plank Toe Tap
10. Crunch Row

SÀBADO
Tipo de Workout: 30/30

1. Burpees
2. Slow Mt. Climbers
3. KB Swings Alt
4. Shoudler Pushups
5. Goblet Squat
6. Clean & Press Alt
7. KB 2H Swings
8. Fast Mt. Climbers

Empezar con Burpees, descansar 30s, hacer Burpees y agregar segundo ejercicio. Y asì sucesivamente hasta terminar con los Fast Mt. Climbers.

​SABADO
AMRAP - 21mins

20 Squat Jacks
10 Pushups
20 V-Ups
5 Burpees
10 Deadlifts (c/pierna)
12 KB 2H Swings

LUNES
Tipo de workout: 45/15 // 45/15

1. TRX Chest Fly // TRX Fallout 
2. Squat Jump // Squats
3. KB Chest Press (L/R)
4. Pushups // Dive Bombers
5. KB Windmill (L/R)

3x - 2mins de descanso entre vuelta

6mins Abs (30s c/u)
1. Mountain Climbers
2. Rotational High Plank 
3. Russian Twists
4. V-Ups
5. Side Plank L
6. SIde Plank R

MARTES
Tipo de workout: 45/15 // 45/15

1. TRX Power Pull (L/R)
2. Pumps // Side to Side Parallels
3. KB Row Alternado // KB 2H Swings
4. KB Windmill (L/R)
5. Mountain Climbers // Plank Jacks

3x - 2min de descanso entre vuelta

6mins Abs (30s c/u)
1. Mountain Climbers
2. Rotational High Plank 
3. Russian Twists
4. V-Ups
5. Side Plank L
6. SIde Plank R

MIÉRCOLES

Tipo de Workout: 45/15 // 45/15
1. TRX Bridge // TRX Mountain Climbers
​2. KB Windmill (L/R)
3. Lunges Knee Hops (L/R)
4. KB Squat & Press (L/R)
5. MedBall Wall Throw // Squat Hold

3x - 2mins de descanso entre vuelta

6mins Abs (30s c/u)
1. Mountain Climbers
2. Rotational High Plank 
3. Russian Twists
4. V-Ups
5. Side Plank L
6. SIde Plank R

JUEVES

Tipo de Workout: 45/15 // 45/15
1. TRX Bicep Row o Bicep Pullup // TRX Muscle Ups
​2. Plank to Squat // Mountain Climbers
3. KB Lunge & Press (L/R)
4. Diamond Pushup // Plank Jump-Ins
​5. KB Windmill (L/R)

3x - 2 minutos de descanso entre vuelta

6mins Abs (30s c/u)
1. Mountain Climbers
2. Rotational High Plank 
3. Russian Twists
4. V-Ups
5. Side Plank L
6. SIde Plank R

LUNES
Tipo de Workout: 30s work / 30s rest

1. Spider PushUps
2. Zombie GetUps
3. Alt. Lunges
4. Side Squats
5. Floor to Chest Pushups
6. Burpees

6x - No hay descanso entre vueltas

MARTES
Tipo de workout: Let's get MAD!

I Fase - 2x
25 Pushups - 25 Squats - 25 Situps

II Fase - 2x
25 Pull Ups - 25 VUps - 25 Leg Raise - 25 Hollow Rocks

III Fase - 2x
25 Pushups - 25 VUps

IV Fase - 1x
1min Plank

MIÉRCOLES
Tipo de workout: 40/20

1. TRX Suspended Lunges (L/R)
2. KBTGU (L/R)
3. KB Clean & Squat (L/R) - con bastante peso
4. Skater Lunges Alternado // Side Lunges Alternado  
5. MedBall Overhead Squat to Calf Raise// MedBall Rotational Lunges

Abs (30s c/u - 2x)
1. Windshield 
2. Long Arm Crunches
3. Reverse Crunches
4. Bicycles
5. V-Ups
6. Heel Touch

JUEVES
Tipo de workout: 45/15

1. TRX High Lateral Raise (L/R)
2. Full Burpee // Plank Jacks
3. KB Swing to Pass Under Squat // KB Triple Crush
4. MedBall Pushup / MedBall Russian Twists
5. KB Snatch to Surrender Squat (L/R)

​6mins Abs (30s c/u)
1. Flutter Kicks
2. Russian Twists
3. Scissors
4. Heel Touch 
5. Leg Raise
6. Sit Ups

SÁBADO
Tipo de Workout: 60/15

1. 2H KB Squat
2. Slow Mountain Climbers
3. Pushups
4. Split Jumps
5. Dirty Dogs
6. Bob & Weave
7. High Pull L
8. High Pull R
9. Squat & Press L
10. Squat & Press R

2x - 2mins descanso entre vuelta