LUNES
Tipo de Workout: 50/10

1. Burpee
2. KB Clean & Press (c/lado)
3. Jump Squats
4. KB Windmill (c/lado)
5. Lunge & Hop (c/lado)
6. Pushups
7. KB High Pulls (c/lado)
8. Spiderman Pushups
9. Slow Mountain Climbers
10. KB Swings (c/lado)
11. KB Sit & Press (c/lado)

II Parte

20 KB Swings - 10 pushups
20 KB Swings - 9 pushups
...
20 KB Swings - 1 pushup

MARTES
Tipo de workout: 40/20

1. TRX Around The World o Pull Ups / TRX Squat & Row
2. Squat Hold / Squats
3. KB Pullover / KB Row Alternado
4. Superman / Renegade Row
5. KB Turkish Get Up (L/R)
​
3x - 2min de descanso entre vuelta

Partner Abs Workout - 20 KB 2H Swings vs. Plank - 4x
Mientras una persona hace Swings, la otra persona hace Plank. Repetir hasta llegar a 80 Swings cada persona.

MIÉRCOLES
Tipo de Workout: Let's get MAD!

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

​ABS (2x)
20 Sit Ups
20 V-Ups
20 Plank Rocker

JUEVES

Tipo de workout: 40/20

1. PullUps o TRX Around The World / TRX Row
2. Mountain Climbers / Zombie GetUps
3. KB Triple Crush / KB Swings Alt.
4. Dive Bombers / Plank Jacks
5. KB Squat & Press (L/R)

ABS (2x)
20 Sit Ups
20 V-Ups
20 Plank Rocker

SÁBADO
Tipo de Workout: Let's get MAD!

20 - 1H Swings (c/lado)
15 - Goblet Squats
10 - Reverse Lunge (c/lado)
15 - Deadlift Row
20 - High Pulls (c/lado)

4x - 1min de descanso entre vuelta

LUNES
Tipo de Workout: Let's get MAD!

Strength Workout - AMRAP 20mins
15 Pushups
15 Squats
15 Bicycles
15 Diamond Pushup

Cardio Workout - 20/10
Circuito A - 4x sin descanso
Burpees
Jumping Jacks

Circuito B - 4x sin descanso
Squat Jumps
Split Jumps

Circuito C - 4x sin descanso
High Knee Drill
Mountain Climbers

MARTES
Tipo de Workout: 40/20

1. TRX Power Pull (L/R)
2. SuperMan Towel PullUp / Jumping Jacks
3. KB Viking Salute L / KB Row L
4. KB Viking Salute R / KB Row R
5. SuperMan Plank Alt / Mountain Climbers

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

MIËRCOLES
Tipo de Workout: Let's get MAD!

Juego de Cartas

• Corazones - Full Burpee
• Espadas - Tactical Lunge
• Trébol - Deadlift c/lado
• Diamantes - Squat & Press
• Jack - High Pull 10x c/lado
• Reina - Snatch 10x c/lado
• Rey - One Hand Swing 10x c/lado
• As - Reverse TGU 1x c/lado

​Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

JUEVES
Tipo de Workout: 40/20

1. TRX Dips / TRX T-Row
2. JJ Overhead Push-Pull / Isometric Pushup
​3. KB Vking Salute L / KB Bicep Curl L
4. KB Viking Salute R / KB Bicep Curl R
​5. Diamond Pushup / Burpees

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

SÁBADO
Tipo de Workout: Let's get MAD!

• 1H Swing - 10x
  
• High Pull - 10x
• Snatch - 10x
• REST 60s
• Squat & Press - 10x
• Alternate Swing - 20x
• Clean & Press - 10x
• REST 60s
• Side Lunge - 10x
• 2H Swing - 10x
• Reverse Lunge & Press - 10x
• REST 60s
• Repetir todo sin descanso pero con 5x

LUNES
Tipo de Workout: 40/20

1. TRX Atomic Pushup / Intermedio
2. Isometric Pushup / Intermedio
3. MedBall Archer Pushup L / Intermedio
4. Slow Negative Pushup / Intermedio
5. MedBall Archer Pushup R / Intermedio

Intermedio
1. Jumping Jacks
2. Heinsman
3. Plank to Squat

MAD Abs
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s​

MARTES
Tipo de Workout: Let's get MAD! Partner Workout

10 - High Five Pushups
20 - Partner Squats
15 - Lying Floor Leg Raise
30 - High Knee Drill
15 - High Five Crunches
30s - Squat Hold + Plank
5x
MIÉRCOLES

Tipo de Workout: 20/10
1. Squat Jumps
2. Lunge & Knee Hop (L)
3. Squat Jacks
4. Lunge & Knee Hop (R)
5. Isometric Pushup
6. Burpees Jump (No Pushup)

8x - 1min de descanso entre vuelta

MAD Abs
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s​

​JUEVES
Tipo de Workout: 40/20

1. TRX Y-Row / TRX Back Extension
2. Ironman / Isometric Pushup
3. KB Snatches (L/R)
4. KB Pullover // KB 2H Swings
5. Table Row / Plank to Squat
​
ABS
1. One Down Two Up 60s
2. Plank Jump-Ins 60s
Rest 30s
3. Reverse Crunches 60s
4. Starfish 30s
5. 90 / 90 Crunch 60s
Rest 30s
6. Starfish 60s​​

SÀBADO
Tipo de Workout: Let's Get MAD!

50 Burpees
100 KB Swings
100 Pushups
200 Air Squat
25 Burpees

Se debe terminar cada ejercicio antes de avanzar al siguiente. 

LUNES
Tipo de Workout: 40/20

1. TRX Chest Press + Fly L / TRX Chest Press + Fly R
2. KB Viking Salute L / KB Chest Press L
3. Explosive Pushup / Dive Bombers
4. KB Viking Salute R / KB Chest Press R
5. MedBall Big Circle / MedBall Burpee Pushup Clean

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

MARTES
Tipo de Workout: 40/20

1. TRX Power Pull (L/R)
2. SuperMan Towel PullUp / Jumping Jacks
3. KB Viking Salute L / KB Row L
4. KB Viking Salute RL / KB Row R
5. SuperMan Plank Alt / Mountain Climbers

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

MIÉRCOLES
Tipo de Workout: 40/20

1. TRX Reverse Lunges L / TRX Reverse Lunges R
2. Roundabout Squat / Squat Kick Back Alt
3. KB Suitcase Deadlift + Calf Raise R / KB Viking Salute R
3. KB Suitcase Deadlift + Calf Raise L / KB Viking Salute L
3. MedBall Throw / MedBall Yoga Squat

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock

​JUEVES
Tipo de Workout: 40/20

1. TRX Bicep Row o Bicep Pullup / TRX T-Row
​2. KB Viking Salute (L/R)
3. Super Plank // Mountain Climbers
4. KB Squat Hold + Bicep Curl / KB Tricep Extension
5. Shouler Pushup / Burpees

Abs (60s c/u)
1. V-Ups
2. Russian Twists
3. WIndshield
REST 30s
4. Heel Touch 
5. Starfish
6. Hollow Rock​

SÀBADO
Tipo de Workout: Let's Get MAD!

Warm Up - 3x
20 Jumping Jacks
20 Crunches
20 Flutter Kicks

Let's Get MAD! - 8x
10 Pushups
15 KB Swings
20 KB Back Rack Lunges
25 SitUps
30 KB Shoulder Press (15 cada lado)