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
20 KB Shoulder Press (10 cada lado)

​LUNES
Tipo de workout: 20/10

Circuito A
Push Ups / KB Swings Alternado

Circuito B
Mt. Climbers / KB High Pull

Circuito C
KB Snatches / Split Jumps

Circuito D
Russian Twists / V-Ups

Hacer 8 repeticiones de cada par. Descansar 1 minuto entre circuitos.

MARTES
Tipo de workout: 45/15

1. TRX Power Pull (L/R)
2. Side Lunges (L/R)
3. KB Row (L/R)
4. KB Clean & Press Alternado / KB 2H Swings
5. High Plank & Toe Touch / Rotational High Plank

3x - 2min de descanso entre vuelta

1200mts Run (3 vueltas al comercial)

MIÉRCOLES

Tipo de Workout: 40/20
1. TRX Adductors (L/R)
​2. Lunges Knee Hops (L/R)
3. KB Squat & Press (L/R)
4. Skater Lunge Alternado / Box Jump
5. TGU (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

JUEVES

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

3x - 2 minutos de descanso entre vuelta

1200mts Run (3 vueltas al comercial)

SÁBADO
Tipo de Workout: Let's get MAD!

Reps: 15-12-9-6-3

1. KB Clean & Jerk
2. KB Deadlift
   
3. KB Rack Squat

ABS - 1 minuto de cada ejercicio con 20s de descanso entre ejercicio - 2x

1. Bicycles
2. Reverse Crunches
3. Flutter Kicks

LUNES
Tipo de workout: 20/20/20
​
1. TRX Atomic pushup / TRX Climbers
2. Dive Bombers / Russian Twists
3. Burpee Pushup / Toe Touch
4. Explosive Pushups / Plank to Toe Touch
5. KB Press Out (acostado) / KB OH SitUps

4x - 1 minuto de descanso entre vuelta

2km Run

MARTES

Tipo de Workout: 50/10 // 50/10
​1. TRX Reverse Pullover / TRX T-Row
2. Squat Hold / Split Jumps
3. KB Swings Alternado / KB Upright Row
4. Banana Roll / Pumps
5. Banda de Resistencia: Pullup / Banda de Resistencia: Pull Over

3x - 1min de descanso entre vuelta

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

MIÉRCOLES

Tipo de Workout: 30/30/20
1. TRX Pistol (L/R) / TRX 1 Leg Lunge (L/R)
​2. KB Side Lunges (L/R) / KB Reverse Lunge (L/R)
3. 1min Plank / Side Plank (L/R)
4. Dirty Dog (L/R) / Donkey Kick (L/R)
5. 1min Ball Throw / 1min Wall Sit

3x - 2 minutos de descanso entre vuelta

JUEVES
Tipo de Workout: 45/15

1. TRX Bicep Row / TRX Muscle Up
​2. Fast Drill + Burpee / Jumping Jacks
3. Sphinx Tricep / Pike Pushup
4. KB Triple Crush / KB 2H Swings
5. KB o Plate: Shoulder Front Raise / Steering Wheel

3x - 2 minuto de descanso entre vuelta

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

SABADO
Tipo de Workout: Let's get MAD!

30s cada ejercicio

1. Wall Sit
2. Plank
3. Isometric Pushup
4. Static V
5. Static Raised Leg
6. Superman

No hay descanso entre ejercicio. Descanso entre vuelta no más de 2 minutos. Son 8 vueltas en total.