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/R)
4. KB Row (L/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/R)
2. One Leg Burpee (L/R)
3. KB Suitcase Deadlift (L/R) * Usar bastante peso
3. KB Overhead Lunge (L/R)
3. MedBall Throw / MedBall Overhead 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)

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: 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

SABADO
AMRAP - 25mins

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

LUNES
Tipo de workout: Let's get MAD!

10 KB 2H Swings
1 KB Shoulder Press (c/lado)
15 KB 2H Swings
2 KB Shoulder Press (c/lado)
25 KB 2H Swings
3 KB Shoulder Press (c/lado)
50 KB 2H Swings

Rest 30s - 2mins 
5x

MARTES
Tipo de workout: 60/20

1. TRX Row alternado con TRX T-Row / Intermedio
2. KB Snatch L / Intermedio
3. Swimmers / Intermedio
4. KB Snatch R / Intermedio
5. MedBall Bounce Rotation / Intermedio

3x - 2mins de descanso entre vuelta

Intermedio
Primera Vuelta - Sit Ups
Segunda Vuelta - Leg Raise
Tercera Vuelta -  Russian Twists

MIÉRCOLES

Tipo de workout: 60/20

1. TRX Bridge / Intermedio
2. KB Goblet Squats / Intermedio
3. Squat Jacks / Intermedio
4. KB Swings Alternado / Intermedio
5. Wall Balls / Intermedio

3x - 2mins de descanso entre vuelta

Intermedio
Primera Vuelta - Bicycle
Segunda Vuelta - Leg Raise
Tercera Vuelta -  Heel Touch

Jueves

Tipo de workout: 40/20

1. TRX Archer Alternado / TRX Alligator
2. KB Bicep Curl / KB Tricep Extension
3. Plate: Front Raise / Steering Wheel
4. KB Snatch & Windmill (L/R)
5. Mountain Climbers / Plank Jacks

3x - 2mins de descanso entre vuelta

6mins abs (30s c/u)
1. Leg Raise
2. Toe Touch
3. Sit Up
4. Bicycle
5. Sit Up Row
6. Russian Twists


SÁBADO
Tipo de Workout: Let's Get MAD!

AMRAP 25 mins - Kettebell Workout

10 Swings
20 Figure 8s
10 Goblet Squats
20 Deadlifts
10 Clean and Press (c/lado)
10 Around The Body Pass (c/lado)
10 Side Plank Rows (c/lado)

LUNES
Tipo de workout: Let's get MAD!

EMOM 30 minutes

• 0-10 Minutos
  • 5 Burpees
  • 5 Pushups
  • 5 Squat Jumps
• 11-20 Minutos
  • 7 Burpees
  • 7 Pushups
  • 7 Squat Jumps
• 21-30 Minutos
  • 5 Burpees
  • 5 Pushups
  • 5 Squat Jumps

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/R)
4. KB Windmill (L/R)
5. MedBall Lunge Rotational Alt / MedBall Burpee Clean

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 Sumo Deadlift / KB Swing, Catch & Press
3. Wall Squat Hold / Squats Jump Side to Side

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 Row (L/R)
3. Shoulder Pushup / Sphinx Pushup
4. KB Bicep Curl (L/R)
5. KB Squat & Press (L/R)

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 Incline Chest Press // TRX Peck Deck
2. Superman Plank // 1 Leg Burpee (L)
3. Super Plank // 1 Leg Burpee (R)
4. KB Chest Press (L/R)
5. MedBall Big Circles // MedBall Chest Throw

3x - 2mins de descanso entre vuelta

MAD Abs (45/15) - 1x
1. Bicycle
2. Flutter Kicks
3. Toe Touch
4. Russian Twists
5. Starfish

MARTES
Tipo de workout: 45/15

1. TRX Pull & Push / TRX Leg Raise with Reverse Fly
2. JJ Push-Pull / Pumps
3. KB Pullover / KB 2HSwings
4. Superman Plank / Plank Walkout
5. KB Snatch & Windmill (L/R)

3x - 2min de descanso entre vuelta

MAD Abs (45/15) - 1x
1. Bicycle
2. Flutter Kicks
3. Toe Touch
4. Russian Twists
5. Starfish​​

MIÉRCOLES

Tipo de Workout: 20/10
1. Squat Jumps
2. Lunge & Knee Hop (L)
3. Squat Jacks
4. Lunge & Knee Hop (R)
5. Superman Plank
6. Burpees

10x - 30s de descanso entre vuelta

MAD Abs (45/15) - 1x
1. Bicycle
2. Flutter Kicks
3. Toe Touch
4. Russian Twists
5. Starfish

​JUEVES

Tipo de Workout: 45/15 // 45/15
1. TRX Dips // TRX Crossing Curl
2. JJ Overhead Push-Pull // Superman Plank
​3. KB Halos Alt // KB High Pull (L)
4. KB Figure 8 to Hold // KB High Pull (R)
​5. MedBall Shoulder Squat (L/R)

3x - 2 minutos de descanso entre vuelta

MAD Abs (45/15) - 1x
1. Bicycle
2. Flutter Kicks
3. Toe Touch
4. Russian Twists
5. Starfish
​SABADO
AMRAP - 21mins

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