​LUNES
Tipo de workout: 45/15

1. TRX Reach Out Chest Press // TRX Suspended Grappler
2. KB Snatches (L/R)
3. Rooney Press Pushup // 1 2 3 Heinsman
4. Hip Twist Pushup // Tuck Jumps
5. KB Hot Potato // KB 1H Alternate Swings

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: 45/15

1. TRX Muscle Ups // TRX Around The World
2. Swimmers // Rotational High Plank (Hand to Toes)
3. KB Suitcase Deadlift (L/R)
4. 1 Arm (R) + 1 Leg Raise (L) // 1 Arm (L) + 1 Leg Raise (R)
5. MedBall Wall Throw // MedBall Overhead Squat

CardioWorkout (30s c/u - 2x)

1. Globe Jumps
2. Tuck Jumps
3. Side to Side Jumps
4. 1 2 3 Heinsman 
5. Basketball Jump
6. Jumping Jacks

MIÉRCOLES

Tipo de Workout: 90/30 (30s cada ejercicio)
1. TRX Pistols Alt /  TRX Lunges Alt / Intermedio
​2. Skater Lunges (L) / Skater Lunge (R) / Intermedio
3. KB 1H Swing (L) / KB 1H Swing (R)  / Intermedio
4. KB Front Squat (L/R) / Intermedio
5. Triple Dip Squat / Roundabout Squat / Intermedio

3x - 2 minutos de descanso entre vuelta

Intermedio 1: Squat
Intermedio 2: Squat Jump
Intermeido 3: Burpee Jump

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: 45/15 // 45/15
1. TRX T-Row // TRX Y-Row
​2. KB Shoulder Fly (L/R)
3. Super Plank // Mountain Climbers
4. KB Snatches (L/R)
5. Banda de Resistencia: Bicep Curl // Pullup

CardioWorkout (30s c/u - 2x)

1. Globe Jumps
2. Tuck Jumps
3. Side to Side Jumps
4. 1 2 3 Heinsman 
5. Basketball Jump
6. Jumping Jacks

SÁBADO

Tipo: Let's get MAD!

30 Jumping Jacks
5 Pushups
25 High Knee Drill
7 Burpees
10 Crunches
7 Squats
5 Pushups
10 Crunches
5 Pushups
7 Squats
30 Jumping Jacks
1min Squat Hold
5 Pushups
25 High Knee Drill

Repetir de 3 a 5 veces

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

1. TRX Chest Press // TRX Chest Fly
2. Burpees // Lunges Alternado
3. Dive Bombers // Jumping Jacks
4. Staggered Pushups Alternado // Russian Twists
5. KB Press Out // KB 2H Swings

3x - 2mins de descanso entre vuelta

Canción Bring Sally Up (Push Ups)

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

1. TRX Power Pull (L/R)
2. Burpees // Lunges Alternado
3. KB Snatchesl (L/R)
4. Mountain Climbers // Side Star Plank Alternado
5. KB 2H Swings // KB Row Alternado

3x - 2min de descanso entre vuelta

Canción Bring Sally Up (Sally Down = Leg Hold | Sally Up = Leg Raise)

MIÉRCOLES

Tipo de Workout: 45/15 // 45/15
1. TRX Pistols (L/R)
​2. Burpees // Lunges Alternado
3. Plank to Squat // Side Squats
4. Jump Squats // Squats
5. KB 2H Swings // KB Clean & Squat Alternado

3x - 2mins de descanso entre vuelta

Canción Bring Sally Up (Squats)

JUEVES

Tipo de Workout: 45/15 // 45/15
1. TRX T-Row // TRX Bicep Curl
​2. Burpees // Lunges Alternado
3. KB Shoulder Press (L/R)
4. Tricep Dips // Shoulder Pushups
5. KB 2H Swings // KB Tricep Extension

3x - 2 minuto de descanso entre vuelta

Canción Bring Sally Up (Super Plank)

SÁBADO

Tipo: Let's get MAD!

One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Reverse Lunge – 25 reps each
Squat & Press – 25 reps each

La meta es hacerlo en menos de 15 minutos. Descansar no más de 3 minutos.

ABS
10 Sit-Ups
10 Reverse Crunches
10 Russian Twists
8 Scissors
8 Leg Raise
20 Bicycles
10 V-Ups
10 Hollow Rock

3x - Descansar un máximo de 2mins entre vuelta

 LUNES
Tipo de workout: 45/15

1. TRX Chest Press con Roll Out // TRX Chest Fly
2. Squat Jacks // Super Plank
3. 1 Leg Burpee (L/R)
4. Rotational High Plank // Fast Drill (cambiando dirección, ver a la derecha ,regreso, ver a la izquierda, regreso)
5. KB Chest Press (L/R)

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: 45/15

1. TRX Power Pull (L/R)
2. Renegade Rows // Superman
3. KB 2H Swings // KB Figure 8 to Hold
4. MedBall Overhead Squat // MedBall Axe Chop  
5. KB Deadlift // KB Pullover

3x - 2mins de descanso entre vuelta

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

MIÉRCOLES

Tipo de workout: 50/10
1. Squats
2. Sumo Squats
3. Squat + Side Leg Raise Alt
4. Roundabout Squat
5. Squat + Reverse Leg Raise Alt
6. Triple Dip Squat
7. Squat Jacks
8. Side Squat
9. Double Dip Ski Squat
10. Jump Squats

3x - 1min de descanso entre vuelta

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: 45/15 // 45/15

1. TRX One Arm Bicep Curl (L/R)
2. Renegade Rows // Mountain Climbers
3. KB Jerks (L/R)
4. Dive Bombers // Spider Pushups
5. KB One Arm Tricep Extension (L/R)


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

SÁBADO

Tipo: Let's get MAD!

One Handed Swing – 50 reps each
Snatch – 25 reps each
Clean & Press – 25 reps each
Reverse Lunge – 25 reps each
Squat & Press – 25 reps each

La meta es hacerlo en menos de 15 minutos. Descansar no más de 3 minutos.

ABS
10 Sit-Ups
10 Reverse Crunches
10 Russian Twists
8 Scissors
8 Leg Raise
20 Bicycles
10 V-Ups
10 Hollow Rock

3x - Descansar un máximo de 2mins entre vuelta

SABADO
AMRAP - 21mins

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

Repetir esta rutina durante los 21 minutos.

LUNES
Tipo de workout: 40/20

Circuito A - 3x sin descanso entre vueltas
1. TRX Atomic Pushup
2. Jumping Jacks
3. Kiss The Grave Pushups
4. High Knee Drill
5. KB TGU L

Descanso de 1 minuto entre circuito

Circuito B - 3x sin descanso entre vueltas
1. TRX Chest Press
2. Jumping Jacks
3. Spider Pushups
4. High Knee Drill
5. KB TGU R

6mins Abs (30s c/u - 2x)
1. SitUps
2. Bycicles
3. Leg Raise
4. Heel Touch
5. Russian Twists
6. Low Plank

MARTES
Tipo de workout: 60/20

1. TRX Row alternado con TRX T-Row // Intermedio
2. KB Snatches // Intermedio
3. KB Row // Intermedio
4. MedBall Axe Chop Alternado // Intermedio
5. PullUp o Banda // Intermedio

3x - 2mins de descanso entre vuelta

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

MIÉRCOLES

Tipo de workout: 40//20 / 40//20
1. TRX Sprinter Start (L/R)
2. Single Leg Bridge (L/R)
3. Splits Jumps // Lunges Alternado
4. KB 1H Swing (L/R)
5. KB Goblet Squats // Squat Jump

3x - 2mins de descanso entre vuelta

6min Abs (30s - 2x)
1. Plank Crunch
2. Side Plank (L)
3. Side Plank (R)
4. V-Ups
5. Crunch Row
6. Sit Ups

JUEVES

Tipo de workout: 40//20 / 40//20

1. PullUps o TRX Around The World // TRX Mountain Climbers
2. Jumping Jacks // Zombie GetUps
3. KB Bicep Curl // KB Tricep Extension
4. Pushups // Squats
5. KB Shoulder Press (L/R)

​6mins Abs (30s c/u - 2x)
1. SitUps
2. Bycicles
3. Leg Raise
4. Heel Touch
5. Russian Twists
6. Low Plank