LUNES
Tipo de Workout: 60s
ABS - 3x
MARTES
Tipo de workout: 60/20
Intermedios
3x - 2min de descanso entre vuelta
MIÉRCOLES
Tipo de workout: 50/10
1. TRX Racer (L/R)
2. Single Leg Bridge (L/R)
3. KB Lunges (L/R)
4. KB Deadlift Row / KB Swings Alternado
5. Triple Dip Squats / Split Jumps
3x - 2mins de descanso entre vuelta
ABS - 3x
JUEVES
Tipo de workout: Let's get MAD!
CIRCUITO A
CIRCUITO B
CIRCUITO C
ABS - 3x
SÁBADO
Tipo de Workout: Let's get MAD!
20 MIN AMRAP
Tipo de Workout: 60s
- KB Snatch (c/lado)
- Burpee
- Pushup
- KB Alternate Swing
- KB Press out - Lay down
- KB Overhead Press (cl/lado)
ABS - 3x
- 10 crunches
- 10 bicycles
- 10 mountain climbers
- 10 side v-ups (c/lado)
- 10 leg raise
- 10 crunch claps
MARTES
Tipo de workout: 60/20
- TRX Table Row / Intermedio
- Ironman / Intermedio
- KB Renegade Rows / Intermedio
- Shoulder Pushup / Intermedio
- Pullups o Bandas: Pullups / Intermedio
Intermedios
- Sit Ups
- Plank
- Russian Twists
3x - 2min de descanso entre vuelta
MIÉRCOLES
Tipo de workout: 50/10
1. TRX Racer (L/R)
2. Single Leg Bridge (L/R)
3. KB Lunges (L/R)
4. KB Deadlift Row / KB Swings Alternado
5. Triple Dip Squats / Split Jumps
3x - 2mins de descanso entre vuelta
ABS - 3x
- 10 crunches
- 10 bicycles
- 10 mountain climbers
- 10 side v-ups (c/lado)
- 10 leg raise
- 10 crunch claps
JUEVES
Tipo de workout: Let's get MAD!
CIRCUITO A
- One Handed Swing – 30 secs c/lado
- Clean & Press – 30 secs c/lado
- Side Lunge – 30 secs c/lado
- Clean & Squat – 30 secs c/lado
CIRCUITO B
- Alternating Swing – 30 secs c/lado
- Reverse Lunge – 30 secs c/lado
- Squat & Press – 30 secs c/lado
- Windmill – 30 secs c/lado
CIRCUITO C
- Double Handed Swing – 60 secs
- Clean, Squat & Press – 30 secs c/lado
- High Pulls – 30 secs c/lado
- Overhead Forward Lunge – 30 secs c/lado
- Descansar 1 minuto entre cada circuito
ABS - 3x
- 10 crunches
- 10 bicycles
- 10 mountain climbers
- 10 side v-ups (c/lado)
- 10 leg raise
- 10 crunch claps
SÁBADO
Tipo de Workout: Let's get MAD!
20 MIN AMRAP
- 5 Burpees
- 10 Air Squats
- 4 Burpees
- 15 Sit Ups
- 3 Burpees
- 10 Pushups
- 2 Burpees
- 60s Plank
- 1 Burpee