Fecha Peso Ejercicio/Sets & Reps Comentario

28/03/2022 Calentamiento (Rest 30”)

Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
BW Bear Crawl 2 Points Lift https://www.youtube.com/watch?v=fxPJ8IkYrqc
(4x6 ea)
BW Crab Kicks (4x5 ea) https://www.youtube.com/watch?v=XC33m1JSRXk
Carga:
Circuito A (Rest 90”)
DB Front-Back Lunges (3x10 https://www.youtube.com/watch?v=HypnDAuEeeI
ea)
DB Arnold Press (3x15)
Circuito B (Rest 90”)
DB Sumo Deadlift (4x15) https://www.youtube.com/watch?v=De9OUZz5W_I
DB Thrusters (4x10) https://www.youtube.com/watch?v=M5gEwLTtWbg
AMRAP (15´)
Mountain Climber (8 reps ea) https://www.youtube.com/watch?v=oCJCVYRh00U
Push-ups (8 reps)
BW Squat (8 reps)
Knee to elbow (8 reps ea) https://www.youtube.com/watch?v=ZL9Y-IIedb0
Jumping Jacks (8 reps) https://www.youtube.com/watch?v=c4DAnQ6DtF8
30/03/2022 Calentamiento (Rest 30”)
(enfoque en Mobility Shoulder Prone
piernas) (2x8ea)
BW Glute Bridge (3x20)
BW Plank Jacks (3x20)
Carga:
Circuito A (Rest 60”)
Squat Kicks (3x25) https://www.youtube.com/watch?v=y3NwYJJbmNk
Plyo Push-ups (3x5)
EMOM (15´)
DB Gunslinger (6 reps) https://www.youtube.com/watch?v=vMUtovdZmrE
DB SeesaW Row (5 reps ea) https://www.youtube.com/watch?v=4x7oECmd2t4
DB Below the Knee Single https://www.youtube.com/watch?v=WqhTAm4YlZw
Arm Muscle Snatch (3 reps
ea)
AMRAP (15´)
Squat (10 reps) https://www.youtube.com/watch?v=c4DAnQ6DtF8
Jumping Jacks (10 reps)
Push-ups (10 reps) https://www.youtube.com/watch?v=w2iTOneGPdU
Mountain Climbers (20 reps) https://www.youtube.com/watch?v=RvDPD_hWX6E
Sit Outs (5 reps ea)
1/04/2022 Calentamiento (Rest 30”)
Mobility Shoulder Prone
(2x8ea)
BW Glute Bridge (3x20)
 BW Plank Jacks (3x20)
Carga:
Circuito A (Rest 90”)
DB Bulgarian Squat (3x10 ea) https://www.youtube.com/watch?v=r3jzvjt-0l8
Arnold Press (3x12) https://www.youtube.com/watch?v=lLTpSK_5uG0
Circuito B (Rest 90”)
DB Deadlift to hammer curl https://www.youtube.com/watch?v=gK1PGp2ZPJE
(4x10 reps)
DB Goblet Add Rock Back https://www.youtube.com/watch?v=W8XrlZFQjqo
(4x10 reps ea)
AMRAP (15´)
Mountain Climbers (20 reps)
Push-ups (8 reps)
BW Squat (8 reps)
Knee to elbow (8 reps)
Jumping Jacks (8 reps)
4/04/2020 Calentamiento (Rest 60”)
BW Pike Touching Toes (3x8) https://www.youtube.com/watch?v=KRZTx-fjuOA
BW Bent Hollow Rock (4 x https://www.youtube.com/watch?v=bsrbzFB93Ks
AMAP ea)
BW Single Bridge (4x10 ea)
Act. Neuromuscular (Rest
30”)
BW Bear Crawl 2 points lifts https://www.youtube.com/watch?v=fxPJ8IkYrqc
(4x6 ea) https://www.youtube.com/watch?v=XC33m1JSRXk
BW Crabs (Kicks 4/8 ea)
Carga:
Circuito A (Rest 90”) https://www.youtube.com/watch?v=uiKyT6_7bho
DB Clusters (4x10) https://www.youtube.com/watch?v=2d0r0PqpXtY
DB Front Rack Reverse Lunges
(4x8 ea) https://www.youtube.com/watch?v=u4HLToTuX0E
Circuito B (Rest 90”) https://www.youtube.com/watch?v=iII4VKBu7Kw
DB Sumo Squats (4x15)
BB Narrow Grip Biceps Curl
(4x10) https://www.youtube.com/watch?v=zVr9cEYn4Us
Circuito C (Rest 120”)
DB Bench Press (4 x AMAP)
3 Points Row (4 x AMAP ea)
6/04/2020 Calentamiento (Rest 30”)
Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
Act. Neuromuscular (Rest
30”)
BW Bear Crawl 2 points lifts
(4x6 ea)
BW Crabs (Kicks 4/5 ea)
 Carga:
Circuito A (Rest 90”)
DB Bulgarian Squat (4x10 ea)
DB Arnold Press (4x15)
Circuito B (Rest 90”) https://www.youtube.com/watch?v=gK1PGp2ZPJE
DB Deadlift Hammer Curl
(4x10) https://www.youtube.com/watch?v=W8XrlZFQjqo
DB Globet Adductor Rock
Back (4x10 ea)
Circuito C (Rest 120”)
BW Push Ups (4 x AMAP) https://www.youtube.com/watch?v=CT8X0V39ueM
DB Bird Dog Row (4x10 ea)
8/04/2022 Calentamiento (Rest 30”)
Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
Carga:
Circuito A (Rest 90”)
DB Front-Back Lunges (3x10
ea)
DB Arnold Press (3x15)
Circuito B (Rest 90”)
DB Sumo Deadlift (3x15)
DB Thrusters (3x10)
AMRAP (15´)
Mountain Climber (8 reps ea)
Push-ups (8 reps)
BW Squat (8 reps)
Knee to elbow (8 reps ea)
Jumping Jacks (8 reps)
11/04/2022 Calentamiento (Rest 30”)
Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
Squat Kicks (3x25)
Plyo Push-ups (4x5)
Carga:
EMOM (15´)
DB Gunslinger (6 reps)
DB Seesaw Row (5 reps ea)
DB Below the Knee Single
Arm (3 reps)
EMOM (15´)
DB Deadlift (5 reps)
DB push-ups (8 reps)
DB swing WS press (5 reps)
13/04/2022 Calentamiento (Rest 30”)
BW Pike Touching Toes (3x8
ea) https://www.youtube.com/watch?v=KRZTx-fjuOA
BW Bent Hollow Rock (4 x
AMAP ea) https://www.youtube.com/watch?v=bsrbzFB93Ks
Carga:
Circuito A (Rest 90”)
DB Clusters (3x10)
DB Front Rack Reverse Lunges
(3x8 ea)
Circuito B (Rest 90”)
DB Sumo Squats (3x15)
BB Narrow Grip Biceps Curl
(3x10)
Circuito C (Rest 120”)
DB Bench Press (3 x AMAP)
3 Points Row (3 x AMAP ea)
15/04/2022 Calentamiento (Rest 30”)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
BW Crab Kicks (4x5 ea)
BW ½ Kneeling Windmill (2x8 https://www.youtube.com/watch?v=OtvqAKrQgHI
ea)
Carga:
Circuito A (Rest 90”)
DB Bulgarian Squat (3x10 ea)
DB Arnold Press (3x15)
Circuito B (Rest 90”)
DB Deadlift to hammer curl
(3x10 reps)
DB Goblet Add Rock Back
(3x10 reps ea)
Circuito C (Rest 120”)
BW Push Ups (3 x AMAP)
Banded Lying “Y” Shoulder
Slide (3x10 ea)
Standing Underhead Press (4 https://www.youtube.com/watch?v=FMt_qEcchfU
x AMAP)
18/04/2022 Mobility Shoulder Prone (2x8
ea)
BW Plank Jacks (4x20)
Carga:
Circuito A (Rest 90”)
DB Bulgarian Squat (4x10 ea)
Arnold Press (4x15)
Circuito B (Rest 90”)
DB Deadlift to hammer curl
 (4x10 reps)
DB Goblet Add Rock Back
(4x10 reps ea)
EMOM (15´)
Thrusters (6 reps)
Standing Incline Rows (6 reps) https://www.youtube.com/watch?v=RqIH1lcYiQA
Deadlift to hammer curl (6 https://www.youtube.com/watch?v=ZXpZu_fmheU
reps) https://www.youtube.com/watch?v=Jx3FMBbbuL8

20/04/2022 Calentamiento (Rest 30”)

Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
Carga:
Circuito A (Rest 90”)
DB Front-Back Lunges (3x10
ea)
DB Arnold Press (3x15)
Circuito B (Rest 90”)
DB Sumo Deadlift (3x15)
DB Thrusters (3x10)
AMRAP (12´)
Mountain Climber (8 reps ea)
Push-ups (8 reps)
BW Squat (8 reps)
Knee to elbow (8 reps ea)
Jumping Jacks (8 reps)
22/04/2022 Calentamiento (Rest 30”)
Squat Kicks (4x25)
Plyo Push-ups (4x5)
Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
EMOM 1 (15´)
DB Gunslinger (6 reps) https://www.youtube.com/watch?v=vMUtovdZmrE
DB Seesaw Row (5 reps ea) https://www.youtube.com/watch?v=4x7oECmd2t4
DB Below the Knee Single https://www.youtube.com/watch?v=WqhTAm4YlZw
Rest 300”
EMOM 2 (15´) https://www.youtube.com/watch?v=ev5Bx5a_mss
DB Deadlift (5 reps) https://www.youtube.com/watch?v=iBNQVjnS4RA
DB Pus ups (8 reps) https://www.youtube.com/watch?v=_I7zVkUs0-4
DB Swing w Press (5 reps)
Calentamiento (Rest 30”)
Mobility Hip Hinge with https://www.youtube.com/watch?v=PG67O49Hsso
Dowel (3x8 ea)
Body Climber w/int hip
rotation (4x10 ea) https://www.youtube.com/watch?v=kGBwXVXm3pI
BW Crab Kicks (3x8 ea)
Carga:
EMOM 1 (15´)
DB Gunslinger (6 reps)
DB SeesaW Row (5 reps ea)
DB Below the Knee Single
Arm (3 reps)
Rest 300”
EMOM 2 (15´)
DB Deadlift (5 reps)
DB Pus ups (8 reps)
DB Swing w Press (5 reps)
Calentamiento (Rest 30”)
Mobility Shoulder Prone (2x8
ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
Carga:
Circuito A (Rest 90”)
DB Front-Back Lunges (3x10
ea)
DB Arnold Press (3x15)
Circuito B (Rest 90”)
DB Sumo Deadlift (3x15)
DB Thrusters (3x10)
AMRAP (15´)
Mountain Climber (8 reps ea)
Push-ups (8 reps)
BW Squat (8 reps)
Knee to elbow (8 reps ea)
Jumping Jacks (8 reps)
Calentamiento (Rest 30”)
Mobility Shoulder Prone
(2x8ea)
BW Glute Bridge (4x20)
BW Plank Jacks (4x20)
Carga:
Circuito A (Rest 90”)
DB Bulgarian Squat (3x10 ea)
Arnold Press (3x15)
Circuito B (Rest 90”)
DB Deadlift to hammer curl
(3x10 reps)
DB Goblet Add Rock Back
(3x10 reps ea)

AMRAP (15´)
 Mountain Climbers (20 reps)
Push-ups (8 reps)
BW Squat (8 reps)
Knee to elbow (8 reps)
Jumping Jacks (8 reps)
13/07/2022 Calentamiento (Rest 30”)
Mobility Prone Doble https://www.youtube.com/watch?v=CLHFpEFshTo
Swimmer (2x10)
Mobility Hip Hinge with https://www.youtube.com/watch?v=PG67O49Hsso
Dowel (4x10 ea)
BW Bent Hollow Rock (4x20) https://www.youtube.com/watch?v=bsrbzFB93Ks
Carga:
Circuito A (Rest 90”)
DB B-Stance RDL (4x8 ea) https://www.youtube.com/watch?v=HAT4OTprpx0
DB Curl to Press (4x12) https://www.youtube.com/watch?v=LdzDTgIR6Q8
Circuito B (Rest 90”)
DB Reverse Lunge to Hight https://www.youtube.com/watch?v=K1Y36YWmE2k
Knee (4x10 ea)
DB Thrusters (4x10) https://www.youtube.com/watch?v=M5gEwLTtWbg
EMOM (12´)
Sum Squats to biceps curl (5 https://www.youtube.com/watch?v=bc2icALSoYE
reps)
High pulls (5 reps) https://www.youtube.com/watch?v=fXL5nsy_KkA
Push Press (4 reps) https://www.youtube.com/watch?v=4tCaD42ghlc
Calentamiento (Rest 30”)
Carga:
Circuito A (Rest 90”)
Circuito B (Rest 90”)
AMRAP (15´)
EMOM (15´)
Calentamiento (Rest 30”)
Carga:
Circuito A (Rest 90”)
Circuito B (Rest 90”)
AMRAP (15´)
EMOM (15´)
Calentamiento (Rest 30”)
Carga:
Circuito A (Rest 90”)
Circuito B (Rest 90”)
AMRAP (15´)
EMOM (15´)
Calentamiento (Rest 30”)
Carga:
Circuito A (Rest 90”)
Circuito B (Rest 90”)
AMRAP (15´)
EMOM (15´)
 Calentamiento (Rest 30”)
Carga:
Circuito A (Rest 90”)
Circuito B (Rest 90”)
AMRAP (15´)
EMOM (15´)
AMRAP: As Much Reps As Possible. Consiste en realizar el circuito en determinado período de t
tiempo y sin pausas (sólo las que se requieran para cambiar de ejercicio.

EMOM: Consiste en realizar el circuito en menos de 1 minuto. Al finalizar el minuto se descansa el

tiempo que reste hasta finalizar el minuto. Luego comienza el siguiente minuto y se repite
el circuito, hasta finalizar los 15 minutos.

Movilidad: BW ½ Kneeling Windmill (2x8 ea).