WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY WARM UP

3 Rounds
Squat x 15
Mountain Climber x 20
Rise & Shine x 8 (4/4)
Dynamic lunges x 10 (5/5)
Crunches abs x 15
 

AMRAP 10′
Pick up + Thruster w MB x 15
Renegade row x 16 (8/8)
Wide ring pull x 10
Pike ups x 20 (10/10)
High knee x 20
 

EMOM 10′ (by pair)
1st: Alternate sit up clap x 60 (30/30)
2nd: Alternate push HR x 40 (20/20)

High knee by pair x 200 (20/20)

TUESDAY WARM UP

Skipping 4′
3Rounds
Squat x 20
Touch shoulders x 20
Pike ups x 14

 

 

6 Rounds Heavy/Light
Bent over row BB (heavy) x 6
Horizontal elastic pull fast x 15
1’15 rest between sets
 

6 Rounds Heavy/Light
Deadlift BB (heavy) x 6
Back extension fast x 20
1’15 rest between sets

 

WEDNESDAY

 

WARM UP

Skip 1min
Burpee x 10
Skip 1min
Jump Squat x 20
WOD 1

 

21 – 15 – 9 – 6 – 3
Goblet Squat / Ring Pull

 

 WOD 2

10 min EMOM (Pair)
Hang High Pull/Deadlift
3 / 5
Heavy
THURSDAY WARM UP

 

Run 400m or
Skip 3min
Row 600m
WOD 1

EMOM 5min
Squat x 20
Push Up x 3
Pyramid –
Pull Up/Thruster
2 / 2 > 2 / 2
3 / 3 > 3 / 3
4/ 4 > 4 / 4
5 / 5 > 5 / 5
6/ 6 > 6 / 6
*Heavy Thruster
*Weighted Pull Up
EMOM 8min
5 Deadlift / 5 Plyo P/U