WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
3 Rounds
Squat x 15
High knees x 20
Spider man push ups x 8 (4/4)
Jump squat x 10 (5/5)
Knee/elbow x 30
AMRAP 10′
Chin ups x 6
Sumo squat high pull x 10
Ring push ups x 10
Burpees x 6
Stand up sit up with ball x 10

Run 1 lap fast

AMRAP 10′
Sprint on spot 15”
DB curl + press x 8
Sprint in spot 10”
Pull over with KB x 15
Sprint on spot 5”
Thruster x 8
 

Skipping 4′
3Rounds
Power push ups x 8
Touch shoulders x 30
Pike ups x 14
 

6 Rounds Heavy/Light
Gobelet squat with heavy KB/DB
Box jumps x 10
1’15 rest between sets
 

6 Rounds Heavy/Light
Strict press (heavy) x 6
Lat raise with DB x 12
1’ rest between sets
 

Movement Prep
50 – Jumping Jack
40 – Shoulder Taps
30 – Jump Lunge
20 – Plank to Push Up
10 – Burpee
 

Skill Development
Hang Clean
5 x 5
Regression – Hang High Pull
Parnter – 1:1 Work / Rest
 

AMRAP (15min)
Renegade Row x 10
Wall Ball Throw x 10
Run x 400m (2 laps of block)
 

Movement Prep
Skip x 1min
Run x 200m
Skip x 1min
Run x 200m
 

EMOM (10min)
Pull Up x 3
Jump Squat x 6
 

21 – 15 – 9 – 6
Horizontal Ring Pull Up
KB Sumo Squat / High Pull
Box Jump