WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
EMOM 6′
Skipping x 40
Sumo squat x 30
Touch shoulders x 50
 

4 Rounds for time
Lunges push press 1 arm (opposite arm) x 6/6
Pistol squat x 5/5
Wall ball x 15
Push press 1 arm x 6/6
2 Rounds MAX reps (count the reps)
First rounds 2′
2′ Deadlift (75% BW)
1′ Rest
2′ Sumo squat high pull
Second round 1′
Same exercises, target is to do more than
half of the reps done on the 1st round
Skipping 3′
3 Rounds
Split squat x 10/10
Static chair x 30″
Lateral Pulse lunges x 6/6
Squat pyramid
12 – 10 – 8 – 6 – 8 – 10 – 12
(building weight every set –
Dropping weight every set)
1’15 to 1’45 rest
 

2 Rounds
Box stand up 1 leg with weight
10kg x 8/8
15kg x 6/6
20kg x 4/4
(Adapt weight depends on who)
 

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

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

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

Run/Row 2 x200m
Skip 2 x 2min
 

3 Rounds
3 Way Lunge (3) x 3
Rise and Shine P/U x 8
S/L Glute Bridge x 8
 

AFAP
50 – Hand Release Push Up
40 – Box Jump
30 – Reverse Jacknife
20 – Horizontal Pull Up
10 – Burpee
 

4 Exercise / 1min Per Ex
3 Rounds / 1min Rest B/S
Goblet Squat
S/A Overhead R/Lunge
Renegade Row
Jump Squat