| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| Run 2 Laps |
| Reverse lunges x 20 |
| Push ups x 20 |
| Pike ups x 20 |
|
|
| 3 Rounds – 1’15 rest |
| BB Front squat x 8 |
| Jump Squat In & Out x 10 (in&out=1) |
|
|
|
|
|
| 3 Rounds – 1’15 rest |
| DB Push press x 8/arms |
| DB Man maker x 8 |
| 3 Rounds |
| Run x 1 |
| Box dips x 20
Ring Push ups x 10 |
|
|
| TUESDAY |
| Run 2 laps |
| Squat Pass x1′ |
| Mountain Climber x 1′ |
| Diamond push ups x15 |
| Sit ups x 20 |
|
| 5 Rounds |
| BB Deadlift x 8 (heavy) |
| BB Power clean x 10 (light) |
| 1’15 to 1’30 rest |
|
|
|
|
| 4 Rounds |
| Burpees x 15 |
| KB Swing 1 Arm x 12 |
| 30” Rest |
|
| 1 Lap |
|
|
|
| WEDNESDAY |
| Run 2 Laps |
| 3 Rounds |
| Lunges x 12 |
| Push ups x 10 |
| Leg extensions x 15 |
|
| 21-15-9-6-3 |
| Ring Pull |
| KB Side Lunges |
| Jump Box |
|
|
|
|
| 10 min EMOM (Both within a min) |
| Glut Bridge x 12 |
| Squat pulse x 20 |
|
|
|
|
|
|
| THURSDAY |
| Run 2 Laps |
| Spider man push ups x 12 (6/6) |
| Cross Mountain climber x 1′ |
|
|
|
| EMOM (15min) |
| 1st: DB Snatch x 12 (6/6) |
| 2nd: Toes to bar x 15 |
| 3rd: Over head plate squat x 15 |
|
|
|
|
| 4 Rounds |
| KB Sumo squat high pull x 12 |
| KB Gobelet squat x 12 |
| KB Swing x 20 |
|
|
|
|
|
| FRIDAY |
| Jumping Jack x 50 |
| 3 way lunges x 4 bloc per legs |
| 1 lap |
| sit ups x 30 |
|
|
| EMOM 5min (both within a min) |
| BB Power clean x 5 |
| DB Bent over row x 8 |
|
|
|
|
|
| 6 Rounds – 1’15 rest in btw rounds |
| Hang Clean: 8 |
| BB Lunges: 10 (5/5) |
| EMOM 5min |
| Reverse lunges + KB Press x 14 (7/7) |
| You press the opposite arms |
|
Bonus |
|
|
| SATURDAY |
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