WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
Skipping 3′
lunges x 20
touch shoulders x 30
Pike ups x 20
AMRAP 10′
Box push ups x 12
Disc Sit ups x 16
DB romanian Deadlift x 12
Dynamic lunges x 16
High knee x 20
EMOM 10′ (by pair)
1st min: Db push press x 20
2nd min: Clap sit ups x 20
Mountain climbers x 100
Bonus Abs – Plank
TUESDAY
Run 2 laps
Jumping Jack 1′
Cross Mountain climber x 1′
6 Rounds Heavy/light
Push press BB (heavy) x 6
Alt. DB snatch x 10 (5/5) light
1′ rest btw sets
6 Rounds Heavy/light
Floor DB narrow press (heavy) x 6
Spider man push ups x 10 (5/5)
Push up position x 15″
1′ rest btw sets
Bonus Abs – Plank
WEDNESDAY
Skip 2min
Burpee x 12
Skip 2min
Jump Squat x 20
21 – 15 – 9 – 6 – 3
KB Split Squat
Burpees
10 min EMOM (Pair)
Deadlift x 5
DB man maker x 5
Heavy
2 laps relax
Bonus Abs – Plank
THURSDAY
Run 2 laps
Burpees x 15
Spider man push ups x 14
Knee elbow abs x 50
EMOM 5min
Reverse lunges x 20
Pull ups x 5
AMRAP 20′
1 lap
Jump box x 12
BB Bent over row x 15
Toes to bar abs x 8
BB Romanian Deadlift x 12
Bonus Abs – Plank
FRIDAY
Run 1 lap
Mountain climber 1′
Lunges 1′
Cross crunches abs 1′
Pyramid: BB Sumo squat & Dynamic lunges
12 & 4
10 & 6
8 & 8
6 & 10
4 & 12
2 & 14
1’15 rest in between sets
increase the weight
Pyramid Pull ups hold 1/2 way
10″
20″
40″
60″
20″ rest in between sets
( do your best and try to increase at each sets)
Bonus Abs – Plank
SATURDAY
Super Circuit