WOD

Day	WARM UP	STRENGTH	WOD 1	WOD 2
MONDAY	2 Rounds Skipping 2′ Squat x 20 Push ups x 10	AMRAP 10′ Dips/box dips x 12 MB Russian Twist x 16 HR Push ups x 12 Dynamic lunges x 16 Pull over on the floor with disc x 12	EMOM 10′ (by pair) 1st min: Squat pass x 20 2nd min: Push ups clap x 20 1 lap fast	Bonus Abs – Plank
TUESDAY	Skipping 3′ Jump&Jack 1′ Mountain climber x 1′	6 Rounds Heavy/light Strict press BB (heavy) x 6 Alt. 1 arm strict press (super light) DB x 12 (6/6) 1′ rest btw sets	6 Rounds Heavy/light Floor bench Press DB (heavy) x 6 Clap push ups x 6 Push up position 15″ 1′ rest btw sets	Bonus Abs – Plank
WEDNESDAY	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 HeavyTrunk Stability / Strength	Bonus Abs – Plank
THURSDAY	Run 400m or Skip 3min Row 600m	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	Bonus Abs – Plank
FRIDAY	Jump & Jack 1′ Mountain climber 1′ Lunges 1′ Cross crunches abs 1′	6 Rounds Lunges + disc press heavy x 8 (4/4) Static chair w horizontal disc x 1′ 1’15 rest between sets	8 Rounds (increase w every 2 rds) Curl press BB x 20 x 18 x 16 x 14 x 12 x 10 x 8 x 6 1′ rest between sets	Bonus Abs – Plank
SATURDAY	Run x 2 Laps Skip x 1min	7 Exercise / 1min Per Ex 2 Rounds / 1min Rest B/S 1 DB Curl/Press 2 S/A KB swing 3 Jump Lunge 4 DB Jerk 5 Med Ball Knee to Chest 6 Wall Ball Throw 7 Horizontal Ring Pull Ups	Cool down Stretch	Bonus Abs – Plank