| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
|
| MONDAY |
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|
|
| TUESDAY |
| Static chair 1′ |
| Jumping Jack 1′ |
| Spider man push ups x 20 |
| Pike ups abs x 20 (10/10) |
|
| Sumo Deadlift |
| 2 x 12 reps |
| 2 x 10 reps |
| 1 x 8 reps |
| 1 x 6 reps |
| 1 x 4 reps |
| 1’15 rest after each set |
| increase weight |
|
| By Pair (3 rounds each) |
| 1 is doing 80 knee/elbow abs |
| 1 is doing Sumo squat pulse until abs are done |
|
|
|
|
Bonus abs |
|
| WEDNESDAY |
| Med Ball Complex (Pairs) |
| Diagonal Squat and Press x 5 e/way |
| Lateral Rotations x 10 |
| Around the world x 10 |
| *2 Rounds* |
|
| Deadlift (Pairs) |
| 5 x 5 |
| On 2min |
|
|
|
|
| EMOM (10min) |
| S/A KB Reverse Lunge + Press |
| x 5 each side |
|
|
|
| Functional Complex |
| S/L ISO Glute Bridge x 30sec |
| Hollow Body x 30sec |
| *3 Rounds* |
| Trunk Str / Stability (5min) |
|
|
| THURSDAY |
| Warm Up |
| KB Clean Complex |
| Front Squat / Press x 10 |
| Hang Clean x 5 |
| Split Jerk x 10 |
|
|
| AMRAP (12min) |
| Single Arm O/Head DB Press x 5 e/s |
| Pull Up x 5 |
| KB Swing x 10 |
| Full Sit Up x 10 |
|
|
|
| 21 – 15 – 9 – 6 |
| DB Reverse Lunge / Press |
| Lateral Dynamic Skaters |
|
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|
|
|
Trunk Str / Stability (5min) |
|
| FRIDAY |
| 1min Skip |
| 1min Mountain Climber |
| 3 Rounds |
|
|
|
| 20 Reverse Lunge |
| 10 Push Up |
| 3 Rounds |
|
|
| Pyramid – |
|
| DB Split Sq / DB Jump Sq |
|
| 2 / 2 > 2 / 2 |
|
| 3 / 3 > 3 / 3 |
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| 4/ 4 > 4 / 4 |
|
| 5 / 5 > 5 / 5 |
|
| 6/ 6 > 6 / 6 |
|
| *Heavy DB or KB |
|
|
| EMOM 8min |
| BB Back Squat x 5 |
| Pull Up / Horz P/U x 3 |
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| SATURDAY |
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