WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
Skipping 3′
3 Rounds
Squat x10
Push ups x 5
Pike ups x 10 (5/5)
AMRAP 12′
Power clean x 6
Pike ups x 12
O.H Lunges with disc x10 (5/5)
knee elbow x 30
HR push ups x 10
EMOM 10′
KB Arabesque x 10 (change side every round)
DB Glut bridge x 20
Cross M.C x 80
Bonus Abs + Plank
TUESDAY
Skipping 3′
Squat x 30
Lunges x 20 (10/10)
Bridge x 20
5 Rounds
Double KB front squat (heavy) x 6
Static chair 1 leg x 30″ (15”-15”)
1’15 rest in between sets
5 Rounds
Romanian Deadlift x 10
Split squat x 40” (20”-20”)
1’15 rest in between sets
KB/DB Gobelet squat x max reps in 1′
Bonus
WEDNESDAY
Run x 200m
15 Power push ups
Mountain Climber x 60
Push ups x 20
5 Rounds
KB sumo squat x 10
KB clean and press x 12 (6/6)
10min EMOM (Partner)
Bent over row x 15
Pull ups x max in 30”
Pairs Totals (for time)
Ball thrusters x 150
Knee elbow abs x 200
80 – Box dips
THURSDAY
1min Skip
1min Mountain Climber
3 Rounds
TABATA 30″ ON – 30″ OFF for 21′ (5 rounds)
Wall ball
Back extension
Box dips
Weighted Reverse lunges
Alternate ball push ups x 60 (by pair)
Hands on ball, 1 for 1 with partner
2 laps
Bonus
FRIDAY
Skipping 3′
Squat 1′
Touch shoulders x1′
Crunches abs x 50
KB Sumo squat high pull 8 rounds
R1 + R2 x 12
R3 + R4 x 10
R5 + R6 x 8
R7 + R8 x 6
Increase the weight every 2 rounds
1′ rest between each rounds
Sprint in spot
10″ – 15″ rest
15″ – 15″ rest
20″ 15″ rest
30”
Bonus Abs – Plank
SATURDAY
SUPER CIRCUIT