| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
|
| MONDAY |
| 1 lap |
| Shadow boxing 1’ |
| Crunches abs x 40 |
|
| EMOM 12′ |
| 1st min: Barbell bench press on the floor x 15 |
| 2nd min: KB swing x 15 |
|
| EMOM 8′ |
| 1st min: Box jump x 15 |
| 2nd min: Bent over row (BB) x 15 |
|
| Team work 12’ |
| MC x 40 |
| Wall ball x 10 |
| Lap 1 |
| 1 teammate starts then they chase each other |
|
|
|
| TUESDAY |
| Skipping 2′ |
| Squat + Pass with MB x 1′ (by pair) |
| 3 Way lungees x 1′ |
| Touch shoulders x 1′ |
|
| Deadlift (heavy-light) |
| 5 sets of 4 BB heavy + 10 DB light |
| 1’30 rest |
|
|
|
| Push press (heavy – light) |
| 4 rounds of 4 DB heavy + 10 DB light |
| 1’30 rest |
|
| Bonus abs |
|
|
|
| WEDNESDAY |
|
| 3 Rounds |
| Band Tear Aparts |
| S/A Banded Row x 8 |
| Band Pallof Press x 8 |
|
| EMOM 10min |
| Deadlift / Pull Up x 3 / 3 |
|
|
|
|
| 21 – 15 – 9 |
| DB Thruster |
| Pull Up |
| KB Swing |
|
|
|
| THURSDAY |
| Movement Prep |
| Skip x 1min |
| Run x 200m |
| Skip x 1min |
| Run x 200m |
|
|
| EMOM (10min) |
| Pull Up x 3 |
| Jump Squat x 6 |
|
| 21 – 15 – 9 – 6 |
| Horizontal Ring Pull Up |
| KB Sumo Squat / High Pull |
| Box Jump |
|
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 |
| 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 |
|
|
| SATURDAY |
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