WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY 2 Rounds Skipping – Cross MC (by pair) x 1′ each
2 RoundsShadow boxing x 30″ – Push ups x 30″
Crunches abs x 40
EMOM 12′
1st min: Front squat x 10 (heavier than last 1)
2nd min: KB swing 1 arm X 16
2nd min: KB swing 1 arm X 16
1st min: Box jump x 15
2nd min: Bent over row (BB) x 15
Combo run
30″ sprint on spot – 1 lap – 30″ sprint on spot
Bonus Abs – Plank
TUESDAY Skipping 2′
Squat + Pass with MB x 1′ (by pair)
3 Way lungees x 1′
Touch shoulders x 1′
Deadlift
2 Sets of Deadlift x 10
1’15 rest between each set
increase the weight
2 Sets of Deadlift x 8
1’30 rest between each set
increase the weight
2 Sets of Deadlift x 6
1’30 rest between each set
Drop 2/3rd of last block weight
Drop 2/3rd of last block weight
1 Set of Deadlift x 20
2′ rest
3 Sets
Vertical elastic pull x 12
(Elastic tight up to the rack and
pull from straight arms until
elbow reach ribs)
45′ rest between each set
1 Set
Pull ups x Max reps
( Keep going even 1 by 1)
Bonus Abs – Plank
WEDNESDAY EMOM 5min
20 Squat
3 Rounds
Renegade Row x 5
Plank Hold x 30sec
EMOM 10min – Pull Up Skill
Band Ass Pull Up x 5
Eccentric Pull Up x 3
BW Pull Up x 5
Weighted Pull Up x 3
3 Rounds For Time
Horizontal Ring Row x 10
Russian / T Med Ball x 10
DB Reverse Fly x 10
Run 200m
Trunk Str / Stability (5min)

 

THURSDAY Run/Row 2 x200m
Skip 2 x 2min
3 Rounds
3 Way Lunge (3) x 3
Rise and Shine P/U x 8
S/L Glute Bridge x 8
50 – Hand Release Push Up
40 – Box Jump
30 – Reverse Jacknife
20 – Horizontal Pull Up
10 – Burpee
*AFAP*
4 Exercise / 1min Per Ex
3 Rounds / 1min Rest B/S
Goblet Squat x 15
S/A Overhead R/Lunge x 15
Renegade Row x 15
Jump Squat x 15
Reverse Lunge x 15 e/l
Bonus Abs – Plank

 

FRIDAY 2 Rounds
30 sec plyometric lunges
30 sec jumping squat
2 min Skipping
3 rounds
Air squat x 20 with 2 pulses squat
Knee high to lunge to knee high x 20
10 ea leg
Bottom squat circle 30 sec left to right
30 sec right to left
Strength
Back squat 3×12 60 to 70% of RM
1’15 rest between ea sets
Front squat 3×12 60 to 70% of RM
1’15 rest between sets
2 Rounds FOR TIME
12 Box jump
12 pistol squat (6 ea leg)
12 pistol squat (6 ea leg)
12 KB Goblet squat
12 Deficit sumo squat
Bonus Abs – Plank

 

SATURDAY 1 min Jumping jacks
1 min up and down
1 min MC
1 min Plank
1 min Touch shoulders
Ratio work to rest 60/30 X2
ea stations
1 DB Curl/Press
2 KB swing/KB Clean & Press
ea arm
3 DB Jerk
4 Knee tuck with Swiss ball
5 Leg raises plus push to ceiling
6 Commando plank
7 Pistol squat
8 Static squat on bosu ball/
jumping squat
9 Med ball clean
Cool down
Stretch