| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| 2 laps |
| Jumping jack x 30 |
| Squat x 30 |
| Power push ups x 15 |
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| EMOM 12’ (both ex within a minute) |
| KB swing x 20 |
| Sit ups x 12 |
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| 1 lap |
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| AMRAP 10’ |
| SINGLE LEG Glut bridge x 20 (10/10) |
| Box dips x 12 |
| Ring pull x 12 |
| DB bent over row x 12 |
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| TUESDAY |
| Run 2 laps |
| Front plank Jack 1′ |
| Cross Mountain climber x 1′ |
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| 6 Rounds Heavy/light |
| Sumo Deadlift x6 |
| Sumo jump squat x 10 |
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| 1′ rest btw sets |
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| 6 Rounds Heavy/light |
| Lunges with BB x 8 (4/4) |
| Dynamic lunges x 12 |
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| 1’ rest btw sets |
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| Burpees x 20 |
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| WEDNESDAY |
| Run 1 lap |
| Burpee x 10 |
| Side lunges 1′ |
| Jump Squat x 20 |
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| 21 – 15 – 9 – 6 – 3 |
| Hang clean / Renegade row DB |
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| 10 min EMOM (Pair) |
| DB SPLIT SQUAT X 20 (10/10) |
| Toes to bar x 10 |
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| Both within a minute |
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| THURSDAY |
| Warm Up |
| Skip 2min |
| Run 200m |
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| AMRAP (12min) |
| Wall Ball x 10 |
| Pull Up x 5 |
| Single arm KB Swing x 16 (8/8) |
| Run 200m |
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| Volume Circuit |
| 50 – Hand Release P/U |
| 40 – Ring pull |
| 30 – KB Swing |
| 20 – Box Jump |
| 10 – Renegade Row |
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| FRIDAY |
| Skipping 3′ |
| Power push ups x 10 |
| Reverse lunges x 12 (6/6) |
| Squat x 20 |
| Pike ups abs x 20 |
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| Pyramid BB Strict press |
| 16 – 12 – 10 – 8 – 10 – 12 – 16 |
| From light to heavy and heavy to light |
| After each set: |
| 1 DB Lat raise + 1’15 rest |
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| By pair (share the numbers of reps) |
| Sumo squat x 80 |
| Dynamic lunges x 60 |
| Jumping jack x 100 |
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BONUS ABS + PLANK |
| SATURDAY |
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