WOD
Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY

 

 

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

 

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
Super Circuit