WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
3 Rounds
Jumping jack x 30
Squat x 15
Power push ups x 10
21-15-9-6-3
BB Back Squat
KB Swing
Chandelle abs
1 lap
EMOM 8’
BB Deadlift x 16
Box dips x 20
Bonus and plank
TUESDAY
Skipping x 2’
Powr push ups x 20
Squat pass w ball x 20
Side lunges x 20 (10/10)
Cross crunches x 30
Pyramid Ring pull
20-15-12-10-8-10-12-15-20
After each set:
10 x back extension + 45″ rest
By pair (share the numbers of reps)
Jump box x 60
Touch toes abs x 150
High knees x 150
Ball over head press x 100
Bonus Abs – Plank
WEDNESDAY
Skipping x 2′
Squat pass x 30
Lunges x 20
Knee/elbow abs x 60
Deadlift (Pairs)
5 x 8 reps
Rest 1.15
EMOM (10min)
S/A KB Reverse Lunge + Press
x 10 each side
Functional Complex
S/L ISO Glute Bridge x 30sec
Hollow Body x 30sec
*3 Rounds*
Bonus Abs – Plank
THURSDAY
1min Skip
1min Mountain Climber
1min squat
2 rounds
TABATA 30″ ON – 15″ OFF for 21′ (7 rounds)
KB Swing 1 arm
Dynamic lunges
Box dips
Ring push ups
Squat pass w partner x 60
Each pass count 1
2 laps
Bonus
FRIDAY
2 laps
Side lunges x 20 (10/10)
Glut bridge x 30
Touch shoulders x 50
Pyramid –
DB Split Sq / DB Jump Sq
14 per legs + 14 DB Jump squat
12 per legs + 12 DB Jump squat
10 per legs + 10 DB Jump squat
8 per legs + 68 DB Jump squat
6 per legs + 6 DB Jump squat
*Heavy DB or KB
EMOM 8min
BB Back Squat x 5
DB/KB Bent over row x 6
Bonus
SATURDAY
SUPER CIRCUIT