| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| Skipping 3′ |
| 3 Rounds |
| Squat x10 |
| Push ups x 5 |
| Pike ups x 10 (5/5) |
|
| AMRAP 12′ |
| Power clean x 6 |
| Pike ups x 12 |
| O.H Lunges with disc x10 (5/5) |
| knee elbow x 30 |
| HR push ups x 10 |
|
| EMOM 10′ |
| KB Arabesque x 10 (change side every round) |
| DB Glut bridge x 20 |
|
| Cross M.C x 80 |
|
| Bonus Abs + Plank |
|
| TUESDAY |
| Skipping 3′ |
| Squat x 30 |
| Lunges x 20 (10/10) |
| Bridge x 20 |
|
|
| 5 Rounds |
| Double KB front squat (heavy) x 6 |
| Static chair 1 leg x 30″ (15”-15”) |
| 1’15 rest in between sets |
|
| 5 Rounds |
| Romanian Deadlift x 10 |
| Split squat x 40” (20”-20”) |
| 1’15 rest in between sets |
|
|
| KB/DB Gobelet squat x max reps in 1′ |
|
| Bonus |
|
| WEDNESDAY |
| Run x 200m |
| 15 Power push ups |
| Mountain Climber x 60 |
| Push ups x 20 |
|
| 5 Rounds |
| KB sumo squat x 10 |
| KB clean and press x 12 (6/6) |
|
|
|
|
| 10min EMOM (Partner) |
| Bent over row x 15 |
| Pull ups x max in 30” |
|
|
| Pairs Totals (for time) |
| Ball thrusters x 150 |
| Knee elbow abs x 200 |
| 80 – Box dips |
|
| THURSDAY |
| 1min Skip |
| 1min Mountain Climber |
| 3 Rounds |
|
|
| TABATA 30″ ON – 30″ OFF for 21′ (5 rounds) |
| Wall ball |
| Back extension |
| Box dips |
| Weighted Reverse lunges |
|
|
|
|
| Alternate ball push ups x 60 (by pair) |
| Hands on ball, 1 for 1 with partner |
|
|
|
|
|
|
| FRIDAY |
| Skipping 3′ |
| Squat 1′ |
| Touch shoulders x1′ |
| Crunches abs x 50 |
|
| KB Sumo squat high pull 8 rounds |
| R1 + R2 x 12 |
| R3 + R4 x 10 |
| R5 + R6 x 8 |
| R7 + R8 x 6 |
| Increase the weight every 2 rounds |
| 1′ rest between each rounds |
|
|
|
| Sprint in spot |
| 10″ – 15″ rest |
| 15″ – 15″ rest |
| 20″ 15″ rest |
| 30” |
|
|
|
|
| SATURDAY |
|
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