WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY Skipping 3’
Reverse lunges x 20
Side lunges x 20
Touch shoulders x 50
AMRAP 10′
Wall Ball x 10
Box M Climber x 30 (hand on a box)
 KB swing x 15
Burpees x 10
Sit ups x 20
1 Lap
EMOM 8′
Ring push ups x 5-10 (depends the level)
Elastic vertical pull (triceps) x 15
Bonus Abs – Plank
TUESDAY Skipping 3′
Spider-Man push ups x 12
Jumps squat x 15
Crunches abs x 40
Pyramid Split Squat
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6
Split pos
1’15 rest in between sets
2 laps
3 Rounds
Pull up x max
Ring pulls 10
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
Bonus Abs – Plank

 

THURSDAY Gambetta Leg Series
Reverse Lunge x 10
Lateral Lunge x 10
Split Jump Lunge x 10
Deadlift (Pairs)
5 – 3 – 1
5/5 , 3/3 , 1 /1
Go one set for one with partner maintain same weight
Complete 3 Rounds
50 – Dbl Unders / 100 singles
40 – Med Ball Toe Taps
30 – Renegade Row
20 – Wall Ball Throw
10 – Burpees
Complete 3 Rounds
Bonus Abs – Plank

 

FRIDAY Med Ball Complex
Diagonal Squat and Press x 5 e/way
Lateral Rotations x 10
Around the world x 10
EMOM (10min)
DB Jump Sqaut x 10
Clap Push Up x 5
Front Squat (Pairs)
5 – 3 – 1
5/5 , 3/3 , 1 /1
Go one set for one with partner maintain same weight
Complete 3 Rounds
BB O/Head Press (Pairs)
5 – 3 – 1
5/5 , 3/3 , 1 /1
Go one set for one with partner maintain same weight
Complete 3 Rounds
Bonus Abs – Plank

 

SATURDAY Run on spot 1′
Jumping jack 1′
M. Climber 30″
X M. Climber 30″
Sit ups x 20
5 Rounds of 5 Reps (good warm up)
Romanian Deadlift heavy BB
Kick butts 20″
1’15 rest
Max reps in 1′
Push ups
1’30 rest
Box dips
1’30 rest
Ring pull
Bonus Abs – Plank