WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
3 Rounds Skipping – Squat (by pair) x1′ each
Rise & shine push-ups x 10 (5/5)
3 Rounds Touch shoulders x 10 – MC x 10
EMOM 12′
1st min: Barbell bench press on the floor x 15
2nd min: KB swing x 15
EMOM 8′
1st min: Hold 1/2 way push ups position x 40″
2nd min: Burpees x 15
2 Laps on a good pace
Bonus Abs + Plank
TUESDAY
2laps
Squat pass x 30
Spiderman push ups x 16
Crunches abs x 50
5 Rounds Over head Squat
R1: x15 – R2: x12
R3: x10 – R4: x8
R5: x6
Increase weight at each set

1’15 rest

Max reps by pair in a minute (1 round per ex)
Pike ups
Box jump
Diamond push ups
Jump squat in and out
Bonus Abs – Plank
WEDNESDAY
Warm Up
Run x 200m
Skip x 2min
2 Rounds
EMOM – 8min
Complex x 3
Hang Clean x 1
Front Squat x 1
Jerk / Push Press x 1
*Complete each movement in concession to equal 1 rep of the 3
AMRAP – 12min
Wall Ball Throw x 10
Horizontal Ring Pull Up x 10
Toes to bar x 10
200m Run x 1
Trunk Str / Stability (5min)
THURSDAY
Warm Up
SKIPPING 3′
Gobelet squat x 20
KB Swing x 15
Push ups x 15
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 – 1’15 rest
DB Split Squat + DB Jump Squat
3-3
5-5
10-10
15-15
20-20
*Heavy DB or KB
EMOM 8min
BB Back Squat x 5
Pull Up / Horz P/U x 3
SATURDAY
SUPER CIRCUIT