| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| 3 Rounds |
| Jumping jack x 30 |
| Squat x 15 |
| Power push ups x 10 |
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| 21-15-9-6-3 |
| BB Back Squat |
| KB Swing |
| Chandelle abs |
| 1 lap |
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| EMOM 8’ |
| BB Deadlift x 16 |
| Box dips x 20 |
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| 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 |
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| Pyramid Ring pull |
| 20-15-12-10-8-10-12-15-20 |
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| After each set: |
| 10 x back extension + 45″ rest |
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| 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 |
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| WEDNESDAY |
| Skipping x 2′ |
| Squat pass x 30 |
| Lunges x 20 |
| Knee/elbow abs x 60 |
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| 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* |
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| THURSDAY |
| 1min Skip |
| 1min Mountain Climber |
| 1min squat |
| 2 rounds |
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| TABATA 30″ ON – 15″ OFF for 21′ (7 rounds) |
| KB Swing 1 arm |
| Dynamic lunges |
| Box dips |
| Ring push ups |
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| Squat pass w partner x 60 |
| Each pass count 1 |
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| 2 laps |
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| FRIDAY |
| 2 laps |
| Side lunges x 20 (10/10) |
| Glut bridge x 30 |
| Touch shoulders x 50 |
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| 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 |
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| EMOM 8min |
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| BB Back Squat x 5 |
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| DB/KB Bent over row x 6 |
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| SATURDAY |
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