WOD
Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
1 lap
Shadow boxing 1’
Crunches abs x 40
EMOM 12′
1st min: Barbell bench press on the floor x 15
2nd min: KB swing x 15
EMOM 8′
1st min: Box jump x 15
2nd min: Bent over row (BB) x 15
Team work 12’
MC x 40
Wall ball x 10
Lap 1
1 teammate starts then they chase each other
TUESDAY
Skipping 2′
Squat + Pass with MB x 1′ (by pair)
3 Way lungees x 1′
Touch shoulders x 1′
Deadlift (heavy-light)
5 sets of 4 BB heavy + 10 DB light
1’30 rest
Push press (heavy – light)
4 rounds of 4 DB heavy + 10 DB light
1’30 rest
Bonus abs
WEDNESDAY
Skip x 2min
200m Run
3 Rounds
Band Tear Aparts
S/A Banded Row x 8
Band Pallof Press x 8
EMOM 10min
Deadlift / Pull Up x 3 / 3
21 – 15 – 9
DB Thruster
Pull Up
KB Swing
THURSDAY
Movement Prep
Skip x 1min
Run x 200m
Skip x 1min
Run x 200m
EMOM (10min)
Pull Up x 3
Jump Squat x 6
21 – 15 – 9 – 6
Horizontal Ring Pull Up
KB Sumo Squat / High Pull
Box Jump

 

Trunk Str/ Stability (5min)

FRIDAY
1min Skip
1min Mountain Climber
3 Rounds
20 Reverse Lunge
10 Push Up
3 Rounds
Pyramid –
DB Split Sq / DB Jump Sq
2 / 2 > 2 / 2
3 / 3 > 3 / 3
4/ 4 > 4 / 4
5 / 5 > 5 / 5
6/ 6 > 6 / 6
*Heavy DB or KB
EMOM 8min
BB Back Squat x 5
Pull Up / Horz P/U x 3
SATURDAY
Super Circuit