| 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 sets2 laps |
3 Rounds Pull up x max Ring pulls 10 |
Bonus Abs – Plank |
| WEDNESDAY | EMOM 5min 20 Squat3 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 RoundsBB 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 |