| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| Skipping 3′ |
| lunges x 20 |
| touch shoulders x 30 |
| Pike ups x 20 |
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| AMRAP 10′ |
| Box push ups x 12 |
| Disc Sit ups x 16 |
| DB romanian Deadlift x 12 |
| Dynamic lunges x 16 |
| High knee x 20 |
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| EMOM 10′ (by pair) |
| 1st min: Db push press x 20 |
| 2nd min: Clap sit ups x 20 |
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| Mountain climbers x 100 |
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| TUESDAY |
| Run 2 laps |
| Jumping Jack 1′ |
| Cross Mountain climber x 1′ |
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| 6 Rounds Heavy/light |
| Push press BB (heavy) x 6 |
| Alt. DB snatch x 10 (5/5) light |
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| 1′ rest btw sets |
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| 6 Rounds Heavy/light |
| Floor DB narrow press (heavy) x 6 |
| Spider man push ups x 10 (5/5) |
| Push up position x 15″ |
| 1′ rest btw sets |
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| WEDNESDAY |
| Skip 2min |
| Burpee x 12 |
| Skip 2min |
| Jump Squat x 20 |
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| 21 – 15 – 9 – 6 – 3 |
| KB Split Squat |
| Burpees |
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| 10 min EMOM (Pair) |
| Deadlift x 5 |
| DB man maker x 5 |
| Heavy |
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| 2 laps relax |
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| THURSDAY |
| Run 2 laps |
| Burpees x 15 |
| Spider man push ups x 14 |
| Knee elbow abs x 50 |
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| EMOM 5min |
| Reverse lunges x 20 |
| Pull ups x 5 |
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| AMRAP 20′ |
| 1 lap |
| Jump box x 12 |
| BB Bent over row x 15 |
| Toes to bar abs x 8 |
| BB Romanian Deadlift x 12 |
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| FRIDAY |
| Run 1 lap |
| Mountain climber 1′ |
| Lunges 1′ |
| Cross crunches abs 1′ |
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| Pyramid: BB Sumo squat & Dynamic lunges |
| 12 & 4 |
| 10 & 6 |
| 8 & 8 |
| 6 & 10 |
| 4 & 12 |
| 2 & 14 |
| 1’15 rest in between sets |
| increase the weight |
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| Pyramid Pull ups hold 1/2 way |
| 10″ |
| 20″ |
| 40″ |
| 60″ |
| 20″ rest in between sets |
| ( do your best and try to increase at each sets) |
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Bonus Abs – Plank |
| SATURDAY |
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