WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
Run 2 Laps
Reverse lunges x 20
Push ups x 20
Pike ups x 20
3 Rounds – 1’15 rest
BB Front squat x 8
Jump Squat In & Out x 10 (in&out=1)
3 Rounds – 1’15 rest
DB Push press x 8/arms
DB Man maker x 8
3 Rounds
Run x 1
Box dips x 20

Ring Push ups x 10

Bonus abs Plank
TUESDAY
Run 2 laps
Squat Pass x1′
Mountain Climber x 1′
Diamond push ups x15
Sit ups x 20
5 Rounds
BB Deadlift x 8 (heavy)
BB Power clean x 10 (light)
1’15 to 1’30 rest
4 Rounds
Burpees x 15
KB Swing 1 Arm x 12
30” Rest
1 Lap
Bous abs-Plank
WEDNESDAY
Run 2 Laps
3 Rounds
Lunges x 12
Push ups x 10
Leg extensions x 15
21-15-9-6-3
Ring Pull
KB Side Lunges
Jump Box
10 min EMOM (Both within a min)
Glut Bridge x 12
Squat pulse x 20
Bonus
Abs – Plank
THURSDAY
Run 2 Laps
Spider man push ups x 12 (6/6)
Cross Mountain climber x 1′
EMOM (15min)
1st: DB Snatch x 12 (6/6)
2nd: Toes to bar x 15
3rd: Over head plate squat x 15
4 Rounds
KB Sumo squat high pull x 12
KB Gobelet squat x 12
KB Swing x 20
Bonus
FRIDAY
Jumping Jack x 50
3 way lunges x 4 bloc per legs
1 lap
sit ups x 30
EMOM 5min (both within a min)
BB Power clean x 5
DB Bent over row x 8
6 Rounds – 1’15 rest in btw rounds
Hang Clean: 8
BB Lunges: 10 (5/5)
EMOM 5min
Reverse lunges + KB Press x 14 (7/7)
You press the opposite arms
 

Bonus

SATURDAY
Super Circuit