| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| 2 Rounds |
| Skipping 2′ |
| Squat x20 |
| Push ups x 10 |
|
|
| AMRAP 10′ |
| Box dips x 12 |
| MB Russian Twist x 16 |
| HR Push ups x12 |
| Dynamic lunges x 16 |
| Ring pull x12 |
|
|
| EMOM 10′ (by pair) |
| 1st min: Squat pass x20 |
| 2nd min; Push ups clap x 20 |
|
| 1 lap Fast |
|
|
|
|
| TUESDAY |
| Skipping 4′ |
| 3 Rounds |
| Squat x 20 |
| Touch shoulders x 20 |
| Pike ups x10 |
|
| 6 Rounds Heavy/Light |
| bent over row BB ( Heavy)x 6 |
| DB Reverse files x 15 |
| 1’15 rest between sets |
|
|
|
|
|
| 4 Rounds Heavy/Light |
| Sumo deadlift BB (Heavy) x 6 |
| Back extension fast x20 |
| 1’15 rest between sets |
|
|
|
|
|
| WEDNESDAY |
| Skipping 2′ |
| Glute bridges x30 |
| Run x200m |
| Sit ups x20 |
|
|
|
|
| 21-15-9-6 |
| Plyo Push up (clap) |
| KB Reverse lunge |
|
|
|
|
|
| 10min EMOM (Partner) |
| Overhead Squat x 5 |
| Lateral Ice skater jumps x 10 |
|
|
|
|
|
| Spectrum Squat Series x 3 |
| ISO Squat 30sec |
| Bw Squat x 10 |
| Jump squat x 10 |
| *Complete 3 rounds/30 sec rest btw sets |
|
| THURSDAY |
| Skip x 1min |
| Run x 1lap |
| Skip x 1min |
| Run x 1Lap |
|
|
|
| EMOM (10min) |
| DB Thruster x 5 |
| Toes to bar x 5 |
|
|
|
|
|
|
| EMOM (10min) |
| Burpee box jump x 5 |
| Full sit up x5 |
|
|
|
|
|
| Trunk str/ stability (5min) |
|
|
|
| FRIDAY |
| Skipping 3′ |
| Squat 1′ |
| Touch shoulders x 1′ |
| Crunches abs x 50 |
|
|
|
| Deadlift 8 rounds |
| R1+R2 x12 |
| R3+R4 x10 |
| R5+R6 x8 |
| R7+R8 x6 |
| Increase the weight every 2 rounds |
| 1′ rest between each rounds |
|
|
|
| Static chair |
|
| 20″-15″ rest |
|
| 30″ -15″ rest |
|
| 45″ – 15″ rest |
|
| 1′ |
|
|
|
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|
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|
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| SATURDAY |
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