| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| 3 Rounds Skipping – Squat (by pair) x1′ each |
| Rise & shine push-ups x 10 (5/5) |
| 3 Rounds Touch shoulders x 10 – MC x 10 |
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| EMOM 12′ |
| 1st min: Barbell bench press on the floor x 15 |
| 2nd min: KB swing x 15 |
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| EMOM 8′ |
| 1st min: Hold 1/2 way push ups position x 40″ |
| 2nd min: Burpees x 15 |
|
| 2 Laps on a good pace |
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| TUESDAY |
| 2laps |
| Squat pass x 30 |
| Spiderman push ups x 16 |
| Crunches abs x 50 |
|
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| 5 Rounds Over head Squat |
| R1: x15 – R2: x12 |
| R3: x10 – R4: x8 |
| R5: x6 |
| Increase weight at each set
1’15 rest |
|
| Max reps by pair in a minute (1 round per ex) |
| Pike ups |
| Box jump |
| Diamond push ups |
| Jump squat in and out |
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| WEDNESDAY |
| Warm Up |
| Run x 200m |
| Skip x 2min |
| 2 Rounds |
|
| EMOM – 8min |
| Complex x 3 |
| Hang Clean x 1 |
| Front Squat x 1 |
| Jerk / Push Press x 1 |
| *Complete each movement in concession to equal 1 rep of the 3 |
|
|
| AMRAP – 12min |
| Wall Ball Throw x 10 |
| Horizontal Ring Pull Up x 10 |
| Toes to bar x 10 |
| 200m Run x 1 |
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| Trunk Str / Stability (5min) |
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| THURSDAY |
| Warm Up |
| SKIPPING 3′ |
| Gobelet squat x 20 |
| KB Swing x 15 |
| Push ups x 15 |
|
|
| AMRAP (12min) |
| Single Arm O/Head DB Press x 5 e/s |
| Pull Up x 5 |
| KB Swing x 10 |
| Full Sit Up x 10 |
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|
| 21 – 15 – 9 – 6 |
| DB Reverse Lunge / Press |
| Lateral Dynamic Skaters |
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| Trunk Str / Stability (5min) |
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| FRIDAY |
| 1min Skip |
| 1min Mountain Climber |
| 3 Rounds |
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| 20 Reverse Lunge |
| 10 Push Up |
| 3 Rounds |
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| Pyramid – 1’15 rest |
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| DB Split Squat + DB Jump Squat |
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| 3-3 |
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| 5-5 |
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| 10-10 |
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| 15-15 |
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| 20-20 |
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| *Heavy DB or KB |
|
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| EMOM 8min |
| BB Back Squat x 5 |
| Pull Up / Horz P/U x 3 |
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| SATURDAY |
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