WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY Skipping 3′
Split Squat x 20/20
Spider Man push-ups x 12 (6/6)
Sit ups x 15
4 Rounds for time
Weighted lunges x 12 (6/6)
Sprint on spot x 15″
Deadlift Heavy x 6
Bridge 1 leg with DB x 16 (8/8)
2 Laps
4 Rounds for time
Man maker with DB x 8
KB Push press 1 arm x 10 (5/5)
Burpees with ball x 8
Box dips x 12
1′ Push ups on command
Bonus Abs – Plank
TUESDAY EMOM 6′
Squat x 10
Lateral lunges x 6 (3/3)
Touch shoulders x 10
1′ Sprint on spot + exercices on command
Sumo Deadlift Pyramid
x 16 – 14 – 12 – 10 – 8 – 6
Increase the weight – 1’15 to 1’30 rest btw set
1 Set sumo deadlift + pulse
x 20
Really light – 2 pulse down per mov.
B3 Rounds for time
Step up box with disc x 10 (5/5)
Split squat x 30 (15/15)
Thrusters with KB x 12
Bonus Abs – Plank
WEDNESDAY Skip x 2min
200m Run
3 Rounds
S/A Banded Row x 8

Band Pallof Press x 8
Prone Back Extension x 8
EMOM 10min
1aDB Hang Clean x 5
or
1b BB Hang Clean x 5
2a Deadlift x 3
4 Rounds For Time
Burpee x 10
Pull Up x 10
DB Squat and Press x 10
20 Jump Squat
Bonus Abs – Plank

 

THURSDAY Run 400m or
Skip 3min
Row 600m
Spectrum Squat Series
ISO Squat Hold x 30sec
BW Squat x 10
Jump Squat x 10

EMOM 12min
Back Sq or Goblet Sq x 8
Push Up x 3
AMRAP 12min
Burpee x 8
KB Sumo Sq/High Pull x 8
DB O/H Press x 8
Toes to bar x 8
Bonus Abs – Plank

 

FRIDAY 2 Rounds
Full Sit Up x 25
Push Up x 25
2 min Skipping
3 rounds
Spectrum Squat Series
ISO Squat x 30sec
BW Squat x 10
Reverse Lunge x 10
Jump Squat x 10
Strength
Back squat 3×8 60% of 1RM
1’15 rest between ea sets
S/L RDL 3×12
1’15 rest between sets
2 Rounds FOR TIME
12 Box jump
12 pistol squat (6 ea leg)
12 KB Goblet squat
12 Reverse Lunge
Bonus Abs – Plank

 

SATURDAY 2 Rounds
Full Sit Up x 25
Push Up x 25
2 min Skipping
Sumo squat x 20
Bridge x 20
Knee/elbow abs x 50
KB Sumo squat pyramid
(KB hang btw legs)
x 30 – 20 – 16 – 12 – 10 – 8 – 6
Increase the weight
1’15 rest btw set

2 Laps relax

3 Rounds for time
Jump squat In & Out x 10 (in&out=1)
Push ups with 5″ hold x 6
DB Curl + Press x 10
Chin ups x 6
Bonus Abs – Plank