WOD

 

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
Bonus abs-plank
 

 

 

 

 

 

 

 

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
Bonus abs- Plank
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′
Bonus
SATURDAY
SUPER CIRCUIT