WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
3 Rounds
Jumping jack x 30
Squat x 15
Power push ups x 10
EMOM 12’
KB swing x 20
Sit ups x 16
1 lap
AMRAP 10’
Glut bridge x 15
Box dips x 12
Ring pull x 12
KB bent over row x 12
Bonus and plank
TUESDAY
1 Lap
Squat x 20
Jump Squat x 10
Spider man push ups x 20
Squat Power clean
2 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1’15 rest after each set
increase weight
By Pair (3 laps each)
1 is running 1 lap
1 is doing this until runner come back
Box dips x 10
Disc front raise x10
Russian twist x 10
Bonus abs
WEDNESDAY
Skip 1min
Burpee x 10
Skip 1min
Jump Squat x 20
12′ skills by pair
Eggs position x 15”
Chest pull ups x 8
Eggs position, if confident and with supervision of teammate go to hand stand
Chest pull ups, use elastic if needed
Pull as high as possible to get your chest on the bar
EMOM 12′
1st: V Push ups x 12
2nd: KB Snatch x 14 (7/7)
Bonus Abs – Plank
THURSDAY
3 Rounds (Pairs)
Rise and Shine Push Up x 10
Med Ball Squat / Press x 10
AMRAP (12min)
DB Romanian Deadlift x 10
KB Lateral Lunge x 10
1 Lap
EMOM (5 Min)
Diamond Push Up x 4-8
Jump Lunge x 10
EMOM (5min)
Pull Up x 3-8
Ring Pull x 6
Trunk Str / Stability (5min)
FRIDAY
3 laps
Sit ups clap by pair x 30
EMOM 8min
1st min: Step up box with disc x 24 (total)
2nd min: Ring pull x 15
Pyramid (by pair)
Ring Pull + KB swing
20 + 20
16 + 16
14 + 14
12 + 12
10 + 10
1’ rest between sets
EMOM 5min
Dumbbell Thrusters x 12
Push ups x 12

Bonus

SATURDAY
SUPER CIRCUIT