WOD
Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY 2 Rounds
Skipping 2′
Squat x 20
Push ups x 10
AMRAP 10′
Dips/box dips x 12
MB Russian Twist x 16
HR Push ups x 12
Dynamic lunges x 16
Pull over on the floor with disc x 12
EMOM 10′ (by pair)
1st min: Squat pass x 20
2nd min: Push ups clap x 20
1 lap fast
Bonus Abs – Plank
TUESDAY Skipping 3′
Jump&Jack 1′
Mountain climber x 1′
6 Rounds Heavy/light
Strict press BB (heavy) x 6
Alt. 1 arm strict press
(super light) DB x 12 (6/6)
1′ rest btw sets
6 Rounds Heavy/light
Floor bench Press DB (heavy) x 6
Clap push ups x 6
Push up position 15″
1′ rest btw sets
Bonus Abs – Plank
WEDNESDAY Skip 1min
Burpee x 10
Skip 1min
Jump Squat x 20
21 – 15 – 9 – 6 – 3
Goblet Squat / Ring Pull
10 min EMOM (Pair)
Hang High Pull/Deadlift
3 / 5
Heavy
Trunk Stability / Strength
Bonus Abs – Plank
THURSDAY Run 400m or Skip 3min Row 600m EMOM 5min
Squat x 20
Push Up x 3
Pyramid –
Pull Up/Thruster
2 / 2 > 2 / 2
3 / 3 > 3 / 3
4/ 4 > 4 / 4
5 / 5 > 5 / 5
6/ 6 > 6 / 6
*Heavy Thruster
*Weighted Pull Up
EMOM 8min
5 Deadlift / 5 Plyo P/U
Bonus Abs – Plank
FRIDAY Jump & Jack 1′
Mountain climber 1′
Lunges 1′
Cross crunches abs 1′
6 Rounds
Lunges + disc press heavy x 8 (4/4)
Static chair w horizontal disc x 1′
1’15 rest between sets
8 Rounds (increase w every 2 rds)
Curl press BB
x 20 x 18 x 16 x 14 x 12 x 10 x 8 x 6
1′ rest between sets
Bonus Abs – Plank
SATURDAY Run x 2 Laps
Skip x 1min
7 Exercise / 1min Per Ex
2 Rounds / 1min Rest B/S
1 DB Curl/Press
2 S/A KB swing
3 Jump Lunge
4 DB Jerk
5 Med Ball Knee to Chest
6 Wall Ball Throw
7 Horizontal Ring Pull Ups
Cool down
Stretch
Bonus Abs – Plank