WOD

 

Day WARM UP STRENGTH WOD 1 WOD 2
MONDAY
2 laps
Jumping jack x 30
Squat x 30
Power push ups x 15
EMOM 12’ (both ex within a minute)
KB swing x 20
Sit ups x 12
1 lap
AMRAP 10’
SINGLE LEG Glut bridge x 20 (10/10)
Box dips x 12
Ring pull x 12
DB bent over row x 12
Bonus and plank
TUESDAY
Run 2 laps
Front plank Jack 1′
Cross Mountain climber x 1′
6 Rounds Heavy/light
Sumo Deadlift x6
Sumo jump squat x 10
1′ rest btw sets
6 Rounds Heavy/light
Lunges with BB x 8 (4/4)
Dynamic lunges x 12
1’ rest btw sets
Burpees x 20
Bonus Abs – Plank
WEDNESDAY
Run 1 lap
Burpee x 10
Side lunges 1′
Jump Squat x 20
21 – 15 – 9 – 6 – 3
Hang clean / Renegade row DB
10 min EMOM (Pair)
DB SPLIT SQUAT X 20 (10/10)
Toes to bar x 10
Both within a minute
ABS + PLANK
THURSDAY
Warm Up
Skip 2min
Run 200m
AMRAP (12min)
Wall Ball x 10
Pull Up x 5
Single arm KB Swing x 16 (8/8)
Run 200m
Volume Circuit
50 – Hand Release P/U
40 – Ring pull
30 – KB Swing
20 – Box Jump
10 – Renegade Row
Bonus Abs – Plank
FRIDAY
Skipping 3′
Power push ups x 10
Reverse lunges x 12 (6/6)
Squat x 20
Pike ups abs x 20
Pyramid BB Strict press
16 – 12 – 10 – 8 – 10 – 12 – 16
From light to heavy and heavy to light
After each set:
1 DB Lat raise + 1’15 rest
By pair (share the numbers of reps)
Sumo squat x 80
Dynamic lunges x 60
Jumping jack x 100
BONUS ABS + PLANK
SATURDAY
Super Circuit