| Day | WARM UP | STRENGTH | WOD 1 | WOD 2 |
| MONDAY | 2 Rounds Skipping – Cross MC (by pair) x 1′ each 2 RoundsShadow boxing x 30″ – Push ups x 30″ Crunches abs x 40 |
EMOM 12′ 1st min: Front squat x 10 (heavier than last 1) 2nd min: KB swing 1 arm X 16 |
2nd min: KB swing 1 arm X 16 1st min: Box jump x 15 2nd min: Bent over row (BB) x 15 Combo run 30″ sprint on spot – 1 lap – 30″ sprint on spot |
Bonus Abs – Plank |
| TUESDAY | Skipping 2′ Squat + Pass with MB x 1′ (by pair) 3 Way lungees x 1′ Touch shoulders x 1′ |
Deadlift 2 Sets of Deadlift x 10 1’15 rest between each set increase the weight 2 Sets of Deadlift x 8 1’30 rest between each set increase the weight 2 Sets of Deadlift x 6 1’30 rest between each set Drop 2/3rd of last block weight Drop 2/3rd of last block weight 1 Set of Deadlift x 20 2′ rest |
3 Sets Vertical elastic pull x 12 (Elastic tight up to the rack and pull from straight arms until elbow reach ribs) 45′ rest between each set 1 Set Pull ups x Max reps ( Keep going even 1 by 1) |
Bonus Abs – Plank |
| WEDNESDAY | EMOM 5min 20 Squat 3 Rounds Renegade Row x 5 Plank Hold x 30sec |
EMOM 10min – Pull Up Skill Band Ass Pull Up x 5 Eccentric Pull Up x 3 BW Pull Up x 5 Weighted Pull Up x 3 |
3 Rounds For Time Horizontal Ring Row x 10 Russian / T Med Ball x 10 DB Reverse Fly x 10 Run 200m |
Trunk Str / Stability (5min)
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| THURSDAY | Run/Row 2 x200m Skip 2 x 2min |
3 Rounds 3 Way Lunge (3) x 3 Rise and Shine P/U x 8 S/L Glute Bridge x 8 |
50 – Hand Release Push Up 40 – Box Jump 30 – Reverse Jacknife 20 – Horizontal Pull Up 10 – Burpee *AFAP* 4 Exercise / 1min Per Ex 3 Rounds / 1min Rest B/S Goblet Squat x 15 S/A Overhead R/Lunge x 15 Renegade Row x 15 Jump Squat x 15 Reverse Lunge x 15 e/l |
Bonus Abs – Plank
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| FRIDAY | 2 Rounds 30 sec plyometric lunges 30 sec jumping squat |
2 min Skipping 3 rounds Air squat x 20 with 2 pulses squat Knee high to lunge to knee high x 20 10 ea leg Bottom squat circle 30 sec left to right 30 sec right to left Strength Back squat 3×12 60 to 70% of RM 1’15 rest between ea sets Front squat 3×12 60 to 70% of RM 1’15 rest between sets |
2 Rounds FOR TIME 12 Box jump 12 pistol squat (6 ea leg) 12 pistol squat (6 ea leg) 12 KB Goblet squat 12 Deficit sumo squat |
Bonus Abs – Plank
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| SATURDAY | 1 min Jumping jacks 1 min up and down 1 min MC 1 min Plank 1 min Touch shoulders |
Ratio work to rest 60/30 X2 ea stations 1 DB Curl/Press 2 KB swing/KB Clean & Press ea arm 3 DB Jerk 4 Knee tuck with Swiss ball 5 Leg raises plus push to ceiling |
6 Commando plank 7 Pistol squat 8 Static squat on bosu ball/ jumping squat 9 Med ball clean |
Cool down Stretch |