| Day |
WARM UP |
STRENGTH |
WOD 1 |
WOD 2 |
| MONDAY |
| 3 Rounds |
| Jumping jack x 30 |
| Squat x 15 |
| Power push ups x 10 |
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| EMOM 12’ |
| KB swing x 20 |
| Sit ups x 16 |
| 1 lap |
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| AMRAP 10’ |
| Glut bridge x 15 |
| Box dips x 12 |
| Ring pull x 12 |
| KB bent over row x 12 |
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| TUESDAY |
| 1 Lap |
| Squat x 20 |
| Jump Squat x 10 |
| Spider man push ups x 20 |
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| 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 |
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| WEDNESDAY |
| Skip 1min |
| Burpee x 10 |
| Skip 1min |
| Jump Squat x 20 |
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| 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 |
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| EMOM 12′ |
| 1st: V Push ups x 12 |
| 2nd: KB Snatch x 14 (7/7) |
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| THURSDAY |
| 3 Rounds (Pairs) |
| Rise and Shine Push Up x 10 |
| Med Ball Squat / Press x 10 |
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| AMRAP (12min) |
| DB Romanian Deadlift x 10 |
| KB Lateral Lunge x 10 |
| 1 Lap |
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|
| 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) |
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| FRIDAY |
| 3 laps |
| Sit ups clap by pair x 30 |
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| EMOM 8min |
1st min: Step up box with disc x 24 (total)
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| 2nd min: Ring pull x 15 |
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| Pyramid (by pair) |
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| Ring Pull + KB swing |
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| 20 + 20 |
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| 16 + 16 |
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| 14 + 14 |
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| 12 + 12 |
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| 10 + 10 |
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| 1’ rest between sets |
|
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| EMOM 5min |
| Dumbbell Thrusters x 12 |
| Push ups x 12
Bonus |
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| SATURDAY |
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