WOD - WEDNESDAY

4KM Run

WOD - TUESDAY

TUESDAY – 20-15-10
Hindu Squat
Jump Squat
Stomach
Jump Lunge
Kick Butt Jumps
Stomach
Walking Lunge
Stomach
1 Min front Kick alt leg

WOD - MONDAY

MONDAY – Tabata (work 20sec rest 10sec – 8 rounds)
Push Up
Pull Up
Air Squat

WOD - SATURDAY

SATURDAY - 21-15-9
SDLHP 40/20kg
KB
Thrusters 40/20kg
Burpee with 1 Push Up

WOD - FRIDAY

FRIDAY
10-9-8-7-6-5-4-3-2-1 – Pull Ups
20-18-16-14-12-10-8-6-4-2-KB

WOD - THURSDAY

THURSDAY – 20 Minute AMRAP (Use the same weight)
7 – Thrusters 60/30kg
7 - Dead lifts
7 - Cleans

WOD - WEDNESDAY

WEDNESDAY - 20 Min AMRAP
10 Wall Ball
10 Burpees
10 Box jumps
10 Pull Ups

WOD - TUESDAY

TUESDAY - 21-15-9
DL 100/70kg
Box Jumps
Pull Ups
Ring Dips

WOD - MONDAY

MONDAY - 3 x Rounds
1 Minute Normal Skip
10 Hindu Push Ups
1 Min air punch
10 Close grip Push Ups
10 Pull Up – Burpee
Jog 5 - Lenghts
10 Wide arm push Up
Jog 5 - Lenghts
10 Hindu Push ups

WOD - SATURDAY

SATURDAY - 20 Min – AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air squats