NOTE: be sure to warm up with a dynamic warm up before workout and finish with a cool down stretch ( Static stretch / Mobility work ect)
MONDAY- Strength WOD
Core: Jiu JItsu Complex x 4
10 x Butter fly Kicks
10 x Scossors Kicks
10 x Toe Touch
10 x Circle Legs clockwise
10 x Circle Legs Counter clock wise
Strength
20 min AMRAP
TGU x 4
Gobblet Squat x 6
Dips x 7
OHP x 8
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TUESDAY – ENDURANCE WOD
Core: x 4 sets
Side Kick x 10 each side
Back Kick x 10 each side
5 Rounds of the following 30 min time cap :
Run or Eliptical x 3 min
Hip Touches x 6 (or Hangs )
Shoulder Taps x 20
Jumping Jacks x 40
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WEDNESDAY- MET CON WOD
Core: 4 sets of :
V- Sit ups x 12
V- Crunches x 12
Rev Crunches x 12
Swimmers x 24
Strength
“Fight gone Bad”
Note: 1 min on each station x 5 Rounds
WB 10 ft target
SDHP
Box Jump
Push Press
Rower
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THURSDAY- ENDURANCE WOD
Core: x 4 sets
T2B x 15
Side Crunches x 15
Sgl Leg Glute Bridge x 15
Strength
30 Min AMRAP
Jog ( 4 min)
Broad Jump / Burpee x 6
Run Hill x 2
Ball Slam x 10
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FRIDAY- STRENGTH WOD
Core: w/ bosu ball x 4 sets
V- ups x 12
Side to Side x 12
Hamstring Curls x 12
Barbell Complex ( x 5 Rounds)
Deadlift ( w/snatch grip) x 4
Hang Snatch x 5
Sotts Press x 6
Good Morning x 7
Bent Row x 8