Monday
warm up
Daily mobility
PVC complex
10 ninja mobility
200m run
200m run backward
then
AMRAP in 3
10 light Russian kbs
10 jumping lunges
WOD:
75 wall balls (20/14)
50 kbs (53/35) ( substitute med ball twists)
200m wall ball run
50 kbs ( substitute med ball twists)
75 wall balls
30 minute time cap
cool down:
jump rope
core:
rest…sleep
Tuesday
warm up
daily mobility
PVC complex
10 ninja mobility
400m run
X2
10 in place inch worms (no push-up)
10 PVC OHS
10 samson stretch + dislocate w/ PVC
10 wall squats
AMRAP in 7 minutes
7 OHS
7 TTB
7 push press
7 lateral jumping burpees
cool down:
400m run
PVC good mornings
core:
100 weighted abMat sit-ups
Wednesday
warm up
Daily mobility
PVC complex
10 ninja mobility
EMOM in 8 minutes
5 push ups
10 air squats
20 jumping jacks
row:
3 minute max effort row for calories
WOD:
AMRAP in 15 minutes
25 push-ups
50 goblet squats (70/50)
100m farmers walk (70/50)
200m run
cool down:
400m jog
core:
4 x 1 minute planks
30 second rest
Thursday
warm up
Daily mobility
PVC complex
10 ninja mobility
3 rounds
w/ empty bar or foam bar
8 good mornings
8 push jerks
12 jumping lunges
8 pull ups
12 ghd sit ups
strength:
find your 5rm press
weight MUST come off the floor!!!
WOD:
AMRAP 8 minutes
8 deadlifts (135/95)
8 push jerks (135/95)
cool down:
400m run
Foam roll Glutes and shoulders
core:
100 hollow rocks
Friday
warm up
Daily mobility
PVC complex
10 ninja mobility
3 rounds
100m run
10 Romanian deadlifts (empty bar)
10 ball slams
strength:
find your 5 rep max deadlift
reps must be touch and go
WOD:
AMRAP in 7 minutes
slam ball burpees (40/20)
aka slurpees
cool down:
800m run
core:
100 kb crunches each side
DEMONFIT 