At home WOD

 

Warm Up

I) 3 Min AMRAP
10x 90°-90°-Drill
5+5x Lunge + T-Spine Rotation

II) 3 Min AMRAP
10x Hollow Rock
5x Deck Squat
10x Arch Rock
5x No Pushup Burpee

III) 20/10 Interval, 3 Rounds
– Samson Stretch (L)
– Samson Stretch (R)
– Kossack Squat

 

WOD I

Plyometrics
12 Sets, every 30 Sec.
max Vertical Jump right into max Horizontal Jump

12 Sets, every 30 Sec.
max Vertical Jump right into max Lateral Jump (alternating)

 

WOD II
3 Sets for quality
12x alt. Single Leg V-Ups
8x V-Ups
4x Split-Ups
8x Hollow Rocks
12x Russian Twist
(try to go unbroken, rest after one giant set)

 

WOD III
3 Sets for quality
10x Hollow Drill
10x Leg Lifts
10+10x Bird Dog
(try using Bird Dog as active recovery)

 

Cool down:
5-10 Min Turkish Get Up Skill practice
(use light object and balance on fist)
(at least one perfect rep per side)

 

Running WOD

Warm Up
10 Min easy Jogging
5 Min Dynamic Stretching

2 Sets
12 Min Run (hard; RPE 8)
3 Min Rest