**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 Counte**r **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