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9. September 2026

Wednesday: Conditioning

Warm up:


6 x 30 sec on / 15 sec off:

1: Row

2: 8 Plate ground to overhead + Max plate jumps

3: Hollow flutter kicks


WOD prep:

10 KB RDL

10 Russian KB Swings

10 KB Swings

10 Walking lunges

10 Box jumps


WOD:


40 min EMOM for max reps:

Min 1: cal Row

Min 2: Walking lunges (bodyweight)

Min 3: Box jump overs

Min 4: KB Farmers carry 2 x 24/16kg

Min 5: Rest


Accessory:


3 Rounds of:

10 Side plank hip raises each side

20 KB Russian twist

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