Daily WOD

LIFT:

BENCH PRESS
6 X 6
EVERY 90 SECONDS

METCON:

5 MINUTE AMRAP 2 MIN REST (3 X)

LIFT:

SPLIT JERK
FROM THE RACK
1-1-1-1-1-1-1
1 REP EVERY MINUTE FOR 7 MINUTES
INCREASE THE WEIGHT EACH SET

METCON:

10-10-50-10-10-40-10-10-30-10-10-2010-10-10-10-10
WALL BALL SHOTS
10 V-UPS AND 10 SUPERMANS BEFORE, IN BETWEEN AND AFTER THE WALL BALL SETS

WORKOUT:

METCON  (AMRAP – Rounds)

EVERY MIN (10 mins)
5 STIFF LEG DEADLIFT  (AS HEAVY AS YOU CAN WITH PERFECT POSTURE)

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN  (10 mins)
10/5  CAL BIKE

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN   (10 mins)
6 POWER SNATCH  (115/75)

REST 1 MIN

METCON   (AMRAP – Rounds)

EVERY MIN   (10 mins)
8 BURPEE TO BAR

LIFT:

POWER CLEAN
2 REP EMOM
FOR 10 MINUTES
INCREASE THE WEIGHT EACH MINUTE

METCON:  2 Rounds For Time

• 50 Kettlebell Swings (24/16 kg)
• 40 SitUps
• 30 DU
• 20 Kettlebell Snatch (24/16kg)
• 10 Thrusters (43/30)
• 5 Muscle Ups

LIFT:

BACK SQUAT
8 X 2 @85% EVERY 90 SECONDS
2 REPS ARE THE SAME WEIGHT FOR ALL 8 SETS
ALL 16 REPS ARE 85%
IF YOU WOULD RATHER DO LESS WEIGHT THAN DO
5 SETS OF 5 @70%

METCON:

“CINDY”
20 MIN AMRAP
5   PULL UP
10 PUSH UP
15 AIR SQUAT
TRY FULL RANGE OF MOTION THE WHOLE TIME, YOU’LL FEEL DIFFERENT
AS FAR AS SORENESS GOES.

 

IT’S NEW YEARS, YOU KNOW WHAT THAT MEANS.  EVERYONE HAS TO PRETEND THEIR GOING TO START GOING TO THE GYM BECAUSE, IT’S THE NEW YEAR AND THAT MAKES ALL THE DIFFERENCE.  YOU HOWEVER, HAVE AN ADVANTAGE, YOU ALREADY ARE IN THE ROUTINE OF TRAINING AND MAY JUST HAVE TO START EATING BETTER.

IT IS THE NEW YEAR THOUGH SO TO START THE YEAR OFF RIGHT WE HAVE A NEW YEAR’S SPECIAL.
IT’S CALLED:
“IT’S 2021, DROP THE CINNABON AND GET YOUR FAT ASS BACK TO THE GYM.”
CALL FOR DETAILS

METCON:

10-9-8-7-6-5-4-3-2-1
DEADLIFT (1 1/2 TIMES BODYWEIGHT)
BENCH PRESS (BODYWEIGHT)
CLEAN (3/4 BODYWEIGHT)

***THE WEIGHT IS BY NO MEANS THE PERCENTAGE YOU HAVE TO DO.  DO WEIGHTS THAT ALLOW YOU TO MOVE THROUGH THE WORKOUT WITHOUT STOPPING MUCH.  DON’T WORRY IF IT’S FAR LESS THAN THE RX WEIGHT, AGAIN THAT WEIGHT DOESNT MATTER JUST DO WHAT YOU CAN***

LIFT:

BENCH PRESS
5 REPS EVERY 90 SECONDS
5 SETS TOTAL @75%
SAME WEIGHT FOR 5 SETS

METCON:

SKI ERG 21 CALORIES
BOX JUMPS 21 REPS
TOES TO BAR 21 REPS
SWINGS 21 REPS

SKI ERG 15 CALORIES
BOX JUMPS 15 REPS
TOES TO BAR 15 REPS
SWINGS 15 REPS

SKI ERG 9 CALORIES
BOX JUMP 9 CALORIES
TOES TO BAR 9 CALORIES
SWINGS 9 CALORIES

LIFT:

HANG POWER CLEAN
3 REPS EVERY
MINUTE
8 SETS

METCON:

10-9-8-7-6-5-4-3-2-1
THRUSTER @115/75
BURPEE OVER BAR

METCON:

COMPLETE ALL OF THE FOLLOWING IN ANY ORDER YOU WISH AS WELL AS THE REPS.
1.  50 CALORIES ON THE BIKE
2.  50 HANDSTAND PUSH UPS ( SHOULDER PRESSES MODIFICATION )
3.  50  STEP UPS WITH DUMBBELLS  24/20
4.  50 GHD SIT UPS
5.  50 SINGLE LEG RDL WITH KETTLEBELL
6.  50 CLOSE GRIP PUSH UPS
7.  5 MINUTE WALKING PLANK (BREAK UP HOW YOU FEEL)
8.  50 DOUBLE UNDERS (THEY HAVE TO BE DOUBLE UNDERS, NO MATTER WHAT, DOUBLE UNDERS)

LIFT:

HIP THRUSTS
10 REPS EVERY 75 SECONDS
50 REPS TOTAL
FOCUS ON SQUEEZING YOUR GLUTES AT THE TOP FOR 2 SECONDS

METCON:

4 RDS
ROW 500 METERS
21 SWINGS @70/55  (SQUEEZE YOUR QUADS AND GLUTES EVERY REP)
10 PULL UPS