Daily WOD

LIFT:

SUMO DEADLIFT
8 X 3
3 REPS EVERY 90 SECONDS
THE WEIGHT SHOULD BE HEAVY ENOUGH FOR 3 REPS THAT YOU
NEED THE REST BETWEEN SETS

WORKOUT:

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES OF:
15  KETTLEBELL SWINGS   (55/35 lbs)
10  BURPEE BOX JUMP OVERS (24″/20″)
5    BAR MUSCLE UPS

LIFT:

BACK SQUAT
20 REPS
ADD WEIGHT FROM THURSDAY
IF THE WEIGHT IS TOO DIFFICULT TO RAISE 10 LBS ONLY GO UP 5 LBS TOTAL

WORKOUT:

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 14 MINUTES OF:
20 LATERAL JUMPS OVER BENCH
20 SIINGLE-ARM DUMBBELL SNATCH 55/30
10 PULL UPS

LIFT:

BACK SQUAT 20 REPS
INCREASE THE WEIGHT BY 10 LBS FROM MONDAY.  AGAIN, WHEN THE WEIGHT IS TOO HEAVY YOU CAN INCREASE THE WEIGHT BY 5 LBS TOTAL OR EVEN BY 2 LBS TOTAL, AS LONG AS YOU INCREASE IT.

WORKOUT:

500/300 CALORIES ON THE BIKE OR THE SKI ERG
THIS IS 500/300 CALORIES EACH!  NOT PER TEAM
WITH A TEAM OF DEUCE, ONE PERSON RIDES AND ONE RESTS.  YOU MAY BREAK UP THE CALORIES HOWEVER YOU CHOOSE BUT IT HAS TO BE EQUAL.  IF IT’S MAN AND WOMAN IT HAS TO BE AN EVER 500 AND 300.
FOR EXAMPLE 25 CALORIES FOR THE GUY AND 15 FOR THE WOMAN IF THAT’S THE TEAM.
TRY AND FINISH AS QUICKLY AS POSSIBLE, YOUR ONLY REST IS WHEN YOUR PARTNER IS GOING.

LIFT:

SNATCH
FROM THE GROUND TO FULL OVERHEAD SQUAT
1 REP EVERY MINUTE FOR 4 MINUTE
THEN 1 REP EVERY 30 SECONDS FOR 4 MINUTES

WORKOUT:

COMPLETE FOR 20 MINUTES TOTAL
WITH DOUBLE KETTLEBELLS @55/35
10 DOUBLE SWINGS
8   DOUBLE SNATCH
6   DOUBLE PUSH PRESS
4   FRONT SQUATS
WITH A PARTNER FOR 20 MINUTES COMPLETE AS MANY ROUNDS AS POSSIBLE ALTERNATING
PARTNERS.
KEEP MOVING THROUGH WITHOUT STOPPING, THE ONLY REST IS WHEN YOUR PARTNER IS GOING AND VICE VERSA.

*****KEEP YOUR CORE TIGHT THROUGHOUT THE WHOLE COMPLEX, BREATHE OUT A BIT OF AIR AT THE TOP OF EACH REP, AND FOCUS ON SNAPPING YOUR LEGS STRAIGHT SQUEEZING YOUR ASS AND GLUTES!  *****

IF YOU GUYS HAVEN’T SEEN THE NETFLIX SPECIAL, “DON’T FUCK WITH CATS”, WATCH IT!
IT IS SO CAPTIVATING, I GUARANTEE YOU WILL NOT BE ABLE TO STOP WATCHING IT.  IT’S ONLY 3 EPISODES AND I AM TELLING YOU, WATCH THIS FUCKING THING!

LIFT:

HIP THRUSTS
8 REPS EVERY MINUTE
FOR 4 MINUTES
THEN 4 REPS EVERY MINUTE WEIGHT WITH HEAVIER WEIGHT
FOR 4 MINUTES

WORKOUT:

21-15-9
GROUND TO OVERHEAD @135/95
PULL UPS

LIFT:

WE ARE GOING TO START DOING THE 20 REPS SQUAT ROUTINE.
START BY TAKING 55% OF YOUR 1 REP MAX AND THAT WILL BE YOUR STARTING WEIGHT.
WE WILL BE DOING THIS TWICE A WEEK, MONDAY’S AND THURSDAY’S FOR 8 WEEKS.  TRY AND RAISE THE WEIGHT BY 10 LBS EVERY TIME WE DO IT, SO THIS WOULD BE 20 LBS A WEEK.  THERE WILL MOST LIKELY BECOME A TIME WERE THE 10 LBS IS TOO MUCH TO RAISE IT.
SO DON’T, YOU CAN RAISE IT BY 5 LBS TOTAL INSTEAD OF 5 LBS ON EACH SIDE.

WHEN YOU TAKE THE BAR OFF THE RACK TRY AND GET THE 20 REPS DONE RELATIVELY QUICKLY BUT MAKING SURE THAT YOUR FORM IS 100% AND YOUR RANGE OF MOTION IS ALL THE WAY DOWN AND ALL THE WAY UP!
JUST BECAUSE THE WEIGHT STARTS TO GET HEAVY DON’T CUT YOUR REPS SHORT BY DOING HALF THE WAY DOWN.
PLEASE, PLEASE, PLEASE MAKE SURE YOU DO FULL RANGE OF MOTION.  I REALLY DONT WANT TO SEE HALF RANGE OF MOTION SAYING YOU’RE RAISING THE WEIGHT EVERY WEEK IF THEY AREN’T REAL REPS.
YOU MAY REST WHENEVER YOU WANT DURING THE 20 REPS BUTTTTTTTT AND THIS IS A HUGE BUTT!
YOU MAY NOT RETURN THE BAR TO THE RACK UNTIL YOU ARE DONE WITH ALL 20 REPS.
IF YOU CAN’T DO ANYMORE THEN YOU STOP AND DO THE SAME WEIGHT THE NEXT TIME WE DO IT.
YOU DO NOT CHANGE THE WEIGHT TILL YOU ARE ABLE TO COMPLETE ALL 20 REPS.

SO, TODAY WE’LL BE TAKING THE 55% OF OUR 1 REP MAX AND STARTING THE 20 REPS SQUAT ROUTINE, ENJOY!
REMEMBER, DEEP BREATHE IN, TIGHTEN UP YOUR CORE AND STAY TIGHT FOR THE WHOLE 20 REPS.
HOLD YOUR BREATHE AND STAY TIGHT DURING THE REP AND RELEASE THE AIR AT THE TOP.

BACK SQUAT
20 REPS

WORKOUT:

15-12-9

POWER CLEAN @185/115
RING DIPS (MODIFY WITH BAR DIPS OR PUSH UPS) NO BANDS ON THE RINGS, MODIFY TO BAR DIPS.

REST 3 MINUTES

21-15-9
POWER CLEAN @135/95
RING DIPS

 

LIFT:

BENCH PRESS
10 – 4 – 10 – 4 – 10 – 4

EVERY 90 SECONDS
SAME WEIGHT FOR THE 10’S AND A DIFFERENT WEIGHT FOR THE 4’S

WORKOUT:

50 DOUBLE UNDERS
21  OVERHEAD SQUATS @115/75
21  BURPEE WITH 8″ JUMP/ BOTH HANDS TOUCH THE PULL UP BAR
50 DOUBLE UNDERS
15  OVERHEAD SQUATS
15  BURPEE
50 DOUBLE UNDERS
12  OVERHEAD SQUATS
12  BURPEE

LIFT:

PERFORM

1 POWER SNATCH
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
EVERY 75 SECONDS FOR 10 RDS TOTAL

WORKOUT:

FOR TIME:
21-15-9
CAL SKI OR BIKE
42-30-18
T2B

LIFT:

SUMO DEADLIFT
7 X 2
2 REPS @85%
EVERY 90 SECONDS

WORKOUT:

WITH A PARTNER ALTERNATE 500 METER SPRINTS ON THE ROWER
TILL THE TEAM COMPLETES 5,000 METERS TOTAL
TRY TO FINISH THE 5K AS QUICKLY AS POSSIBLE

LIFT:

POWER CLEAN AND JERK
3 REPS TOUCH AND GO EMOM

WORKOUT:

100 PUSH UPS
90   CRUNCHES
80   SWINGS @55/35
70   WALL BALLS @20/14
60   BURPEES
50   CALORIES ON ASSAULT BIKE
40   PULL UPS C2B