Daily WOD

LIFT:

BENCH PRESS
(5×5 @77.5%)

EVERY 2 MINUTES

WORKOUT:

4 ROUNDS

2 MIN MAX CALORIE BIKE
2 MIN MAX KB SWINGS @55/35
– REST 1 MINUTE-

LIFT:

FRONT SQUAT
(5×1 @85%)

Every 1:15

WORKOUT:

24-21-18
OVHS (95/65)
T2B

– rest 3 mins –

24-21-18
BURPEE OVER BAR
GHD’s

TODAY’S HOURS:
10AM
ONE CLASS TODAY

WORKOUT:

30-25-20-15
BURPEE BROAD JUMPS
KETTELBELL TATERS WITH SQUAT @55/35
BOX JUMPS @24/20
FEET ELEVATED PUSH UPS
AB WHEEL
PULL UPS
WALKING LUNGES WITH ONE ARM KETTLEBELL OVERHEAD 5 EACH LEG
*****50 DOUBLE UNDERS BEFORE DURING AND AFTER THE ROUNDS*****

LOOKS LIKE THIS
50-30-50-25-50-20-50-15-50

TODAY’S HOURS
8AM AND 9:30AM CLASSES

TEAMS OF 2 COMPLETE AND SPLIT ANYWAY YOU CHOOSE

60-50-40-30-20-10  REPS OF:

CLEAN @165/105
BENCH PRESS @185/115
DEADLIFT @225/165

HOLIDAY HOURS:

CHRISTMAS EVE HOURS: 8 AND 9:30 AM CLASSES

CHRISTMAS DAY WILL BE ONE CLASS @ 10 AM

WORKOUT:

EVERY 4 MINUTES COMPLETE:

ROW 300/250 METERS
30 WALL BALL
10 TOES TO BAR
7 ROUNDS TOTAL

LIFT:

BENCH PRESS
7 X 4
4 REPS EVERY 60 SECONDS

WORKOUT:

ROW 1,000 METERS
50 BURPEE OVER ROWER
ROW 1,000 METERS

LIFT:

100 KB SNATCH
FOR TIME
COMPLETE 100 SNATCHES ALTERNATING ARMS WHEN YOU CHOOSE
WITHIN 5 MINUTES
THIS IS AN ACTUAL TEST WITH THE RUSSIAN KGB, YOU NEED TO FINISH THE 100 REPS WITHIN 5 MINUTES OR YOU LOSE YOUR RIGHT TO LIVE.

WORKOUT:

21-15-9-6-3
DEADLIFT @225/155
HANDSTAND PUSH UPS
SUB FOR HSPU =
1.  SHOULDER TAPS SAME REPS
2.  HSPU OFF THE INCLINE BOX
3.  PIKE PRESS
4.  STRICT SHOULDER PRESS (EXAMPLE OF THE WEIGHT FOR PRESS WOULD BE,  95-115-135-155-185)

WORKOUT:

EVERY 3 MINUTES
FOR 10 ROUNDS TOTAL
25 DOUBLE UNDERS
10 BOX JUMPS @30/24
5 BACK SQUAT @315/225   (I REALIZE THE RX IS AGGRESSIVE, IF YOU CANNOT DO THE RX THEN DO A WEIGHT THAT IS PRETTY ROUGH TO GET THE 5 REPS OR ELSE THE WOD WILL BE NOT TO BAD)

LIFT:

DEADLIFT
7 X 4 @70%
4 REPS EVERY 90 SECONDS

WORKOUT:

3 RDS
30  GOBLET SQUAT @55/26
7     MUSCLE UP
10   POWER SNATCH @135/95

LIFT:

HIP THRUST
6 X 6
6 REPS EVERY 90 SECONDS
THEN…
FRONT SQUAT
6 X 6
6 REPS EVERY 90 SECONDS

WORKOUT:

3 ROUNDS
15 HANG POWER CLEAN @155/105
15 BURPEES