Daily WOD

Metcon (3 Rounds for time)

3 SET (EVERY 10 MINUTES)

16 ALT. HANG DB SQUAT CLEAN
16 DB FACING BURPEE
12 ALT. HANG DB SQUAT CLEAN
12 DB FACING BURPEE
8 ALT. HANG DB SQUAT CLEAN
8 DB FACING BURPEE

BENCH PRESS
3 DROP SETS
START WITH 75% OF MAX WEIGHT
THEN STRIP TO 50% THEN
STRIP TO 35%
EACH SET 75, 50 AND 35% PERFORM ALL TILL FAILURE
ONCE YOU REACH FAILURE THEN CHANGE THE WEIGHT.
PERFORM THIS 3 TIMES

WORKOUT:
FOR 17 MINUTES
WITH A PARTNER AND TWO KETTLEBELLS  @55/35
COMPLETE 
ONE SET OF:
     10 DOUBLE SWINGS 
     8   DOUBLE CLEANS 
     6   THRUSTER 
     4   LUNGE IN RACK POSITION (2 LUNGES PER LEG)

SUMO DEADLIFT
3 REPS EVERY 75 SECONDS

WORKOUT:

50-40-30-20-10
DOUBLE UNDERS
BOX JUMPS @24/20
STIFF LEG DEADLIFTS @75/55

BEFORE, IN-BETWEEN AND AFTER THE 50-40-30-20-10, COMPLETE
5 HANG POWER SNATCH @115/75

POWER CLEAN
2 REPS EVERY 60 SECONDS
10 ROUNDS

EVERY 4 MINUTES COMPLETE:

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

5 ROUNDS TOTAL

BACK SQUAT 3 REPS EVERY 90 SECONDS
FOR 8 ROUNDS/ SAME WEIGHT FOR ALL 8 SETS

METCON 8 ROUNDS

FIGHT GONE BAD STYLE:

3 ROUNDS:
1 MIN EACH STATIONS MAX REPS
DOUBLE UNDER
ALT LEG V-UP
ALT REVERSE LUNGES
HR PUSH UPS
REST 1 MIN B/T ROUNDS

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

2 MINUTE REST

5 ROUNDS
10 TOES TO BAR
10 HIP EXTENSIONS
1 MIN WALKING PLANK

10 ROUNDS
15 WALL BALLS (20/14)
3 POWER SNATCH (155/105)

SINGLE LEG SUMO DEADLIFT W/ KETTLEBELL
30 SECONDS ON 30 SECONDS OFF (AMRAP)
8 SETS TOTAL (4 EACH LEG

WORKOUT
3 SETS
7:00 AMRAP
3-6-9-12. . .
CHEST TO BAR
SHSPU
BOX JUMP OVERS (24/20)
*2 min rest between each set*
**Restart each new AMRAP at zero reps**

POWER SNATCH
2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

METCON

STARTIN AT 0:00
10 min EMOM
(every minute on the minute)
200m/175m Row

Rest 1 min

METCON (10 Rounds for reps)

Starting at 11:00
10 min EMOM
(every minute on the minute)
6 Clean and Jerks (135/95)

Rest 1 min

METCON (10 Rounds for reps)

Starting at 22:00
10 min EMOM
(every minute on the minute)
10 Bar Facing Burpees

OMG!  WHO TOOK A PORTION OF THE RIG?  HOW DID YOU EVEN GET IT DOWN!
MAN, YOU REALLY ARE SERIOUS ABOUT YOUR TRAINING!  THIS IS GREAT, IT REALLY SHOWS
MOTIVATION.
I HOPE YOUR ALL EATING WELL ALSO AND NOT STUFFING YOUR PLUMP FACES!
DID EVERYONE WORK ON THEIR DIET ON MY FITNESS PAL?
IF YOU USE IT EVERYONE CAN SEE WHAT YOU EAT!   WOOHOO!  I KNOW YOU’RE ALL INTERESTED IN
WANTING EVERYONE TO SEE WHAT YOU’RE EATING!
IT’S AN APP!  MY FITNESS PAL APP!
GET IT.

SKILL:

HOLLOW ROCK
20 SECONDS ON 10 SECONDS OFF
8 ROUNDS TOTAL

WORKOUT:

50-40-30-20-10
AIR SQUATS
CRUNCHES
PUSH UPS