Daily WOD

LIFT:

DEADLIFT
3 REP EMOM @75-85%
FOR A TOTAL OF 8 MINUTES

WORKOUT:

3 ROUNDS FOR TIME
10 BAR MUSCLE UPS
50 AIR SQUATS
100 DOUBLE UNDERS

HERE’S A TREAT FOR EVERYONE THAT COULDN’T MAKE THE FIREWORK SHOW!
https://youtu.be/DByoqAomjus

DUE TO THE PARTY TODAY THERE WON’T BE ANY EARLY CLASSES ON MONDAY MORNING.
THE FIRST CLASS WILL BE 8:15 AM.

WE’LL BE DOING THE BACK SQUAT AS THE LIFT TODAY BUT IF YOU DO NOT GET A CHANCE TO DO THEM MAKE SURE YOU DO THEM ON TUESDAY, WE ONLY HAVE TWO WEEKS LEFT SO DON’T BE MISSING ANY OF THE FOUR TIMES COMING UP.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM THURSDAY

WORKOUT:

3 RDS
RUN 400
21 POWER SNATCH @135/95
15 C2B PULL UPS

BENCH PRESS
5 REP EMOM
FOR 7 MINUTES

REST 2 MIN

200 METER WALKING LUNGE WITH DUMBBELLS (JUDGE THE WEIGHT FROM LAST TIME)

REST 2 MIN

CLEAN AND JERK 6 REPS  @135/95
ALTERNATE WITH
10 BURPEE OVER BAR
16 MIN EMOM

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

START WITH A TEN METER SPRINT THE FIRST MINUTE
20 METERS THE SECONDS MINUTE
30 METERS THE THIRD MINUTE
40 METERS THE FOURTH MINUTE AND SO ON…
THE WORKOUT IS DONE WHEN YOU CANNOT COMPLETE THE
NUMBER OF METERS YOU ARE SUPPOSED TO DO IN THAT MINUTE

SO IF YOU ARE ON THE 15 TH MINUTE AND YOURE SUPPOSED TO DO 150 METERS AND CAN’T COMPLETE
THEN YOU ARE DONE.

LIFT:

10 SETS OF 10 SWINGS EVERY 45 SECONDS

GO AS HEAVY AS YOU CAN MAINTAINING PERFECT FORM.
SQUEEZING YOUR CORE, SQUEEZING YOU GLUTES AND QUADS SNAPPING YOUR LEGS STRAIGHT IS A MUST.
KEEPING YOUR SHOULDER BLADES BACK TIGHT IS ALSO A MUST.
IF YOU CAN’T MAINTAIN PROPER FORM GO LIGHTER

WORKOUT:

RUN 800
THEN…
50 SHOULDER PRESS WITH BARBELL  @75/55
50 GHD SIT UPS
50 SINGLE LEG RDL (25 EACH LEG) @55/35
50 WALKING LUNGES WITH ONE KB OVERHEAD (25 EACH LEG) @55/35
50 AB WHEEL ROLLOUTS
BIKE 2 MILES
50 AB WHEEL ROLLOUTS
50 WALKING LUNGES WITH ONE KB OVERHEAD (25 EACH LEG) @55/35
50 SINGLE LEG RDL (25 EACH LEG)@55/35
50 GHD SIT UPS
50 SHOULDER PRESS WITH BARBELL @75/55
RUN 800

LIFT:

COMPLETE THE COMPLEX 7 TIMES TOTAL
3 POWER SNATCH
2 HANG POWER SNATCH
1 OVERHEAD SQUAT
COMPLETE THE COMPLEX EVERY 75 SECONDS

WORKOUT:

10 ROUNDS FOR TIME
5 THRUSTERS @135/95
3 MUSCLE UPS OR MODIFY TO 5 CHEST TO BAR PULL UPS

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM FRIDAY

THERE’S THREE WEEKS LEFT OF THIS NIGHTMARE.
TRY AND GET THE MOST OUT OF IT AND MAKE SURE YOU DO ALL 20 REPS PERFECTLY

WORKOUT:

12 MIN AMRAP
7  BURPEE BOX JUMPS @24/20
7  HANG POWER CLEANS @135/95
7  TOES TO BAR

THIS SATURDAY THE 29TH IS THE PARTY IF YOU ARE COMING TO THE PARTY HERE’S WHAT YOU CAN BRING
IF YOUR LAST NAME STARTS BETWEEN THE LETTER A TILL M BRING ALCOHOL, IF YOUR NAME START WITH THE LETTER N TILL Z YOU CAN BRING SOME KIND OF DESSERT.
THE PARTY STARTS AT 4PM SEE YA THERE.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY AND HOPE FOR THE BEST
THIS SHOULD BE EXTREMELY HARD BY NOW, IT SHOULD BE TAKING EVERYTHING YOU GOT TO COMPLETE THESE 20 REPS
SO, GOOD LUCK

WORKOUT:

RUN 400
21 POWER SNATCH @115/75
7 MUSCLE UPS
RUN 400
15 POWER SNATCH
7 MUSCLE UPS
RUN 400
9 POWER SNATCH
7 MUSCLE UPS

LIFT:

BENCH PRESS
3 REP EMOM
8 MINUTES TOTAL

WORKOUT:

20 MIN AMRAP
WITH A PARTNER (I GO, YOU GO)
DOUBLE KETTELBELL SWINGS 10 REPS
DOUBLE KETTLEBELL CLEANS 8 REPS
DOUBLE KETTLEBELL THRUSTERS 6 REPS
ALTERNATE AFTER EVERY SET

LIFT:

WALKING LUNGES 200 METERS
WITH DUMBBELLS
WALKING FROM THE FRONT OF THE BUILDING TO THE FENCE AND BACK CARRYING TWO HEAVY DUMBBELLS
AS HEAVY AS POSSIBLE!

WORKOUT:

AMRAP IN 20 MINUTES
7    DEADLIFTS @275/165
10  PUSH UPS
15   BOX JUMP OVERS @WHATEVER THE HELL YOU CAN JUMP OVER!