Daily WOD

LIFT:

FRONT SQUAT
1 REP MAX

WORKOUT:

4 RDS

25 SHOULDER PRESS WITH DOUBLE KETTLEBELL @55/35
25 DOUBLE KETTLEBELL CLEAN OR DEADLIFT @55/35
100 FT DOUBLE KETTLEBELL LUNGE IN RACK POSITION @55/35

LIFT:

BENCH PRESS
1 REP MAX

WORKOUT:

100 DOUBLE UNDERS
(IF YOU CAN’T DO DOUBLE UNDERS YOU CAN SIT IN THE CORNER OF THE ROOM WITH YOUR HEAD DOWN TILL THE LAST PERSON IS DONE WITH THEIR DOUBLE UNDERS)

50 KB SNATCH 25 EACH ARM @55/35

50 LUNGE STEPS WITH ONE KB OVERHEAD @55/35

50 STEP UPS WITH ONE KB IN RACK POSITION @55/35 AND 24/20

50 DOUBLE KB SIT UP WITH KB OVERHEAD

800 RUN

LIFT:

DEADLIFT
1 REP MAX

WORKOUT:

“AMANDA .25

9-7-5-3-1
RING MUSCLE UPS
SQUAT SNATCH, 135 / 95 lb.

SOME MODS FOR THE WOD:
RING MUSCLE UPS:  BAR DIPS, BENCH DIPS, PUSH UPS (IF YOU MODIFY THE MUSCLE UPS TRIPLE THE AMOUNT)
SO YOU WOULD DO 27 DIPS, 21 DIPS, 15 DIPS, 9 DIPS AND 3 DIPS

SQUAT SNATCH:  POWER SNATCH

CHECK OUT THE PROS
https://youtu.be/DKP210UGxzw

WORKOUT:

30-20-10
THRUSTER 95/65
BIKE CAL

REST 3 MIN.

TEAMS OF 2
60-40-20
BENCH PRESS @155/105
POWER CLEAN @155/105

LIFT:

SHOULDER PRESS
1 REP MAX

WORKOUT:

100 CAL ROW
80 WALL BALL 20 / 14 lb.
60 GHD
40 BOX JUMP OVER  24″ / 20″
96’ OVERHEAD WALKING LUNGE DOUBLE  KB, 53 / 35 lb.

CHECK OUT THE VIDEO OF THE WORKOUT:
https://youtu.be/_W0dw1P2z5o

WE’RE GOING TO BE STARTING OUR 1 REP MAXES TODAY.
EACH WEEK WE’LL BE FINDING OUR NEW MAX ON OUR EXERCISES.
FINDING YOUR MAXIMUM WEIGHT DOES NOT MEAN FINDING A WEIGHT THAT FEELS HEAVY TOO YOU AND SAYING “HEY THAT FELT HEAVY I THINK I’M DONE”
WHAT FINDING YOUR MAX MEANS IS STRUGGLING TO GET UP TO A WEIGHT THAT YOU HAD TO FIGHT FOR AND IT STILL KICKED YOUR ASS TO GET IT.

LIFT:

BACK SQUAT
1 REP MAX
YOU HAVE THREE CHANCES TOO FIND YOUR  MAX, NOT 10.

WORKOUT:

21-15-9
DEADLIFT @315/225
BURPEE PULL UP

CHECK OUT HOW THE PRO’S DID WITH THIS ONE!
https://youtu.be/3WUsbgTLCvs

LIFT:

BENCH PRESS
8 REPS EVERY 75 SECONDS
FOR 7 SETS TOTAL

WORKOUT:

3 ROUNDS
ROW 500
25 BURPEE

LIFT:

200 YARD WALKING LUNGE
WITH DUMBBELLS AT YOUR SIDE

WORKOUT:

27-21-15-9
BIKE FOR CALORIES
TOES TO BAR
BARBELL OR BANDED GOOD MORNINGS

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

7     MINUTE AMRAP
30   DOUBLE UNDERS
20   SWINGS @55/35
10    HANG POWER CLEAN AND JERK @135/95

REST 3 MIN

5    MINUTE AMRAP
30  DOUBLE UNDERS
20  SWINGS @55/35
10  HANG POWER CLEAN AND JERK @95/65

LIFT:

SNATCH
(IF YOU CAN SQUAT, SQUAT.  IF YOU CAN’T SQUAT BECAUSE YOU CHOOSE TO NOT WORK ON YOUR SHOULDER FLEXIBILITY THEN DON’T SQUAT)
2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

RUN 400
7   MUSCLE UPS (SUB FOR M.U. = 7 BURPEE PULL UP OR M.U. OFF A BOX (SWINGING AT THE BOTTOM)
14   DEADLIFTS @275/165
21   BOX JUMP OVERS @24/20