Daily WOD

Workout:

Back Squat
20 reps
Increase 5-10 lbs

15 Min Amrap
5 Pull ups
10 Push Ups
15 DB Push Press 30/20
20 Sit ups

Workout:

Superset the two for 3 sets 10-15 reps each set:
Bench Press
Barbell Curl

Every 4 minutes for (4) sets:
Sprint 200 Run
7 Snatch @135/95
10 Burpees

Workout:

Farmers Carry
4 x 100 Ft.

25 Minute EMOM
Minute 1: Bike 10/7
Minute 2: 7 Deadlift @185/125
Minute 3: 50 Double Unders
Minute 4: 10 Strict Pull up
Minute 5: :30 Hollow Rock

Workout:

Bent over Barbell Row
4 x 10

5 x 3 Min Amrap’s
Row 500/400
Max Rep Wall Ball 20/14

Workout:

Push Jerk
7 x 2

5 Rounds
10 Power Clean 135/115
10 Burpee Box jump overs 24/20

Workout:

Back Squat
20 Reps Increase 5-10 lbs

15 Min EMOM
1st: Ski 200/150
2nd: 15 Swings
3rd: 15 GHD Sit ups or 20 V-ups

Workout:

Every :90 for (7) sets:
1 Hang Power Snatch
2 Overhead Squat
Increase each set

12 Min Amrap
4 Power Snatch 75/55
4 Bar facing Burpee
8 Power Snatch
8 Burpee
12 Power Snatch
12 Burpee
16 Power Snatch
16 Burpee
Add 4 reps after each set is complete

Workout:

2 Rounds
50 Cal Row
50 Cal Bike
50 Cal Ski
50 Wall Ball

Workout:

5 Rounds For Time

12 Deadlifts (165/115 lb)

9 Hang Power Cleans (165/115 lb)

6 Push Jerks (165/115 lb)

Rest equal time for each set

This can also be done with Double Kb’s (55/35)

Workout:

Row 1k
20 Bench Press
50 Sit ups
Row 1k
20 Bench Press
50 Sit ups
Row 1k
20 Bench Press
50 Sit ups