Daily WOD

Warm up:
Run 400
2 Rounds:
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock

Strength:
Every 2 minutes
Deadlift
5 x 5 @70-75%

3 Rounds
50 Double Unders
20 DB Front squats 50/35
20 Burpee over DB
100m Farmer’s carry with DB
Run 400

3 Rounds
20 Russian twists (med ball)
15 V-ups
20 Flutter Kicks
15 Hollow rocks

Cool down:
Walk 800

Warm up:
Run 400
2 Rds.
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Every 2 min
Bench Press
5 x 5 @70-75%

Barbell curl
3 sets till failure

Workout:
60 Cal bike
50 KB Swings @53/35
40 Box jumps @24/20
30 T2B

Cool down:
1 min shoulder opener
:30 lizard stretch
:30 cobra pose
:30 downward dog
1 min child’s pose

Warm up:
Run 400
2 Rounds with an empty barbell or whatever the fuck you can use without killin yourself
5 Rack delivery
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean

Strength:
Every :90 for 5 sets
2 Power clean + 1 Front squat

Every min for 5 minutes:
5 Strict pull up

Workout:
3 RFT
400 Run
15 Power Cleans @135/95
20 Push ups

Cool down:
:30 Lat stretch
:30 Door stretch ea.
:30 Knees to chest
1 Min lying lumbar rotation

Warm up:
Run 400
2 Rounds:
1 Min Deep squat
10 Goblet Squat
10 Lunges with KB
10 Cossack with KB
5 Inchworm with push up

Strength:
Back Squat
5 x 5 @70-75%

Single leg Calf raises with KB
3 sets till failure

Workout:
10 Deadlift @135/95
10 Handstand Push ups
30 Double Under
*HSPU Subs (DB shoulder press or pike push ups)

Cool down:
1 min couch stretch ea.
1 min pigeon stretch ea.
1 min child’s pose
10 Slow cat-cow

Warm up:
400 Run
20 PVC passes
20 PVC OHS
10 Front 2 back lunges ea.
10 Cossack

Metcon:
Complete with a partner:
100 Burpees
200 Wall Ball
400m Farmers carry 53/35
800m Ski
1600m Run

1 min Lunge ea.
:30 Downward dog
1 min Pigeon ea.
1 min Child’s pose

Warm up:
2 Rounds
Run 200
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock

Strength:
Deadlift
10-7-5-3-1-1-1

Workout:
20 Min EMOM
Row 250/175
Run 200
Ski 250/175
Rest

Cool down:
Walk 800

Warm up:
Run 200
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Upside down KB standing single arm press

Strength:
Shoulder Press
10-7-5-3-1-1-1

DB Front shoulder raises
3 sets till failure

Workout:
20 Min EMOM
Run 200
5 Hang power snatch + 5 Overhead squat @115/75
20 Push ups
12 Hip extensions

Warm up:
Run 200
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
10-7-5-3-1-1-1

Barbell curl
3 sets till failure

5 rounds for time:
10 Power Cleans @135/95
200 Run
20 GHD sit up

Cool down:
1 min shoulder opener
:30 lizard stretch
:30 cobra pose
:30 downward dog
1 min child’s pose

Warm up:
200 run
2 rounds
1 minute deep squat
with an empty barbell:
10 elbow punches
10 kang squats
10 front squats

Strength:
Front squat
10-7-5-3-1-1-1

Workout:
21-18-15-12-9-6-3
Deadlift @185/125
Bar facing burpees

Cool down:
1 min band hamstring stretch
1 min lying rotation
1 min child’s pose

Warm up:
2 Rounds
Run 200
1 min Deep Squat
10 Goblet Squat
10 KB Front to Back lunges
10 KB Cossack

Strength:
Back Squat
10-7-5-3-1-1-1

Single leg kb calf raise off a 45 lb plate
3 sets till failure

Workout:
20 Min EMOM
15/12 Cal Bike
12 Pull ups
20 Wall ball 20/14
Rest

Cool down:
1 min couch stretch
1 min pigeon stretch
1 min lumbar rotation