Daily WOD

Workout:

Every :90 for (5) sets
2 Hang Power Snatch
2 Overhead Squat
Increase each set

10 Sets
10 Swings 70/53
15 Push ups
10 GHD Sit ups or 20 Ab Mat Sit ups

Workout:

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

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run, 500/400 Ski, or 30/24 cal Bike
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run, 500/400 Ski, or 30/24 cal Bike

Workout:

Every :90 x 5 sets
2 Hang Power Clean
2 Front Squat
Increase weight each set

60 Double Unders
[7 Sets
7 Thruster @115/75
7 Pull ups]
60 Double Unders

Workout:

Romanian Deadlift
3 x 12

25 minute EMOM
Bike 10/7 Cals
Double KB Clean x 10
Ski 200/150
Sumo Deadlift High Pull x 10 (75/55)
V-Up x 20

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