Daily WOD

Workout:

Front foot elevated split squat (use a 45lb plate for your front foot)
Using two heavy Dumbbells complete 5 reps ea. leg x 4 sets
After the lunges “L” hang till you drop (knees straight or bent)
Rest as needed between sets

Metcon:

AMRAP Ascending Ladder (with a Partner) in 12 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…

Workout:

Every 6 minutes
5 Rounds
Run 400
12 Deadlift 135/95
7 Hang Power Clean @135/95
20 Push ups

Workout:

Every 2 minutes complete:
Bent over Barbell Row 8-10 reps
Inline Bench Press 8-10 reps
Three sets total

Metcon:

50-40-30-20-10
Double Unders
V-Ups or Anchored Sit ups
Db Step ups 25 ea./ 20 ea./ 15 ea. …

Workout:

Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep
Build each set

Metcon:

Every 3 minutes Complete:
15 Power Cleans 135/95
15 Bar facing Burpee
Four rounds total

Workout:

Back Squat
20 reps @ 55% 1 rep max
The 20 reps are done consecutively without returning the bar to the rack.
You may rest with the bar on your back as for long as you need, just don’t return it to the rack.
We’ll be doing this for 8 week or so, you don’t need to go super heavy now, it’ll happen.
Just make sure you are focusing on your form and technique.

Metcon:

“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups

This workout is supposed to be a sprint.
Move as quickly as you can through all the movements without stopping.
If this means you need to lower the weight so you can keep moving, do that.

Workout:

Strict Pull up 5 reps
Close Grip Bench press 6-8 reps
Rear delt flyes 8-10 reps
Dips 6-8 reps
Run through the circuit with no rest 4 times.
Two minutes rest between sets

Metcon:

12 Min Amrap
3-6-9-12-15 …etc
Hang Power Snatch 75/55
Burpee Box Jumps 24/20

Workout:

“DT”
5 Rounds For Time:
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
1.5 mile run

There is a mile and a half run in this.
Normally we do D.T. by itself, which I prefer so you will know your true time.
You may prefer doing it differently which is not a problem at all.
Maybe you are not concerned with your time which again is not a problem.
If you prefer you can break up the run during D.T. like running 400 before, during, and after.
Then you would have your mile and a half
You can break it down into 800’s.
You can run after you’re done with the barbell.
Whatever the fuck you wanna do is fine, just get the run done.

Workout:

Every :90 for 8 sets
Sets 1-4: Perform 2 Power Clean
Sets 5-8: Perform Behind the neck Split Jerk (2 reps)
Increase weight each set

Metcon:

Perform 8 sets (4 min) of each @:20 on :10 off for each exercise
1. Bike :20/:10 x 8
2. Push Press @75/55 lb. :20/:10 x 8
3. Air squat :20/:10 x 8
4. Strict Pull up :20/:10 x 8
5. Hollow rock or V-up :20/:10 x 8
Complete 4 minutes of each exercise before moving to the next.

Workout:

After each superset alternate with a partner for 4 sets:
Bench Press 6-10 reps
DB Pullovers 6-10 reps

Metcon:

5 Rounds every 2 minutes
5 Deadlift @255/155
10 Burpee over Bar

Move quickly through each round getting as much rest as possible.

Workout:

Every 2 minutes for 12 minutes:
Back Squat
Pause at the bottom for 2 seconds
5 reps @50-60%

Metcon:

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups