Daily WOD

Warm up:
2 Rounds
Run 200
Complete with an empty barbell
5 Tall high pulls
5 Muscle snatch from power position
5 Back squat push press
5 Overhead squats
5 Drop snatch
5 Tall snatch

Strength:
Every :90 for 5 sets
2 Hang power snatch + 2 OHS
Every :90 for 3 sets
2 Snatch high pull

20 min EMOM
Run 200
Box Jumps @30/24 x 5 reps or 24/20 x 10
Thruster @95/65 x 10 reps
Pull up x 10
Rest

Cool down
Walk 800

Warm up:
2 Rounds
Run 200
With an empty barbell:
5 Muscle cleans
5 Front squats
5 Elbow punches (ea. side)
5 Tall power cleans

Strength:
Every :90 for 6 sets
2 Power Clean + 1 Jerk

Workout:
Every 4 minutes for 16 minutes
40 Double Unders
12 Power Cleans @135/95
8 Front Squat
4 Jerks
10 Burpee over bar

Cool down:
1 min forward bend
1 min lunge each
1 min downward dog
1 min Pigeon each
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
5 x 5
Increase 5 – 10 lbs from last week

Workout:
15 Min Amrap
Run 400
25 Hip Extension
25 GHD Sit up


Cool down:
1 minute knee-to-chest
1 minute supine twist each side
:30 piriformis stretch each side
1 minute child’s pose

Warm up:
2 Rounds
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
5 x 4 @ same weight as last week
Rest 2 min between sets

Rear lateral DB Raises
3 x 10

Workout:

16 Min EMOM
1. Ski 200/150
2. 12 DB Push Press 50/35
3. Bike 15/7
4. 12 Double KB Snatch 53/35

Cool down:
:30 bar hang
:30 cobra pose
1 Min Downward dog
1 min child’s pose
1 min Samson stretch each side

Warm up:
2 Rounds
Run 200
1 minute Asian squat
10 Goblet squat
10 lunges
10 cossack
10 single leg glute bridge

Strength:
Back Squat
10 x 10 @50-55%
Alternate with a partner
Only rest when your partner is going

Workout:
Complete 8 rounds of (:20 on :10 off) for each exercise:
Pull up
Plank
Push up
Sit up

Warm up:
2 Rds
Run 200
Complete with an empty barbell:
5 Tall high pulls
5 Muscle snatch from power position
5 Back squat push press
5 Overhead squats
5 Drop snatch
5 Tall snatch

Strength:
Every 2 minutes for 10 minutes
1 Snatch + 1 Hang Power snatch + 1 Overhead squat
Increasing weight each set

21-15-9
Power snatch @95/65
Bar facing burpee

:30 butterfly stretch
:30 hamstring stretch each leg
:30 lumbar rotation each side
:30 piriformis stretch each side
:30 lying quad stretch each side

Warm up:
2 Rds
Run 200 (100 forward, 100 backwards)
10 leg swings front to back and side to side each leg
10 arm circles each direction
10 inchworm
10 cossack
1 minute plank

Workout:
5 rds
Run 400
20 Push ups
Ski or Row 500

Cool down:
Worlds greatest stretch 1 min each side
Kneeling hip flexor stretch 1 min each side
Kneeling hamstring stretch 1 min each side
Child’s pose 1 min

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
5 x 5 @70-75%
2 minutes rest between sets

Barbell row
3 x 8

Workout:
4 Rounds
Run 400
10 Pull ups
15 Kettlebell Swing @70/44
20 V-ups


Cool down:
1 minute lying hamstring stretch each side
1 minute piriformis stretch each side
Lumbar rotation stretch 1 minute each side
1 minute child’s pose

Warm up:
Run 200
10 PVC pass-throughs
10 push ups
10 ring rows
20 sit ups
1 minute plank

Strength:
Single arm upside down kb bench press
3 x 8
Then …
Bench press
5 x 3 @80-85%
Rest 2 min between sets

Weighted dips off the bench 3 x 10

Workout:
3 Rds
1 Minute each exercise / 1 minute rest between rds
Wall Ball @20/14
SumoDeadlift High Pull @75/55
Box Jump @20″
Push Press @75/55
Row For Calories

3 rounds
Sprint 200 run
Rest 1 minute

Cool down:
Lying hamstring stretch with a band 1 min each leg
Child’s pose 10 deep breaths center, 10 right and 10 left
Downward dog pose 1 min
Standing forward bend :30

Warm up:
2 Rounds
Run 200
1 minute asian squat
10 air squat
10 lunges
10 cossack

Strength:
Back Squat
Start with 3 x 3 empty barbell squats
3s down
5 x 3 @80-85%
Rest 2 minutes between sets

Kb side lunges
3 x 12

Workout:
30 cal bike
15 Power cleans 135/95
20 cal bike
12 Power cleans
10 cal bike
9 Power cleans

Cool down:
2 min couch stretch each leg
90s pigeon pose each leg