Daily WOD

Warm up:
2 sets:
Hip Airplane x 10
Cat-Cow x 10
Bird Dog x 10
Foam roller hinge x 10
Single leg glute bridge x 10

Accessory:
3 Sets
1 min weighted plank
Copenhagen plank x 10 ea.
90/90’s with hip thrust x 10

Strength:
Deadlift 5 x 3
Increase 5-10 lb

Metcon:
30 on/ 30 off x 15 min
Bike
Ski
Row

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Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3
Increase 5-10 lbs

Accessory:
3 sets
6-8 DB Flat bench flyes
8-10 DB rear lateral raises
6-8 Barbell curl
If the reps are less than usual, the weight must be heavier

Metcon:
3 Rounds
One minute each station
1. Wall Ball 20/14
2. DB Hang Clean 40/25
3. Box Jumps 20″ (better to do a box height that you can jump up and down consecutively, even if it’s a couple of 45 lb. plates)
4. Push Press 40/25
5. Row for calories
Rest 2 minutes
Your goal is reps, you don’t have to do the Rx weight.
Much better to lower the weight so you can keep moving.

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Clean grip OHS
5 Sots press
5 Tall clean

Strength:
10 min EMOM
1. 6 min
3 Power Cleans
Increase every other
2. 4 min
3 Front Squat + 5-10

Accessory:
3 sets
15 Kettlebell around the world
8-10 Kettlebell windmills
5 Get ups

Metcon:
21-15-9-6
Thruster @95/65
Burpee

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
3 sets
8-10 Single leg RDL
8-10 DNS Star plank
8-10 Seated leg raise over KB

Metcon:
Every 4 minutes for 12 minutes
Bike 15/12 Cal
14 DB Snatch 50/35
10 T2B

Warm up:
2 Rounds:
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

Accessory:
30-20-10
V-up
Russian twists 20/10
Heal taps (2 count)

30 Minute EMOM
1. Run 200
2. 5 Snatch 135/95
3. 10 Burpee over bar

Warm up:
2 sets:
12 Cat-Cow
12 Bird Dog
1 minute Plank
12 Single leg glute bridge

Strength:
Deadlift 5 x 3
Increase 5-10 lb

Workout:
Complete as many rounds as possible in 20 minutes of:
10 Push presses 95/65
10 Kettlebell swings 55/35
10 Box jumps 24/20

Accessory:
1 min plank
10 Copenhagen plank ea.
10 Locked clamshell ea.

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3
Increase 5-10 lbs

Accessory:
8-10 Bar or Bench dips
10-12 DB Shoulder laterals
10-12 Barbell curl

Workout:
3 Rounds
Run 400 meters
20 Weighted Step-ups 20″ box 40/25
Row 500/400 meters

Warm up:
2 Rounds with empty barbell
5 Elbow punches
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:
1 Power Clean + 1 Hang Power Clean + 1 Jerk
Every :90 for (5) sets:
1 Power Clean + 2 Front squat

Accessory:
5 Tempo Chin ups or eccentric chin ups
8-10 Chest supported DB row
10-12 Plank shoulder taps

Workout:
15 Min AMRAP
5 Power Cleans 135/95
7 T2B
15 Wall Balls
10/7 Cal Bike

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
3 sets:
6-8 Sissy squats
8-10 DNS Star planks ea.
8-10 Single leg RDL w/ empty barbell

Workout:
15 min Amrap
5 Pull up
10 Push up
15 Swings @53/35
20 Sit ups

Warm up:
2 sets:
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with a barbell
2 sets 10 reps ea.
RDL
Bent over row

Strength:
Deadlift 5 x 3
Increase 5-10 lb

Workout:
100 Double unders
50 Wall Ball 20/14
40 T2B
30 Power snatch 95/65
20 Push Press 95/65
10 Double kb snatch 44/26
20 Double kb clean 44/26
30 Double kb swings 44/26
40 Double kb RDL 44/26
50 Push up off kb’s
100 Double under