Daily WOD

Warm up:
2 Rounds
Run 200
10 PVC pass-throughs
10 Overhead squat w/ PVC
10 Alternating Cossack
:30 Hollow rock

With an empty barbell:
5 Snatch high pulls
5 Muscle snatch
5 Power snatch
5 Hang squat snatch

Strength:
Every 2 minutes for 10 minutes:
2 Power snatch + 1 Overhead squat
Increase each set

Workout:
15 Min Amrap
10 Bar dips
15 Hang power snatch @75/55
20 Sit ups
25 Double unders
200 Run

Warm up:
2 Rounds
200 Run
10 Air Squat
10 Lunges
10 Single leg RDL w/ KB
10 Seated leg raises over KB
10 Seated Hip drops

Strength:
10 Min EMOM
10 Swings @70/53

Every 5 minutes for 20 minutes (4) sets:
Row 500
30 Wall Ball
Shoot for 30 wall balls straight through



4

Warm up:
2 Rds
200 Run
10 Swings
10 Lunges
10 V-up
10 Russian Twists
:30 Side plank (ea. side)

With an empty barbell (2) rounds:
5 Muscle cleans
5 Front squats
5 Elbow punches (ea. side)
5 Tall power cleans

Strength:
Every 2 minutes for 10 minutes (5) sets:
1 Power Clean + 1 Hang Squat Clean
Increase each set

Workout:
5 Rds
10 Power Cleans @155/105
5 Jerks @155/105
10 Pull ups
200 Run

Warm up:
2 Rounds
Run 200
Ski 150 Meters
10 Pvc pass throughs
10 Scap pulls
5 Inchworm with push up

Strength:
Bench Press
5 x 5 @70-75%
2 minutes rest between sets

DB Side laterals 3 x 12

Workout:
12 Min Amrap
10 T2B
15 DB Snatches @50/35
20 Double unders

Warm up:
2 Rounds
200 Run
10 Air Squats
10 Push ups
10 Samson Stretch (each leg)

Strength:
Back Squats
5 x 5 @70-75% of 1RM
Rest 2 min between sets, then
3 sets 10 DB Lunges @ moderate weight

Workout:
21-15-9
Thruster @95/65
Pull up
Burpee
(use a weight and a band that allows you to move through the workout without stopping too much)
Rest 2 minutes
Sprint 200 meter Run

Workout:

DB Bulgarian Split Squat
5 x 10 each leg

21-15-9
Barbell Power Snatch 95/65
Burpee over Bar

Once completing the (21-15-9) go directly into:

3 Rounds:
10 Barbell Hang Snatch (same weight)
20 Burpees
Rest 1 minute between rounds

Workout:

3 Rounds
Run 400
10 Pull ups
15 Push ups
20 GHD Sit ups
Row 500
10 Double Kb Swings
15 Double Kb press
20 Sit ups

Workout:

“Adam Brown”

For times
Two rounds of:
295/195 lb deadlift -24 reps
24 box jumps 24/20 inch box
24 wallball shots -20/14lb ball
195/125 lb bench press – 24 reps
24 box jumps- 24/20  inch  box
24 wallball shots- 20/14lb ball
145/95lb clean- 24 reps

Workout:

Back Squat 30 reps
Increase by 5-10 lbs

6 Rounds
Run 400
Rds 1,3,5: Max rep Pull ups
Rds 2,4,6: Max rep Push Ups
Rest 1 Minute between Rds

Workout:

DB Bulgarian split squats
5 x 10 (ea. leg)
Rest as needed between sets

5 Rounds
50 Double Unders
7 Hang clean and jerk @135/95
7 Burpee Box Jumps @24/20
Rest :90