Daily WOD

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 5 @75%

Accessories:
3 Sets:
6-8 Bar or Bench dips
10-12 DB Shoulder laterals
8-10 Barbell curl

Metcon:
Every 3 minutes for (15) minutes
Row 250/175
10 Burpee (If you want to be adventurous you can do Burpee Tuck Jumps)

Warm up:
5 Min Bike
1 Min Deep Squat
10 Cossack
20 Arm Circles
20 Leg Swings
10 Inchworm

35 Min EMOM
1. Row 225/150
2. 5 – D-Ball clean over shoulder
3. Ski 225/150
4. 20 – DB Reverse Lunges 35/25
5. Bike 12/7
6. 5 Power Clean 165/110
7. Rest

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
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
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
5 Rounds
5 Strict Pull up
10 Upright Row (barbell or db)
15 Stiff-leg Deadlift (barbell or db)

Accessory:
30-20-10
V-up
Heal taps (2 count) Sloowwww
Bear position KB pull through

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :75 for 10 Sets
1-5: 3 Power Snatch
Increase each set
6-10: 1 Power snatch + 1 Squat snatch
Increase on 7 and 9

If you prefer not to Snatch …
Every :75 for 10 Sets
1-5: Shoulder Press
Increase each set
6-10: Push Press
Increase 7 and 9

Accessory:
3 Sets:
DNS Star Plank x 5 ea.
Copenhagen plank x 5 ea.
90/90’s with hip thrust x 5 ea.

Metcon:
15 Min EMOM
1. Bike 12/7 Cals
2. 5 Box Jump @30/24
3. 3 Power Snatch @135/95 or 6 DB Snatch 50/35

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 5 @50%

Accessories:
3 Sets:
Dead Arm Crunch x 12
Around the World x 20 ea. side
Offset KB Carry x 200 ft.

Metcon:
5 x 10
Overhead Squat 95/65
Pull up

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 5 @70%

Accessory:
3 Sets
DB Side Laterals x 3 drop sets
Bar Dips or Bench Dips x 6-8
Barbell Curl x 3 drop sets

Metcon:
Row
250m
500m
750m
1,000m
750m
500m
250m
Rest 1 minute between each distance

Warm up:

Three sets x 3 reps:
Cat-Camel: :05 hold for each rep
McGill Curl Ups :10 hold for each rep
Bird Dog: :10 hold for each rep
Side Plank: :10 hold for each rep

2 Sets with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean

Metcon:
32 Min EMOM /
Min 1-10: 3 Power Cleans + 5 Burpees
Increase on odd minutes
1 Min Rest
Min 11-20: 1 Squat Clean + 3 Front Squat + 5 Burpees
Start with last weight from 1 – 10 and increase on 13 & 17
1 Min Rest
Min 21-30: 3 Clean High Pulls + 5 Burpees
Increase when possible

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
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
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
10 Rounds
10 Swings 70/44
10 T2B or 20 Sit ups
10 Lunges

Warm up:
10 Hip Airplane
1 Min Deep Squat
10 Goblet Squat
10 Single Leg RDL
10 Lunge w/ KB Halo
10 WGS
10 Bird Dog
10 Plank Pull Through
10 Side Plank Clam Shell

Metcon:
5 Rounds
20 Burpee
200 Farmers Carry 70/44
200 Run
10 Clean & Jerk 135/95
Rest 1 Minute

Thanksgiving Hours: 9 and 10am
Friday Hours: 9 and 10am

Warm up:
10 Hip Airplane
1 Min Deep Squat
10 Goblet Squat
10 Single Leg RDL
10 Lunge w/ KB Halo
10 WGS
10 Bird Dog
10 Plank Pull Through
10 Side Plank Clam Shell

35 Min EMOM
1. Bike 10/7
2. Swings 53/35 x 20
3. Sit ups x 20
4. Ski 250/200
5. Single arm devil’s press x 10
6. Wall Ball x 20
7. Rest