Daily WOD

Warm up:
2 min Bike
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with an empty barbell
2 sets 8 reps ea.
RDL
Bent over row

Strength:
Every 2 minutes
Deadlift
5 x 5 Increase 5-10 lbs.

Workout:
Partner workout:
100 Cal bike
80 KB Snatch 53/35 (alternate every 10 reps)
60 Synchronized wall ball
40 Muscle ups or pull ups
2000/1600 meter row (alternate every 500/400)

Cool down:
10 Squat 2 stand
1 min right lunge + hamstring stretch
1 min left lunge + hamstring stretch

Warm up:
15 Ring rows
10 Inchworm with push up
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Every 2 min
Bench Press
5 x 5 Increase 5-10 lbs

Accessory:
3 sets:
12 Close grip push ups
12 DB Side laterals
12 Barbell curl

Workout:
3 RFT
Run 400
16 Single arm DB OHS
12 Burpee box jump overs 24/20

Cool down:
1 min Shoulder opener
10 breaths reverse prayer stretch
:30 right lunge
:30 Down dog
:30 left lunge

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 (6) sets:
1 Power clean + 1 Hang power clean + 1 Jerk

Workout:
12 min AMRAP
5 Power Clean 155/105
7 Toes 2 bar
15 Push up
30 Double Under

Accessory:
3 sets
5 DB Shoulder external rotation
10 Bent over DB rear delt raise
12 Banded good mornings

Cool down:
Walk 800

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Front 2 back lunges
10 Cossack
5 Inchworm with push up
10 90/90
10 Single leg glute bridge

Strength:
Back Squat
5 x 5 Every 2:30
Increase 5-10 lbs from last week

Workout:
21-15-9
Thruster 95/65
Pull up
Move right into …
15-12-9
Deadlift 185/125
Handstand push up

Accessory:
3 sets:
12 DB Step ups
12 DB Reverse lunges
12 DB RDL
Rest 1 min between sets

Warm up:
Cool down:
1 min couch stretch ea.
1 min pigeon stretch ea.
1 min child’s pose

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

Strength:
Every :60 for (6) sets:
1 Squat snatch

Workout:
12 min EMOM
1. 15/12 Cal row
2. 10 Power Snatch 75/55
3. 15 Wall Ball 20/14

Accessory:
3 sets:
10 Dead arm crunches
15 V-Up
20 Leg Raises hands under lower back

Cool down:
Walk 800

Warm up:
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock
:30 Superman

Strength:
Every 2 minutes
Deadlift
5 x 5 Increase 5-10 lbs.

Workout:
Partner workout:
100 KB Swings 53/35
80 Box Jump overs 24/20
60 DB Snatch 50/35
40 Synchronized burpees
20 Muscle ups or pull ups

Cool down:
:30 Standing forward bend
1 min pigeon stretch ea.
1 min lying lumbar rotation ea.

Warm up:
15 Ring rows
10 Inchworm with push up
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Every 2 min
Bench Press
5 x 5 Increase 5-10 lbs

Accessory:
3 sets:
12 Incline push ups off a box
12 DB Front raise
12 DB Curl

Workout:
:30 on / :30 off (4) sets each
Row
Bike
Ski

Cool down:
:30 Door stretch
10 breaths reverse prayer stretch
1 min child’s pose

Warm up:
2 Rounds with empty barbell
5 Rack delivery
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean

Strength:
Every :90 for (6) sets:
1 Clean and Jerk

Workout:
Run 1 mile
30 Power Clean 135/95
50 Push ups
70 Air squat

Accessory:
3 sets:
10 DB Pullover
5 DB Shoulder external rotation
10 GHD Back ext.

Cool down:
1 min Front rack stretch
:30 Lat stretch ea.
1 min Squat 2 stand

Mandatory walk for Peter Parkinson’s on October 4th.
Click on the link and sign up for our team, “The adventures of Peter Parkinson’s” and donate to Larry’s foundation.
https://secure.parkinson.org/site/TRR/MovingDayEvent/General/199337650?pg=tfind&fr_id=6666&fr_tm_opt=existing&skip_login_page=true

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Front 2 back lunges
10 Cossack
5 Inchworm with push up

Strength:
Back Squat
5 x 5 Every 2:30
Increase 5-10 lbs from last week

Workout:
12 Min Amrap
10 Thrusters 95/65
10 Pull ups
10 Burpee over bar
Rest :30 after each set

Accessory:
3 sets:
12 DB Walking lunges
12 DB RDL
12 Glute Bridge
Rest 1 min between sets

Cool down:
1 min couch stretch ea.
1 min pigeon stretch ea.
1 min child’s pose

Warm up:
Run 400
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

Strength:
Every :90 for 5 sets
1 Power snatch + 1 Hang squat snatch + 1 OHS

Eccentric pull up
5 x 5

Workout:
5 Rounds
100 yard Farmers carry 70/44
20 Box Jumps @24/20
15 GHD Sit ups