Daily WOD

Workout:

21-18-15-12-9-6-3-6-9-12-15-18-21
KB Swings @55/35
Push up
Sit up
Air Squat

Workout:

5 Sets
5 Bench Press
10 Barbell Curl
Rest 2 Minutes

25 Minute EMOM
1. Run 200
2. Thruster 7 Reps @115/75
3. 50 Double Unders
4. Double KB Front Rack Reverse Lunge x 10 44/26
5. :45 Hollow Rock

Workout:

10 Min EMOM
Odd: 3 Power Clean
Even: 7 HSPU or 10 DB Shoulder press

3 RFT
Run 400
21 Deadlifts @225/155
15 T2B
9 Bar Facing Burpees

Workout:

Back Squat
30 reps Increase 5-10 lbs.

Every 6 Minutes for 24 Minutes
Row 500/400
Run 400
Don’t pace yourself.
Sprint through the sets

Workout:

8 Min EMOM
2 Snatch (if you can squat do so, if you can’t, don’t)

Complete for 5 rounds
Run 200
50 Double Unders
10 Devil’s Press @40/25
Rest 1 minute

Workout:

EVERY 3 MINUTES FOR 30 MINUTES COMPLETE:

15/12 CAL BIKE
10 BURPEES
5 Clean @165/110

Workout:

10 Min EMOM
Odd min: Deadlift 5 reps @70%
Even min: :45 Plank

Each exercise :30 on :30 off
1-5: Bike
6-10: D-Ball over the shoulder
11-15: Ski
16-20: DB Push Press
21-25: Med Ball Clean

Workout:

Back Squat
30 reps
Increase by 5-20 lbs

5 sets (rest 3 minutes between sets)
Bench Press till failure
Pull ups till failure
V-ups till failure
Complete each exercise consecutively then rest 3 minutes
Choose a weight you can get at least 15-20 reps for the Bench and Pull ups on the first set.

Workout:

Strict Shoulder Press
5 x 3

Every 5 Minutes for 25 Minutes
50 Double Unders
30 Wall Ball
10 Power Snatch @115/75
10 Burpee over Bar

Workout:

36 Min EMOM
1. 3 Bar Muscle ups or 7 Pull ups
2. 10 Deadlift @135/95
3. 5 Power Clean @135/95
4. 5 Thruster @135/95
5. 20 Push ups
6. 10 GHD Sit ups