Daily WOD

Workout:

10 Min EMOM
Odd Minutes: 5 Deadlifts @70-75%
Even Minutes: :30 Plank

5 Rounds
5 Power Cleans @185/125
10 Toes-to-Bar
20 Walking Lunges
Run 200

Workout:

10 Min EMOM
Odd Minutes: 5 Bench Press @65-70%
Even Minutes: 6-8 Dips

15 Min Amrap
10 DB Snatches 50/35
15 Box Jump-Overs 24/20
20 Wall Balls 20/14

Workout:

10 Min EMOM
Odd minutes: 5 Back Squat @70-75%
Even minutes: 10 GHD Sit ups or 15 Ab-Mat Sit Ups

“Helen”
3 Rounds
Run 400
21 Swings @55/35 (Overhead)
12 Pull ups

Workout:

Every :90 for 7 sets
Power Snatch
Hang Power Snatch
Snatch
Increase every other set

Run 400
21-15-9
Power Snatch 95/65
Bar Facing Burpee
Run 400

Workout:

Complete 6 Rounds
200 Run
20 Sit ups
15/12 Cal Bike
15 Box Jumps 24/20
250/200 Ski

Workout:

Complete Every :90 x 7 sets
1 Squat Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Increase every other set

5 Rounds
50 Double Unders
15 Wall Ball
10 Deadlift @185/125
10 Burpee
Rest 1:1

Workout:

10 Min EMOM
Odd Min: 5 Bench Press @70%
Even Min: 8 DB Pullovers

Three Rounds:
500m Row
20 Push Ups
15 DB Snatch 70/50
10 Pull ups

Workout:

10 Min EMOM
Odd minutes: 3 Back Squat @80-85%
Even minutes: 10 GHD Sit ups or 15 Ab Mat Sit ups

5 Rounds
12 Back Squat @135/95 (Clean it from the floor)
9 Toes to Bar
6 Bar Facing Burpee
10/7 Cal Bike

Workout:

Every :90 for (5) sets
2 Hang Power Snatch
2 Overhead Squat
Increase each set

10 Sets
10 Swings 70/53
15 Push ups
10 GHD Sit ups or 20 Ab Mat Sit ups

Workout:

Superset the two for 3 sets 10-15 reps each set:
Bench Press
Barbell Curl

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run, 500/400 Ski, or 30/24 cal Bike
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run, 500/400 Ski, or 30/24 cal Bike