Daily WOD

Warm up:
Run 200
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Upside down KB standing single arm press

Strength:
Shoulder Press
10-7-5-3-1-1-1

DB Front shoulder raises
3 sets till failure

Workout:
20 Min EMOM
Run 200
5 Hang power snatch + 5 Overhead squat @115/75
20 Push ups
12 Hip extensions

Warm up:
Run 200
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
10-7-5-3-1-1-1

Barbell curl
3 sets till failure

5 rounds for time:
10 Power Cleans @135/95
200 Run
20 GHD sit up

Cool down:
1 min shoulder opener
:30 lizard stretch
:30 cobra pose
:30 downward dog
1 min child’s pose

Warm up:
200 run
2 rounds
1 minute deep squat
with an empty barbell:
10 elbow punches
10 kang squats
10 front squats

Strength:
Front squat
10-7-5-3-1-1-1

Workout:
21-18-15-12-9-6-3
Deadlift @185/125
Bar facing burpees

Cool down:
1 min band hamstring stretch
1 min lying rotation
1 min child’s pose

Warm up:
2 Rounds
Run 200
1 min Deep Squat
10 Goblet Squat
10 KB Front to Back lunges
10 KB Cossack

Strength:
Back Squat
10-7-5-3-1-1-1

Single leg kb calf raise off a 45 lb plate
3 sets till failure

Workout:
20 Min EMOM
15/12 Cal Bike
12 Pull ups
20 Wall ball 20/14
Rest

Cool down:
1 min couch stretch
1 min pigeon stretch
1 min lumbar rotation

Warm up:
2 Rounds
Run 200
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
2 Hang power snatch + 2 OHS
Every :90 for 3 sets
2 Snatch high pull

20 min EMOM
Run 200
Box Jumps @30/24 x 5 reps or 24/20 x 10
Thruster @95/65 x 10 reps
Pull up x 10
Rest

Cool down
Walk 800

Warm up:
2 Rounds
Run 200
With an empty barbell:
5 Muscle cleans
5 Front squats
5 Elbow punches (ea. side)
5 Tall power cleans

Strength:
Every :90 for 6 sets
2 Power Clean + 1 Jerk

Workout:
Every 4 minutes for 16 minutes
40 Double Unders
12 Power Cleans @135/95
8 Front Squat
4 Jerks
10 Burpee over bar

Cool down:
1 min forward bend
1 min lunge each
1 min downward dog
1 min Pigeon each
1 min Child’s pose

Warm up:
2 Rounds
Run 200
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock

Strength:
Deadlift
5 x 5
Increase 5 – 10 lbs from last week

Workout:
15 Min Amrap
Run 400
25 Hip Extension
25 GHD Sit up


Cool down:
1 minute knee-to-chest
1 minute supine twist each side
:30 piriformis stretch each side
1 minute child’s pose

Warm up:
2 Rounds
Run 200
5 Inchworm
10 ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 4 @ same weight as last week
Rest 2 min between sets

Rear lateral DB Raises
3 x 10

Workout:

16 Min EMOM
1. Ski 200/150
2. 12 DB Push Press 50/35
3. Bike 15/7
4. 12 Double KB Snatch 53/35

Cool down:
:30 bar hang
:30 cobra pose
1 Min Downward dog
1 min child’s pose
1 min Samson stretch each side

Warm up:
2 Rounds
Run 200
1 minute Asian squat
10 Goblet squat
10 lunges
10 cossack
10 single leg glute bridge

Strength:
Back Squat
10 x 10 @50-55%
Alternate with a partner
Only rest when your partner is going

Workout:
Complete 8 rounds of (:20 on :10 off) for each exercise:
Pull up
Plank
Push up
Sit up

Warm up:
2 Rds
Run 200
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 2 minutes for 10 minutes
1 Snatch + 1 Hang Power snatch + 1 Overhead squat
Increasing weight each set

21-15-9
Power snatch @95/65
Bar facing burpee

:30 butterfly stretch
:30 hamstring stretch each leg
:30 lumbar rotation each side
:30 piriformis stretch each side
:30 lying quad stretch each side