Daily WOD

Workout:
Deadlift
5 x 5 @60-70%

Metcon:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull up
10 Ring dip
15 Overhead squat @75/55

Workout:

Thruster
5 x 2
Work up to a heavy weight then start your work sets 5 x 2 increasing each set

Metcon:

5 Rounds
15 GHD Sit ups
15 Hip Extensions
15/12 Cal Bike

Workout:

Back Squat
20 reps
Add 5-10 lbs

Metcon:

3 Rounds
5 Power Clean @165/115
10 Burpee Pull up
3 min rest
3 Rounds
7 Hang Power Clean @135/95
10 Burpee over bar

Workout:

8 sets every :90
Sets 1-4 build up to heavy double power snatch
Sets 5-8 complete 1 squat snatch

Metcon:

3 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds

Workout:

Bench press
3 reps every two minutes @75%

Metcon:
Every 2:00 (10 sets)
15 Wall Balls (20/14)
35 Double Unders

Workout:

8 sets Every :90
A. Sets 1-4
Build up to a heavy double power clean + 1 jerk
B. Sets 5-8
1 Squat clean
1 Front squat
1 Jerk
Decrease each set
(Build up for A, then deload for B)

Metcon:

5 sets
Row 500 meters
Rest 2 minutes
These are all max effort 500 meter rows. If you are going all out on the row you should need to 2 minutes rest

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Workout:

10:00 Amrap

12 Single Arm DB Cleans (50s/35s) (Each)

14 GHD’s

Rest 5:00

10:00 Amrap

12 Single Arm DB STOH (50/35)

15/10 Cal Bike

Workout:

Back Squat
20 reps
Adding 5-10 lbs from last week

Metcon:

10:00 Amrap
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar

If need be, modify the movements so you are able to keep moving quickly for the full 10 minutes.

Workout:

A. 4 sets every :90
1 Snatch balance
1 OHS
Increase every set

B. 6 sets every :90
1 Squat snatch
Increase every 2 sets

Metcon:

6 Rds
Every :90
10 Thruster @135/95
10 C2b Pull up

Workout:

5 Rds
1 minute of each exercise
Max rep Swings
Max rep Sit ups
Max rep Double under
Max time L hang (knees bent or straight leg)
Rest 1 minute