Daily WOD

Workout:
Run 800
10 Overhead squats 135/95
Run 800
20 Front squats 185/125
Run 800
30 Back squats 225/150

I’m sure not everyone going to be able to do the Rx weight just be sure to use a weight that you actually need to work hard to get the squats done.
Here’s what not not to do, choose your weight by configuration. Just because the barbell and 2 10lb plates equals 35lb doesn’t mean you should only do 35lbs.
Push yourselves to do more weight or the workout will just be running.
On the other side of the coin if your overhead squats suck cause you choose not to work on your mobility, maybe work on your mobility first and then do the weight you can with full range of motion even if it’s an empty barbell.
No half squat bullshit, that’s just gay.

Workout:
A. 6 Min EMOM
1 Power Snatch
2 Overhead squat
(increase each set)

B. 4 Min EMOM
1 Squat snatch
(weight you finished with A- no increase)

Metcon:
21-15-9
Cal Bike
Hang power Snatch @115/75
Ring dip/ bar dip/ or even better, a muscle up first then do your dips

Workout:
Row 2k / 1,600 meters
Run 1 mile
Ski 2k / 1,600 meters
Do not partition the movements.
The workout is to be done as it’s written.
The workout would be not only physically easier but mentally easier also.
We don’t want that, especially the mental part. Don’t break it up. I’ll be very upset if you choose to break it up.
If you’re planning on ignoring me and breaking it up anyway, you’ll be punished once I find out.
Punishment could be anything from being publicly humiliated or a simple look of disappointment.

Workout:
10 Min EMOM
Build to a heavy squat clean and jerk
Start light and work your way up through each set.
If you aren’t comfortable with the movement, work on your technique.

Metcon:
Run 400
5 rounds
5 Deadlift
5 Power clean
5 Front squat
Rx weight: 135/95
Rest 2 minutes

Run 400
3 rounds
5 Deadlift
5 Power clean
5 Front squat
Rx weight: 155/105

Run 400
1 Round
5 Deadlift
5 Power clean
5 Front squat
Rx weight: 185/125

Workout:
3 Minute bike
Single arm upside down kb bench press 20 reps
Banded face pulls 20 reps
Banded pull aparts 20 reps
Prone arm raises 20 reps
Banded cross body tricep pressdown 20 reps
Bird Dogs 10 reps

Bench Press 5 x 5 @70% (same weight for all sets)
Superset with DB Pullovers 5 x 10

Metcon:
50-40-30-20-10
Double Under
Sit up
15 Burpee before each round

Workout:
3 min Bike
Perform the complex three times:
Kb Cossack squat 1 x 10 each leg
Deep goblet squat hold 30 seconds
Squat and reach 1 x 10
Bird Dog 1 x 10
Plank 30 seconds
Side planks 30 seconds
Single leg glute bridge 1 x 10 each leg

Metcon:
Row 1k
20 Back squats @60-65%
Run 800
20 Back squats
Row 1k

Workout:
Every :90 for 8 sets
1 Power snatch
1 Overhead squat
1 Hang squat snatch
(increase weight every 2 sets)

Metcon:
21-15-9
Bike for calories
Hang power snatch @95/65
Overhead squat @95/65
If your overhead squat sucks due to the fact that you don’t stretch, you can use two different barbells for the workout.
Use a heavier one for the hang power snatch and a lighter one for the overheads.
Do you stretch?
Do you work on your shit?
Do you take time out of your day to work on your mobility?
I’m just asking cause I’m curious, that’s all.
Does it bother you that you have some mobility problems with certain exercises?
I’ve seen people like Mitch work on his mobility over the years and his improvement is incredible. Mitch couldn’t overhead squat a pvc pipe without it coming forward! Now that homeboy overhead squats 175 lbs! That’s fuckin crazy!
Like eating, it’s all about what you do consistently, right?
If you consistently work on your mobility, you become more mobil, strange concept but truth.
Speaking of eating, if you thought about it would you say you eat well consistently or do you eat crap consistently?
Think about it and let me know

Workout:
Bench Press
4 x 8 @moderate weight.
Keep the weight the same for all 4 sets

Metcon:
25 Box jumps @30/24
25 Pull-ups
25 Kettleball Swings 70/35
25 Steps walking lunge with one Kb in rack position
25 Knees to Elbows
25 Push Press @75/55
25 Back extension
25 Wallball @20/14
25 Burpees
25 Double unders

Workout:
Every :90 for 8 sets
Power Clean + jerk + hang squat clean + jerk
(increase every 2 sets)
You don’t have to go heavy for the complex.
Stay light if you need to work on the movement.

Metcon:
3 Rounds
15 Power clean @135/95
15 Burpee over bar

Workout:
KB Swing EMOM
At the top of every minute complete 10 swings for 10 minutes
Each rep should be max effort. You should always be in control of the Kb.
Maintain stability, the Kb should never be swinging you!

Metcon:
5 Rounds
Run 400
20 GHD Sit ups

I have a question. Maybe you can respond by emailing me your answer.
This question in not directed at anyone in particular, simply just asking a question out of curiosity.
When I say something like eat meat and vegetables, what do you hear?
Like when I say those specific words do you hear something else?
Again, I’m just curious as to get a better understanding.