Daily WOD

Workout:

3 Rounds
Run 400
10 Pull ups
15 Push ups
20 GHD Sit ups
Row 500
10 Double Kb Swings
15 Double Kb press
20 Sit ups

Workout:

“Adam Brown”

For times
Two rounds of:
295/195 lb deadlift -24 reps
24 box jumps 24/20 inch box
24 wallball shots -20/14lb ball
195/125 lb bench press – 24 reps
24 box jumps- 24/20  inch  box
24 wallball shots- 20/14lb ball
145/95lb clean- 24 reps

Workout:

Back Squat 30 reps
Increase by 5-10 lbs

6 Rounds
Run 400
Rds 1,3,5: Max rep Pull ups
Rds 2,4,6: Max rep Push Ups
Rest 1 Minute between Rds

Workout:

DB Bulgarian split squats
5 x 10 (ea. leg)
Rest as needed between sets

5 Rounds
50 Double Unders
7 Hang clean and jerk @135/95
7 Burpee Box Jumps @24/20
Rest :90

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