Daily WOD

LIFT:

HIP THRUSTERS
5 X 8
EVERY 90 SECONDS/ HEAVY AS FUCK!

METCON:

COMPLETE THE COMPLEX EVERY 5 MINUTES @135/95
DEADLIFT 12 REPS
HANG POWER CLEAN 6 REPS
FRONT SQUAT 6 REPS
PUSH PRESS 3 REPS
ALTERNATING LUNGES 6 REPS TOTAL
BARBELL ROW 3 REPS
USE THE SAME WEIGHT FOR ALL MOVEMENTS
NO REST THROUGH THE COMPLEX

METCON:

FOR TIME:

RUN ONCE AROUND THE BLOCK
THEN RIGHT INTO:
100 SWINGS 55/35
100 SIT UPS
100 PUSH UPS
100 AIR SQUATS
RUN ONCE AROUND THE BLOCK

YOU CANNOT PARTITION THE REPS, ALL 100 HAVE TO BE COMPLETED BEFORE YOU MOVE ON.

TOMORROW, ON TUESDAY THE 6TH DAY OF THE MONTH OF APRIL THERE WILL BE TWO CLASSES.
6 AM AND 8AM.
I’LL BE DOING A WARM UP AND COOL DOWN FOR EACH OF THE CLASSES. THE WARM UP WILL START AT 6 AND 8AM AND THE COOL DOWN WILL BE
WHEN THE WORKOUT IS COMPLETE.
IF YOU DON’T WANT TO DO THE CLASS, DON’T. IF YOU WANT TO COME IN AT A DIFFERENT TIME, PLEASE DO SO.
BUT, IF YOU WOULD LIKE TO TAKE A CLASS THEN SHOW UP AT THOSE TIMES.
I DON’T CARE IF YOU CAN’T MAKE IT AT THOSE TIMES. I’M JUST LETTING YOU KNOW THAT I WILL BE RUNNING THOSE TWO CLASSES.
DON’T ASK ME ABOUT THE FUTURE OR TELL ME WHAT WE DID IN THE PAST OR TELL ME ABOUT WHAT YOU SAW AT OTHER GYMS.
AGAIN, JUST LETTING YOU KNOW I’M DOING THOSE TWO CLASSES SO IF YOU’RE INTERESTED, I’LL SEE YOU TOMORROW AT THOSE TIMES.

LIFT:

SNATCH
HANG POWER SNATCH
HANG SQUAT SNATCH
OVERHEAD SQUAT
PERFORM 1 REP EACH THROUGH THE WHOLE COMPLEX EVERY 75 SECONDS
7 SETS TOTAL
PERFORM WITH A WEIGHT YOU CAN COMPLETE FULL RANGE OF MOTION FOR ALL THE REPS.

METCON:

EVERY 5 MINUTES (3 SETS)
10 POWER CLEANS (155/105)
20 SHSPU
10 POWER CLEANS (155/105)

LIFT:

BACK SQUAT
7 X 2 @85% OF YOUR MAX FROM A COUPLE WEEK AGO

METCON:

10-10-10-20-10-10-10
PULL UP
WALL BALL @20/14

LIFT:

PUSH JERK
8 X 2
2 REP EMOM
INCREASE FOR THE FIRST 3 SETS

METCON:

30-20-10 / 20-15-10 (MEN/WOMEN)
SKI ERG FOR CALORIES
PUSH UPS

REST 2 MIN

100 DOUBLE UNDERS
30 SWINGS @70/55
75 DOUBLE UNDERS
20 SWINGS @70/55
50 DOUBLE UNDERS
10 SWINGS

LIFT:

DEADLIFT
5 X 3 @75-85%
EVERY 75 SECONDS

METCON:

5 HANG POWER CLEAN @165/115
7 BURPEE PULL UP
10 CAL BIKE

LIFT:

BACK SQUAT
5 X 8
8 REPS EVERY 90 SECONDS @65-70%

METCON:

3 MIN AMRAP
ROW 500/400 METERS
AS MANY WALL BALLS SHOTS AS POSSIBLE IN THE REST OF THE TIME.
IF IT TAKES YOU 2 MINUTES TO ROW, COMPLETE AS MANY WALL BALLS AS POSSIBLE IN THE LAST MINUTE.

AFTER THE 3 MIN AMRAP
REST 1 MINUTE AND COMPLETE THE 3 MIN AMRAP 5 TIMES

METCON:

8 MIN AMRAP
DUMBBELL BENCH PRESS 7 REPS
BENT OVER BARBELL ROW 7 REPS

REST 2 MIN

3 ROUNDS

20 DOUBLE UNDERS
20 FLOOR WIPERS
20 BACK EXTENSIONS
20 MED BALL TWISTS
20 KNEES TO ELBOWS
20 CRUNCHES

METCON: 21.3/21.4

FOR TOTAL TIME:

15 FRONT SQUAT
30 TOES TO BAR
15 THRUSTERS
Then, rest 1 minute before continuing with:
15 FRONT SQUAT
30 CHEST TO BAR PULL UPS
15 THRUSTERS
Then, rest 1 minute before continuing with:
15 FRONT SQUAT  
30 BAR MUSCLE UP
15 THRUSTERS 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95/65 lb. for the front squats and thrusters

Time cap: 15 min.

COMPLETE THE FOLLOWING FOR MAX LOAD:

1 DEADLIFT
1 CLEAN
1 HANG CLEAN
1 JERK

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

LIFT:

BENCH PRESS
5 X 5

METCON:

15 MIN AMRAP
30 CALORIES ON THE ROWER
15 BURPEE

“THE DAN AND JOSH MODIFICATION METCON”
3 MIN AMRAP
PILLOW FIGHT
3-2-1 GO!