Daily WOD

Workout:

5 Rounds
Bench Press Bodyweight Till Failure
Pull ups Till Failure
Each rounds starts with the bench press at bodyweight or a modified weight, keep going till you reach failure (try to get roughly 20 reps or so the 1st set, whatever weight that would be).
Then directly into Pull ups till failure.
Rest 3-5 minutes between each set.

I know some of you don’t enjoy this workout, and would rather do something different.
If this is you, then do this:
Complete 5 rounds:
Row 500 Meters
15 Swings @70/55
15 GHD Sit ups

Workout:

4 Rounds
20 Reps for each Exercise
(There is no time component. Finish all 20 reps before moving on)

Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
Ski Erg (Calories)
Rest 1 minute

Going to be nice out again, two days in a row! We’re on a roll.
Let’s Run again! Does is suck for the morning people when it’s 30 degrees outside?
Tonight’s supposed to only go down to 45, so you’ll be good.

Workout:

5 Rounds
Run 400
30 Box Jumps @24/20
20 Overhead Squats @85/55
10 Pull ups

With this beautiful weather we are having this would be a perfect time to start running!

Workout:

7 Rounds

Run 400 Meters
15 Devil’s Presses 50/30 lb
7 Toes To Bar

How’s your training going? I’m sure you have all been injured at one point right?
Unless you’re a lazy bastard that enjoys sitting on the couch and doing nothing, it is terrible not being able to train.
Make sure you enjoy it, don’t take it for granted.
Make the most of your workouts, even if it means doing double unders!
Now that everyone has mastered them, let’s put your practice to good use!

Workout:

40 Double Unders
2 Power Cleans @155/105
12 HandStand Push Ups

40 Double Unders
4 Power Cleans
10 HandStand Push Ups

40 Double Unders
6 Power Cleans
8 HSPU

40 Double Unders
8 Power Cleans
6 HSPU

40 Double Unders
10 Power Cleans
4 HSPU

40 Double Unders
12 Power Cleans
2 HSPU

Rest 2 Minutes

2 Rounds 30 sec rest between Planks
1 min Plank
1 min Right side Plank
1 min Left side Plank

I’ll be returning soon, probably this week or next.
I’m sure you’re all wondering how I’m doing, or maybe not. Whatever the case maybe, please do not ask me how I’m feeling.
I know you are asking with the best intentions so no need to ask.
I feel pretty much the same as I did before the surgery, only now I can’t workout so I’m a fat bastard who cant move. Bringing it up to me will only fuel my anger, so let’s just leave it at that.
Let’s talk about happy shit. Unless there’s no happy shit going on, then let’s talk about shitty shit, just not my shitty shit.
What about everyone’s diet! We can talk about that, or will discussing your diet make me more up upset than talking about my shitty shit?
If that’s the case then just ask me how I’m feeling and we can be pissed off together.
I would love to hear that everyone has mastered their double unders!!! Or would that be a lie? If that’s the case then maybe
everyone just lie to me, tell me you’ve been eating perfectly and practicing your double unders!
I’ll see you soon!

Workout:

Row 2,000 meters
100 KB Snatch @55/35 (alternate arms every 10 reps) Do Not continue unless you are able to complete each rep with perfect form and technique. Do complete each rep with 100% effort. Throwing the Kettlebell around haphazardly, which inadvertently means the Kettlebell is throwing you around will lead to injury, so don’t do it.
Row 2,000 meters

Workout:

25 minute Amrap

5 Pull ups
10 Push ups
15 Air Squats
20 Crunches
Focus on performing every movement correctly with full range of motion for each rep.
If you have trouble completing full range then modify the movement, just do the workout properly, you’ll feel it much more
the next couple of days if you do.

Workout:

3 Rounds
Shoulder Press 135/95
Push Press
Push Jerk
Each movement till failure, no rest between movements, weight stays the same.
Rest as needed between rounds

Then …

6 Rounds
25 Double Unders
15 Swings @70/45
5 Pull ups

Workout:

Bike 30 seconds on/ 30 seconds off
As many calories as possible in 8 rounds

Rest 3 Minutes

50-40-30-20-10
Double under
25-20-15-10-5
Toes to Bar

Then …
1 min Plank
1 min Right Side Plank
1 min Left Side Plank
2 Rounds

Workout:

Row 1,000 meters
Then …
30-20-10
Back Squat Bodyweight
Bench Press Bodyweight
Strict Pull Up
Modify the weight as needed