Category Archives: Daily WOD

WOD:

EMOM 20 minutes:

Odd: 3 Power snatches @ 70-75%

Even: 15 KB swings (Use a challenging weight)

 

then

 

Run 3×800 m

Rest 3 minutes between rounds

 

Extra core work:

4×15 Ab wheel roll out

Or

4×15 hollow rock

 

Weightlifting:

Rest day

 

 

WOD:

4 rounds:

Max reps strict handstand push ups

Max reps strict toes to bar

*Rest to full recovery between movements.

 

then

 

12 min AMRAP:

10 Burpee box jumps

20 DB snatches 50/30 (10 each)

 

Weightlifting:

Snatch high pull

4×5@80%

 

RDL

4×5

 

4 rounds:

10 inverted rows

15 KB swings

5 Box jumps

 

 

 

 

 

 

 

WOD:

Weighted Pull-up

4×5

 

Weighted pistol squat (Scale with pistol progressions or step-ups)

4×5 each leg

*Perform a set of 5 each leg after each set of pull ups.

 

4 rounds:

15 Power cleans 135/95

30 Sit ups

50 Double unders

Rest 2 minutes after each round.

*Use a weight on the power clean that allows you to move quickly.

 

Weightlifting:

Back squat

4×8@75%

 

Push press

4×8@75%

 

5 rounds:

100 ft Double KB front rack carry

10 Reverse hypers

10 Dips

 

Leg raises

5×15

 

 

Open gym

7-10 am

2-8 pm

 

Weightlifting @ 6 pm

 

Strongman @ 7 pm

 

Weightlifting:

OTM 12 minutes:

2 Deadlifts @ 70-75%

*Create tension, and move the bar as fast as possible.

 

3 rounds:

5-4-3-2-1

KB  strict press R

KB strict press L

Strict chest to bar pull up

Ab wheel roll out

*Use a weight that is challenging to complete 5 reps with for the presses.

 

4 rounds:

10 reverse hyper

100 ft sled push

 

WOD:

5 rounds:

3 Weighted pull-ups

6-8 KB or DB strict presses (kb in each hand)

15 KB Swings

*Use a weight for both movements that is challenging but doesn’t cause you to fail. Rest as needed.

 

Run 5×400 m

Rest 2 minutes after each run.  Run hard! Subtract your rest and record your time.

 

Extra:

5×12 Ab Wheel roll outs

 

 

Weightlifting:

Rest day

 

 

WOD:

4 rounds:

8 weighted step ups each leg

16 KB swings (Swing arms to parallel…go heavy!)

 

then

 

4 RFT:

15 Thrusters 95/65

60 Double unders

 

Weightlifting:

Weighted pull-ups

5×5

*15 KB swings after each set

 

4 rounds

10 RDLs @ 70% of clean

10 Reverse hypers

10 inverted rows

 

Ab wheel roll out or hollow rock

5×10

 

 

WOD:

Weighted pull-up

5×5

*After every set of pull-ups, perform as many good quality handstand push ups as you can, without going to failure. Scale with handstand holds or a barbell strict press at a weight that allows for 6-10 reps.

 

then

 

20-15-10-5

Deadlift @225/155

Toes to bar

400 m Run after each round

 

Weightlifting:

Back squat

3×10@70% (+5-10 lbs from last week)

 

Push press

3×10@70% (+5-10 lbs from last week)

 

6 rounds: (rest as needed)

5 Handstand push ups

10 Ab wheel roll outs

15 KB Swings

 

 

 

Saturday:

Open gym 9-12

 

Sunday:

Open gym 10-12

Endurance @ 10

 

Friday’s WOD:

HSPU skills

 

5 RFT:

10 HSPU (Scale with strict press)

20 DB Snatches 50/30 (10 each arm)

30 Sit ups

40 Double unders

 

Weightlifting:

Rest day

 

Open gym

7-10 am

2-8 pm

 

Weightlifting @ 6 pm

Strongman @ 7 pm

 

Weightlifting:

Deadlift

3×8@75%

 

Bench press

3×8@75% (1 sec pause at chest)

 

5 rounds:

10 KB push presses

15 KB swings

100 ft farmers carry

Rest as needed