Category: Daily WOD

WARM-UP EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L) MIN 5 –…

WARM-UP 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs STRENGTH ON A 15:00 RUNNING CLOCK… Find a 5RM Deadlift (Score is Weight) WORKOUT AMRAP x 11 MINUTES 11 Deadlifts (95/65)|(65/45) 11 Back Rack Reverse Lunges 11 Up-Downs 22 Tuck-Ups (Score is Rounds +…

PARTNER WORKOUT OPTION  IN TEAMS OF 2… AMRAP x 20 MINUTES 7 Hang Power Clean (155/105)|(115/75) 15/12 Cal Bike :30 Plank Hold *Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other. 1…

Workout    WARM-UP  EMOM x 5 MINUTES Min 1 – :50 Bike (Moderate) Min 2 – :50 Jumping Jacks Min 3 – :50 Push-Up to Pike Min 4 – :50 Plank Rotations MIn 5 – :25 Box Step Ups + :25 Box Jumps  STRENGTH  PUSH PRESS 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score…

WARM-UP 3 ROUNDS 20m Side Shuffle 25 Jumping Jacks 20m Side Shuffle 10 Slow Air Squats STRENGTH FRONT SQUAT 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight) WORKOUT EVERY 2:00 x 5 SETS 20 Front Squats (75/55)|(45/35) Max 20m Shuttle Runs in Remaining Time… -Rest :30 b/t Sets- (Score is Reps)

Workout    WARM-UP  AMRAP x 5 MINUTES 30 Mountain Climbers  20 Lateral Jumps Over Barbell  10 Good Mornings  5 Burpees  STRENGTH  EMOM x 3 MINUTES 5 High Hang Power Clean -Into- EMOM x 4 MINUTES 4 Hang Power Clean -Into- EMOM x 5 MINUTES 3 Power Cleans *Increase weight every round. Start light and build…

Workout    WARM-UP  WITH A PARTNER … 3 ROUNDS EACH (5 MIN CAP) P1: :30 Row – Provide one focus each time they’re on the rower* P2: 6 Up-Downs + 10 Alt. Deadbugs** *Use the warm-up as a teaching opportunity to dial in row mechanics. Example… Round 1: Legs + Hips w/slight lean back (arms…

Workout    WARM-UP  AMRAP x 5 MINUTES 8 Ring Rows 8 Barbell Deadlifts 8 Kip Swings 8 Jumping Air Squats  STRENGTH  5-5-5-5-5* Power Clean *Reps must be unbroken. (Score is Weight)  WORKOUT  2 SETS 21-15-9 Power Cleans (95/65)|(65/45) Pull-Ups -Rest 2:00 b/t Sets- (Score is Each Set for Time) 

WARM-UP EMOM x 6 MINUTES (:45 WORK/ :15 REST) MIN 1: Cal Bike (EZ Pace) MIN 2: Scap Push-Ups MIN 3: Cal Bike (Mod Pace) MIN 4: Lunges MIN 5: Cal Bike (Fast Pace) MIN 6: Bear Crawl STRENGTH 8-8-6-6-4 Close Grip Bench Press* *Keep weight moderate. (Score is Weight) WORKOUT EVERY 2:00 x 5…

Workout    WARM-UP  ON A 5:00 RUNNING CLOCK… 200m Jog Into… 2 SETS 5 Inchworms w/ Push-Up 10 Slow Barbell Good Mornings 10 Slow RDLs Into… Shuttle Run in time remaining…  STRENGTH  ON A 15:00 RUNNING CLOCK… 3×5 Deadlift* *Heavy for all Sets. (Score is Weight)  WORKOUT  FOR TIME 600m Row 50 Deadlifts (155/105)|(115/75) 30…