Category Archives: Daily Wods

Mobility - loosen up
400 meter run
Dynamic Stretches - coach lead

DEADLIFT: 50x5, 70x5, 80x3, 85x3, 90x1, max

EMOM 1-6:
5 Bear Complex (135/95, 115/75, 95/65, 75/45)

EMOM 7-12:
5 Deadlifts 5 Burpee Bar Jump Over

Day 2 of 22
22 Push Ups

Coaches Choice

Mobility - 5 air squat, spider man, windmills
20 calorie bike
30 calorie row
400m run
stretch out with coach

SNATCH: 1 set = High Hang, Mid Hang, Floor - 5 sets at 50% then 3 sets 1 snatch + 3 oh squat

50 DUs
50 Vsit ups
5 Snatch 115/75, 96/65, 75, 45, 65/35
40 DUs
40 KB Sit ups 44/26, 35/18
4 Snatch
30 DUs
30 KB Seated side to side
3 Snatch
20 DUs
20 KB sit ups plus side to sides
2 Snatch
10 DUs
10 V sit ups
1 Snatch

DAY 1 of 22
Push up challenge
and.... coaches choice

Partner Relays
200 x 2 each
5 inchworm, 5 push-ups, 5 alternate lunge twists, 5 high kicks, 5 squat jumps - repeat

100 DUs
90 Sit-ups
80 Push-ups
70 Wall Balls
60 Pull-ups
50 Burpee Plate Jumps
40 OH weighted lunges
30 Deadlifts 155/105, 135/95, 115/75, 95/55
20 Cleans
10 Push Jerks

150 Weighted situps 45/25, 25/15, 15/10

800 Run negative split
Mobility - windmills, open and close gate
Dynamic Stretch - 1x air squat 2x air squat jump x 5
PVC roll

50x10
60x8
70x6
80x4
85x2
70x10

5 SDHP
10 Thrusters 95/65, 85/55, 75/45 65/35
15 Calorie Row

3 rds
5 burpee
5 hspu
and practice OLY lifting homework