Category Archives: Daily Wods

400 run
dynamic stretch
red line mobility

BENCH PRESS
50x5
60x5
70x5
75x3
80x3
85x3
90x1
90x1
90x1+

5 Clean 155/105,135/95,115/75, 95/65
10 Push Up
15 Jump Squat

21-15-9
21 Bar Biceps
21 Bar Triceps

15 Bar Biceps
15 Bar Triceps

9 Bar Biceps
9 Bar Triceps

COACH will lead the group through a 400 meter jog while incorporating Dynamic stretches - FUN FUN!

BUY-IN: 800 meter RUN (together)
3 Rounds
A 1 starts and A2 can immediately follow but cannot pass A1RD 1
500m Row
21 Box Jump 24/20, 20/12
KB farmers carry out
21 KB american swing
KB farmers carry in

RD 2
500m Row
15 Box Jump
KB farmers carry out
15 kb american swing
KB farmers carry in

RD 3
500 meter Row
9 Box Jump
KB Farmers Carry out
9 KB american swing
KB farmers carry in

BUY-IN: 800 meter RUN (together)
15 minutes amrap
A1 pedals for calories while A2 complete 1 round then switchA1:
Bike for calories
A2:
3 Rope Climb
6 HSPU
9 Pull up
12 Push Press 135/95, 115/75, 95/65, 75/45

Partner Warm-up:
Bring your Friend on a WARM UP RUN 400 meters
20' Inch partner worm race
20' partner broad jumps
Ladder up 1-5 alternate squat jumps
Windmills

Friendly Fury
3 Stations - 6 min ea. 2 minute transitions

STATION 1: 6MIN AMRAP - Record it!
10 Front Squat (approx 50% of your PR)
run 200 meters (out front door L - down and back)
- A1 starts once complete with the FS - A2 starts

2 min transition

STATION 2: 6MIN AMRAP - Record it!
10 pull ups
100m run (out back door - left and in front to bike)
5 calorie bike

2 min transition

STATION 3: 6MIN AMRA
50 dbls / 100 singles
25 weight situps 45/25, 25/15

400m run
400m row
dynamic stretch - walking alternate lunge twists, walking high kicks, walking high knees,
10 air squat
10 push ups
10 superman
10 windmills

3 sets: 1 Muscle Snatch + 1 Hang Snatch + 1 Power Snatch [with Bar, then increase weight " gradually"] 3 sets: 1 power snatch + 2 OH Squat

7 MIN AMRAP
7 HSPU
7 Snatch 75/55, 65/45, 55/33, 45/25
7 OH Squat
7 Bar "Facing" Jump OverRest 3 Minutes

7 MIN AMRAP
7 walking plank push ups
7 KB Swings 53/44, 44/35, 35/26
7 KB Goblet Squats
7 Burpees