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Category Archive for: ‘Daily WODs’
SKILL / STRENGTH
Posterior chain / strength work ( 24 mins )
2 sets of 7 deficit RDL @ moderate load
2 sets of 5 sumo DL
2 sets of 3 regular DL
Building to a heavy
Between sets
6 tempo DBL KB front squats
( 03 sec tempo on descent )
 + 
6 DBL KB strict press
( standing or seated )
WOD
Modified Chief
5 x 3 min AMRAPs
4 SGL arm DB snatches
6 pullups
8 air squats
12 DU / bar hops
Rest 1 min between round then you start off where you have finished
RX   22.5 / 15   INT   20/10   BEG   10/5
SKILL / STRENGTH
Skill work ( 20 mins )
Work through 4 – 5 sets with 60 sec rest
RX
4 beat swings + 2 BMU + 2 tension swings +
1 BMU
OR
4 sets of ME MU
INT
4 beat swings + 6 Pullups + 2 beat swings +
3 Pullups
BEG
Work on pullup technique
** Stay on the bar throughout the entire set
WOD
For time ( 18 min cap )
Interval AMRAP
10 hang power snatches
10 front squats
10 burpee box jump overs
90 sec rest after each round
RX   40/30   24/20
INT   35/25   24/20
BEG   30/20   20/16
SKILL / STRENGTH
Lifting work ( 20 mins )
15 min clock
1 min on / 1 min rest
min 1 – ME snatches @ 50/35
Rest 1 min
min 2 – ME snatches @ 60/40
Rest 1 min
min 3 – ME snatches @ 70/45
Rest 1 min
etc for 15 mins, building each set if poss
Record snatch weight
WOD
For time ( 15 min cap )
400m run
20 thrusters
10 strict HSPU / kipping HSPU / box pike / HRPU
400m run
15 thrusters
15 strict HSPU / kipping HSPU / box pike / HRPU
400m run
10 Thrusters
20 strict HSPU / kipping HSPU / box pike / HRPU
RX  40/30   50/35   60/40
INT   30/20   35/25   40/30
BEG  30/20
** Building weight on the thruster every round
SKILL / STRENGTH
Strict Gymnastics ( 20 mins )
3 – 4 sets
ME strict weighted pullups ( DB btwn legs )
 – OR ME strict banded pullups
10 – 15 sec ring support hold into
ME ring dips – ( RX weighted ring dips )
7 – 9  wall facing HSPU OR box pikes
WOD
For time ( 18 min cap )
15 – 10 – 5
Power cleans
Pullups / ring rows
16 wallballs after each round
straight into
9 – 6 – 3
Squat cleans
BMU / burpee pullups / burpee rig taps
12 wall balls after each round
RX  70/50  INT  60/40   BEG  40/25
SKILL / STRENGTH
Unilateral strength work ( 22 mins )
3 – 4 rounds
10 SGL arm OH or front rack lunges – each side
10 DB renegade rows
10 weighted side rotations – each side
30 sec SGL leg glute bridge hold – each side
Rest as needed
WOD
For time ( 12 min cap )
ascending ladder – 1,2,3 etc
DBL DB devils press
DBL DB thruster
DBL DB box step overs
RX  22.5 / 15
INT  20/10
SKILL / STRENGTH
Skill ( 20 mins )
3 rounds
ME strict C2B / ring pullups / rig pullups
ME HSPU / box pike
2 rope climbs / progressions
THEN
3 rounds
ME strict TTB / SLR / HKR
10 pistols / progressions
1 min weighted plank
WOD
FIGHT sorta GONE BAD ( 17 min cap )
3 rounds
Min 1 – ME wall balls
Min 2 – ME Sumo DL HP or KB sumo DLHP
Min 3 – ME box jump overs
Min 4 – DBL DB burpees or BB push press
Min 5 – ME row
Min 6 – rest
RX  9/6  35/25    22.5/15
INT  & BEG  scaled as required
WOD
37 min running clock
0 – 12 mins
As many rounds as possible
3 strict press + 4 push press
8 heavy BB or DB bent over rows
16 DBL DB death march
Rest as needed between rounds
** try to increase weight on BB **
12 – 15 mins – rest
15 – 30 mins
25 – 20 – 15 – 10 – 5
Deadlifts
Pullups OR pressups
60 DU / 120 singles after each round
At 30 mins
7 min AMRAP
12 thrusters
200m run / row
RX  60/40    40/30
INT  50/35   35/25
BEG   40/30   20/15
SKILL / STRENGTH
Lifting Work ( 20 mins )
20 min running clock
0 – 12 mins
6 x 2 min rounds – build to a heavy
1 hang clean
 + 
1 front squat
 + 
1 jerk 
 + 
1 squat clean
 + 
2 front sqauts
 + 
2 jerks
12 – 20 mins
Building to a heavy
1 rep max cluster ( squat clean thruster )
WOD
For time ( 15 min cap )
1km run
10 – 8 – 6
Power snatches
Back rack or OH lunges
Remainder of time
ME clusters
RX  60 / 40 
INT 50/30
BEG  30/20
SKILL / STRENGTH
Skill Work ( 20 mins )
RX
15 min EMOM
Min 1 – 10 – 15 C2B / pullups OR 7 BMU
Min 2 – 10 – 15 HSPU
Min 3 – 8 – 12 ring dips
BEG / INT
HSPU & pullup work
WOD
For time ( 18 min cap )
15 – 12 – 9
ALT DB snatch
Burpees
1 min rest
15 – 12 – 9
SGL arm DB STOH
Press ups
1 min rest
15 – 12 – 9
SGL arm DB squat clean thruster
SGL arm devils press
RX  22.5 / 15  
INT  20 / 10
BEG  10 / 5
SKILL / STRENGTH
Leg Endurance ( 25 mins )
0 – 10 mins
5 x 2 min rounds – building
5 tempo back squats – 4 sec tempo
At 10 mins
40 back squats for time
At 70% of the above weight
** each drop of bar = 7 pullups **
WOD
16 min AMRAP
400m run
10 power cleans
400m run
15 TTB / SLR / HKR
400m run
20 STOH
RX  60/40   TTB
INT  50/35   SLR
BEG  40/25   HKR