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Category Archive for: ‘Daily WODs’
WOD
1) 10 min EMOM
Building to a heavy set
First 3 mins – 7 Push jerks
Next 3 mins – 5 Push jerks
Last 4 mins – 3 Push jerks
2)  For time   ( 25 min cap )
21 – 15 – 9
Squat cleans
HSPU / Box Pike /HRPU
Then  a 400m run after 21, 800 after 15
1km after 9
60 DU / 120 Singles
70 Wallballs
Also weight of squat cleans goes up each round
RX  60/40   80/50   100/60
INT   50/30  60/35   70/40
BEG – Pick a weight and stay consistent
SKILL / STRENGTH
Skill / Grip Strength Work  ( 15 mins )
Continuously moving
35 Kipping ( no butterfly ) C2B / Pullups
^^ Any break is 5 Devils press  RX 22.5/15
25 Strict Pullups
^^ Any break is 100m Farmers carry  RX 32/24
10 BMU or RMU
^^ Any break is 10 Renegades  RX 22.5/15
Scaled – work thru
30 Ring rows
20 Banded Strict pullups
10 Ring rows with feet on box
** Same penalties as above
OR
Tech work for beginners
WOD
14 min AMRAP
18 – 15 – 12 – 9 – 6 – 3
TTB / SLR / HKR
SUMO DLHP
Box jump overs
If they complete this in the time remainder is
Burpee MU or
Burpee Pullups
RX  40/30  
INT  35/25   BEG 
20/15
SKILL / STRENGTH
Strength Work ( 25 – 30 mins )
Working continuously
8 Deficit Deadlifts
10 Half kneeling arnie press – each side
10 DBL KB bentover rows
^^ All reps have a 3 sec tempo on eccentric
2 Rope climbs
80m Heavy deadball front hold carry
** Pick your own weight
WOD
Sprint workout ( 15 mins )
0 – 5 mins
1 Round
25 Wallballs
25 Pullups
25 Thrusters
5 – 10 mins
1 Round
25 Thrusters
25 Pullups
25 Wallballs
10 – 15 mins
Choose one of the following to complete
35 Thrusters, 50 Wall balls OR 30 Pullups
RX  40/30  12/9
INT   35/25   9/6
BEG   30/20  6/3
SKILL / STRENGTH
Snatch Positional Work ( 22 mins )
3 Sets – building
1 High hang snatch
 +
1 Hang snatch – 3 sec pause at knee
 +
1 Low hang snatch – 3 sec pause @ shin
 +
1 Full snatch
60 sec rest after each set
THEN
4 Sets – building
1 Hang snatch
 +
1 Snatch
60 Secs rest each set
THEN 
5 min AMRAP – unbroken complex
1 Hang snatch + 2 snatch + 3 OHS
^^ @ 75% of heaviest above weight
WOD
For time ( 15 min cap )
5 Rounds for time
21 DBL DB deadlifts
15 Pressups
9 DBL DB box step overs
40 DU / 80 singles
RX  22.5 / 15    24/20
INT   20 / 10  24/20
BEG   10 / 5  20/16
SKILL / STRENGTH
Squat Endurance ( 18 mins )
6 Rounds – 1 min work / 1 min rest
Rounds 1, 3, 5 – Back squats RX  100/70
Rounds 2, 4, 6 – Front squats  RX  70/50
* Others scale weight as required – pick a
challenging weight – about 70% of 1RM
WOD
For time ( 15 min cap )
3 Rounds for time
8 Hang power snatches
8 Lateral bar burpees
2 Rounds
12 Hang power cleans
12 Burpee box jump overs
1 Round
18 Back rack lunges
400m Run
RX  60/40   24/20
INT   50/35  24/20
BEG   30/20   20/16
WOD
14 min AMRAP
70 Wallballs
60 DU / 120 singles
50 KB Swings
40 TTB / SLR / HKR
20 HSPU / Box pike
ME Burpees in remainder of time
3 min rest
14 min AMRAP
Burpees – same amount as above
20 HSPU / Box pike
40 TTB / SLR / HKR
50 KB swings
60 DU / 120 Singles
70 Wallballs
RX  24/16   INT  20/12   BEG 12/8
SKILL / STRENGTH
Tempo front squat work ( 20 mins )
In 8 mins, build to a heavy – not max –
1 Rep Front squat
@ 8 minutes – 2 minutes to
Prep bar to 75% of above weight
@ 10 minutes
5 x 2 min rounds
5 Front squats – 3 sec pause in the hole
WOD
18 min AMRAP
400m Run
1 round of Cindy
400m run
2 rounds of Cindy
400m run
3 rounds of Cindy
400m run
4 Rounds of Cindy
400m run
5 Rounds of Cindy
** keep adding a round of Cindy after each run until 18 minutes is up
CINDY
5 Pullups
10 Pressups
15 Air squats
SKILL / STRENGTH
Barbell work ( 20 mins )
in 12 mins, build to a heavy
1 Power clean
 + 
1 Hang power clean
 + 
1 Squat clean
 + 
2 Split jerks
Then at 12 minutes
@ 70 – 80%,  5 sets of
1 Power clean & Push jerk
1 Squat clean & split jerk
** These are not TnG – reset after first lift
60 secs rest between sets
WOD
For time ( 17 min cap )
5 Rounds
Work 2.30 mins – rest 1 min
10 Single DB box step overs
12 Box jump overs
ME DBL DB Squat clean thrusters
RX  22.5/15  
INT  20/10   
BEG  10/5  
The goal is to get to 60 DB Clusters
SKILL / STRENGTH
Skill work ( 20 mins )
RX – 7 x 2 min rounds
2 Rope climbs + 10 – 15 TTB
 + 30 DU OR 10 ring dips
SCALED
5 Rounds
2 Rope climbs or foot bite work
 + 5 – 10 TTB
 + 20 – 30 DU / 1 – 2 min DU practice
Work on progressions with beginners
WOD
For time ( 15 min cap )
25 STOH
10 HSPU / Box pike
20 Hang Power cleans
10 HSPU / Box pike
15 Power cleans
10 HSPU / Box pike
10 Hang squat cleans
10 HSPU / Box pike
5 Squat cleans
** Weight on the bar goes up every new movement
RX  50/35 60/40  70/45  80/50 90/55
INT & BEG find a suitable place to start and move up from there
SKILL / STRENGTH
Strength work ( 22 mins )
20 min of continuous work
DBL KB Front rack lunge
 + DBL KB Front squat
12 – 10 – 8 – 6 – 4 – 2
1 rep = 1 Lunge each leg + 1 front squat
so 12 Lunges will actually be 24
In between rounds
ME Strict ring pullups / ring pullups
 +
1 min OR ME OH KB hold
** If they cant do strict or even ring pullups
they can do banded pullups on the rig
WOD
For time ( 14 min cap )
5 Rounds
8 C2B / Pullups / Jumping Pullups
12 Thrusters
40 DU / 80 Singles
RX  40/30 C2B  DU
INT  35/25 Pullups  DU
BEG  30/20 Jumping Pullups  Singles