Archives

Category Archive for: ‘Daily WODs’
SKILL / STRENGTH
Bench Press E230MOM
5 sets of 3 increasing each time
start @ 60% of 1RM
WOD
3 rounds for time (12 min cap)
33 wall balls
11 TTB
THEN
800m run
RX 12/9   INT  9/6    BEG 6/3
WOD
In pairs – shared load
1.2 km run
200 KB Swings
150 box jump overs
100m handstand walk/ 200m bear crawl
50 burpees over partner
25 strict pullups
1.2 km run
SKILL / STRENGTH
Back rack box squat E230MOM
6 sets of 2 @ 75%
* pause for 2 seconds on the box
WOD
9 min AMRAP
66 Double unders
12 HSPU
9m DBL KB front rack lunge
RX 20/12    INT 16/8   BEG 12/6
* scale DU to 2:1 single skips for BEG
* scale HSPU 1-2 mats for INT
 – seated db press for BEG
* scale the DU to 46 or 26 for those starting out
SKILL / STRENGTH
10 Min EMOM
5-10 reps of TTB
* pick a number and be consistent
WOD
15 min AMRAP
11 Sumo deadlift high pull
9 Overhead squats
7 Bar facing burpees
RX 40/30   INT 35/25   BEG 20/15
SKILL / STRENGTH
20 mins to find
Clean and Jerk 1RM
WOD
For time (7-9min)
25 Box jump overs
50 Hang clean and jerks
25 Box jump overs
RX / INT 24/20    20/15
BEG 20/16
* scale jump overs the step ups
SKILL / STRENGTH
Back squat E230MOM
3 sets of 3 @ 85%
2 sets of 8 @ 65%
WOD
5 Rounds for time  (7-10min)
15 Wallballs
5 Devils press
RX 12/9      20/15
INT 9/6      15/10
BEG 6/3      10/5
SKILL / STRENGTH
50 TTB For time
* scale to straight leg raises for beginners
WOD
3 Rounds for time  (24-30min)
800m Run
30 Burpees to target
30 Plate box step ups
RX / INT  10/5     24/20
BEG 5/5     20/16
STRENGTH
Push Press/Pull Ups 
E3MOM 5 Sets
5 Push Press Building
Superset
5 – 8 Strict Pull Ups
Rx = Weighted
Int = BW/Bands
Beg = Bands
WOD
“Warrior 64”
Rx
Cash In Pay The Bouncer 64 DU
16 BW Back Squats
16 BW Bench Press
16 BW Power Cleans
16 1 1/2 BW Deadlifts
Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo
Int
Cash In Pay The Bouncer 64 DU/128 Singles
16 3/4 BW Back Squats
16 3/4 BW Bench Press
16 3/4 BW Power Cleans
16 BW Deadlifts
Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo
Beginners
Cash In Pay The Bouncer 128 Single Skips
16 1/2 BW Back Squats
16 1/2 – 1/4 BW Bench Press
16 1/2 – 1/4 BW Power Cleans
16 1/2 BW Deadlifts
Cash Out Pay The Quartermaster 64 Cals Either Row/Bike/Ski Erg Or Combo
Score = Total Time
Scale As Required
GAME
Coaches Choice
Warm Up Game
WOD
“The People Ilum”
Rx
6 Rounds
E6MOM Alt Between A & B
A = Min 0 – 12 – 24
500m Row
10 C & J A – 80/55 B – 70/50
B = Min 6 – 18 – 30
4 Min Time Cap
400m Run
Remainder Of Time ME LBB
Int
6 Rounds
E6MOM Alt Between A & B
A = Min 0 – 12 – 24
500m Row
10 C & J A – 60/40 B – 50/35
B = Min 6 – 18 – 30
4 Min Time Cap
400m Run
Remainder Of Time ME LBB
Beginners
6 Rounds
E6MOM Alt Between A & B
A = Min 0 – 12 – 24
500m Row
10 C & J A – 35/25
B = Min 6 – 18 – 30
4 Min Time Cap
400m Run
Remainder Of Time ME LBB
Score = Total Reps
Scale As Required
STRENGTH
OHS/Back Squat
Rx/Int
15 Min Time Cap
5 OHS
Building
Beginners
15 Min Time Cap
5 Back Squats
Building AWATA
WOD
“Back To The Roots”
Rx
15 – 9 – 6
WB 12/9
C2B Pull Ups
Straight Into
9 – 6 – 3
Squat Snatch 60/40
BMU
Int
15 – 9 – 6
WB 9/6
Pull Ups
Straight Into
9 – 6 – 3
Squat Snatch 50/35
C2B
Beginners
15 – 9 – 6
WB 6/3
Ring Rows
Straight Into
9 – 6 – 3
Power Snatch 30/25
Ring Rows
Score = Total Time
Scale As Required