Category: Daily WODs

5 Min:

• 25 Weighted Jacks
• 10 Air Squats
• 10 Push Ups
• 10 Sit Ups

5 Min:

• 50 Jump Ropes
• 10 Single Arm Snatch
• 10 Rear Fly
• 10 Russian Twists

5 Min:

• 10 Jump Squats
• 10 Reverse Lunge
• 10 Lateral Raise
• 10 V-Ups

5 Min:

• 25 Mountain Climbers
• 10 Chest Press
• 10 Skull Crushers
• 20 Plank Hit Hips

5 Min:

• 10 Drop Squats
• 10 Bent Over Row
• 10 Bicep Curls
• 20 Flutter Kicks

5 Min:

• 20 Side Lunges
• 10 Dead Lift
• 10 Shoulder Press
• 10 Plank Jump Out

3 Rounds: 21-15-9

Run 400

Sumo DL High Pull (5 Gal Water Jug)

Pushups

Bent Over Row

Shoulder Press

DL

Situps

30 Min EMOM

3 Rounds For Reps:

1. Weighted Jumping Jacks, Jump Rope
2. Push Ups – Standard, Narrow, Wide
3. DB Squats
4. Alt Shoulder Taps, Up Downs, Side Plank
5. Alt DB Snatches, Single Leg DL, DL
6. Tricep Dips, OH Extensions
7. Lunges – Reverse, Front, Side
8. Situps, V-Ups, Crunches
9. Box Jumps or Step Ups
10. Shoulder Press, Lateral Raises, Upright Rows

10 Rounds

1 Min Jump Rope or Run

1 Min Core Movement

1 Min Pick One:

Sumo DL High Pull

Push Ups

Pistols

Lateral Raises

Single Leg DL

Dumbell Punches

Back Lunges

Water Jug Rows

Sumo Squats

Tricep Dips

10 Rounds

1 Min Jump Rope

1 Min Core Movement

1 Min Pick One:

Push Ups

Squats

Shoulder Press

Lunges

Tricep Dips

Jump Squats

Bicep Curls

Dead Lift

Military Push Ups

Pistols

3 Rounds for Reps

EMOM:

Weighted Jumping Jacks

Pushups

DB Squats

Alternating Shoulder Taps

Alternating Dumbell Snatches

Tricep Dips

Reverse Lunges

Situps

Box Jumps

Shoulder Press

3 Rounds: 21-15-9

Run 200

Sumo DL High Pull (5 Gal Water Jug)

Pushups

Single Arm Chain Saw Pulls – 25#

Single Arm Shoulder Press – 25#

Alternating Single Arm Snatch – 25#

Situps