Category: Daily WODs

Weightlifting
5 5 3 3 3 Reverse Lunge
5 5 5 5 5 Single Leg Curls
10 10 10 10 Calf Raise

WOD
20 Min AMRAP
5 Hang Snatches 75#
50m Sandbag Run
10 Wall Ball Shots 20#
20 DUs

Weightlifting
5 5 3 3 3 Dead Lifts
10 10 8 8 Single Arm DB Rows
5 5 5 5 Strict C2B Pull Ups

WOD
4 min Tabata (20 secs on, 10 secs off)
Walking Lunges
KBS
Rest 1 min

4 min Tabata (20 secs on, 10 secs off)
DUs
Sit Ups
Rest 1 min

4 min Tabata (20 secs on, 10 secs off)
Wall Ball Shots 20#
Push Ups

Weightlifting
5 5 5 5 5 Bench Press
5 5 5 5 5 Incline DB Press
5 5 5 5 5 Strict Press

WOD
5 Rounds for time:
10 GHD Situps
10 DB Snatches 50#
10 Calorie Row
10 DB Cleans 40#

Weightlifting
5 5 5 5 5 Back Squat
5 5 5 5 5 DB Leg Curls
5 5 5 5 5 Hip Extension 135/95

WOD
15 Min AMRAP
30 DUs
10 Power Cleans 115/85
10 Wall Balls
10 T2B

Weightlifting
5 5 5 5 5 Back Squat
5 5 5 5 5 DB Leg Curls
5 5 5 5 5 Hip Extension 135/95

WOD
4 – 4 min rounds:
400m Row
50m Sled Push
AMRAP Hang Cleans 135/95
Rest 1 min

Weightlifting
5 5 5 5 5 Bench Press
5 5 5 5 5 Incline DB Press
5 5 5 5 5 Strict Press

WOD
4 Rounds for time:
15 Wall Balls
12 Back Rack Lunges 95/65
9 Chest to Bar PUs
6 Strict HSPU
Run 400

Weightlifting
5 5 5 5 5 Back Squat
5 5 5 5 5 DB Leg Curls
5 5 5 5 5 Hip Extension 135/95

WOD
16 min EMOM (4 rounds)
10 Power Cleans 135/95
10 GHD Situps
10 Cal Row
10 Ring Dips

Weightlifting
5 5 5 5 5 – DL
5 5 5 5 5 – DB Bent over row
5 5 5 5 5 – PUs

WOD
20 min AMRAP at 80%
Row 250
10 Good Mornings
10 Slam Balls
10 Russian KB Swings
10 GHD Situps
10 Push ups
10 T2B
10 Single leg RDLs
20 DUs

Weightlifting
5 5 5 5 5 – Bench Press
5 5 5 5 5 – Dips
5 5 5 5 5 – DB Shoulder Press

WOD
5 RFT:
12 DB Lunges 50#
9 DL 225#
6 Strict PUs

Weightlifting
7 7 7 7 Back Squat
7 7 7 7 Back Rack Lunges
7 7 7 7 Weighted Hip Raises

WOD
16 min AMRAP:
15 Box Jump Overs
12 Pull ups
9 Hang Power Snatch (95/65)
50m Sandbag Run