Daily WOD

A1) Snatch grip BB RDL / DB RDL 6-8 reps @4040 -rest :30- A2) Seated Box jump x 5 reps -rest 2 Min- x4 B) For time : Run – Machine calories – Double under 500m – 50 cal – 50 DU 400m – 40 cal – 40 DU 300m – 30 cal – 30…

A) For time: 8 rounds 5 Burpee over DB 10 alt DB clean + jerk B) 18 Min AMRAP 20 Cals / 400m run 20 Front squat 20 Deficit push ups 20 Front rack DB step ups 20 DB Push press

A) EMOM x 8 mins EMOM x 8 Power Snatch x 1 Snatch Balance x 1 Hang Snatch x 1 Or 6 alternating DB snatch + 6 alternating DB clean + jerk B) 20-2 Descending Ladder Assault Bike Cals DB Thruster **Every 3 minutes do 5 Burpee Box Jumps to 20″

A1) Pistol squats x 20reps rest :30 – A2) Strict pull up 10-20 reps in sets of 1-2 reps rest :60 – x 3 B) 20 Min Amrap: 5 Power clean 10 TTB / sit up 30 Double under / single under

A) Power jerk 5×5 Rest 2:00 – B) 3 Min 10 Cals / 200m run In remaining time, AMRAP: 12 Deadlift 9 Box jump step down 6 Push press rest 2 Min – x 5-6 sets

A1) strict pull up 3-5reps @30×0 Rest :20 A2) Supinated BB bent over row 8-10 reps @30×1 Rest :20 A3) Band lat pull down 20 reps -rest 2 Min- X3 B) 14 Min Amrap 6 pull ups 6 Alt DB squat snatch 6 Burpee 6 Alt DB squat snatch

EMOM 1) Pick a sustainable set of calories to hit each round / or double unders 2) Amrap movement 3) Rest Movements: 30 Burpee 30 DB Thruster 30 DB power snatch 30 Kipping pull ups or 20 Strict pull up 30 Single arm devils press So with this workout you keep going through the EMOM…

A) DB Complex: Power Snatch x 1 Hang power snatch x 2 Overhead squat x 3 (Perform all on one side first then the other) X 4-6 sets -rest 1:30- B) Every 5 Min x 6 alternating between sets: Sets 1:3:5 24 Cals/ 400m run 18 box jump step down 12 Burpees Sets 2:4:6 30…

A) DB Box step down 4-6 @40×0 Rest :45/leg X 4 sets B) Intervals: 2 Min Amrap: 7-5-3 Pull ups / Burpee to target Clean and jerk (touch and go) AMRAP double/single unders in remaining time -rest 2 Mins- x 5 C) Core : 4 sets 20-30 half straddle leg extensions 12-15 weighted sit ups…

A) Push press 2 @11×1 so not touch and go + 1 split jerk Goal is heavier this week ! -rest :90- X6 If you only have DB make it higher reps B) 30 Min Amrap: 10 Toes to bar / weighted sit up 15 Wallball 20 Calories / 400m