Warm-Up 2 Rounds: 200m Run 200m Row 10 Dumbbell Strict Press 10 Dumbbell Deadlifts 10 Sit-Ups Then, 3 Rounds: With an Empty Bar 5 Snatch Grip RDL’s 5 Snatch Grip Bent Over Rows Strength Snatch Grip Deadlift 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: …
Category Archives: Daily WOD
Friday 02.12.21
Warm-Up 2 Rounds: 20 Russian Swings 15 Air Squats 10 Hand Release Push-Ups 5 Burpees Strength Hang Power Clean – Above the Knee 3 @ RPE 5 3 @ RPE 6 3 @ RPE 7 x 2 Strength Tip Hang Power Clean: You should have the weight in the middle of the foot, and keep …
Thursday 02.11.21
Warm-Up 3 Rounds: 200m Run 10 Strict Press with an Empty Barbell 10 Walking Lunges Strength Push Press + Split Jerks (2 + 1) @ RPE 5 (2 + 1) @ RPE 6 (2 + 1) @ RPE 7 Objective: Build to an RPE of 7 for the following complex. 2 Push Presses + 1 …
Wednesday 02.10.21
Warm-Up 10 Minutes of Movement 10 Calorie Row 10 Air Squats 10 Sit-Ups 10 Calorie Row 10 Overhead Squats with an Empty Bar 10 Sit-Ups Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7 x 1 Objective: Build to an RPE of 7 for 5 …
Tuesday 02.09.21
Warm-Up 3 Rounds: 200m Run 10 Dumbbell Snatches – Left 5 Hand Release Push-Ups 10 Dumbbell Snatches – Right 5 Hand Release Push-Ups 10 Muscle Snatches – With an Empty Bar from Above the Knee Strength Hang Power Snatch – Above the Knee 3 Reps@ RPE 5 3 Reps@ RPE 6 3 Reps@ RPE 7 …
Monday 02.08.21
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Sunday 02.07.21
Warm-Up 3 Rounds: 50 Singles 25 Double Unders Then, 10 Front Squats with an Empty Bar 10 Push Presses with an Empty Bar 5 Thrusters with an Empty Bar Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: For Time: 4 Rounds: 400m Run 20 Calorie Row 10 …
Saturday 02.06.21
Warm-Up 10 Minutes of Movement 200m Row 10 Dumbbell RDL’s 10 Dumbbell Push Presses 200m Run Strength Touch-and-Go Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the Deadlift for 1 set. This variation of …
Friday 02.05.21
Warm-Up 2 Rounds: 400m Run 400m Row 10 Push-Ups 20 Step-Ups 20 Ring Rows 10 Push-Ups Strength 1-Count Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Bench Press for one heavy …
Thursday 02.04.21
Warm-Up 3 Rounds: 20 Double Unders 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Snatches 5 Overhead Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex. 2 Power Snatches + 2 Overhead Squats. Strength Tip …
Wednesday 02.03.21
Warm-Up 2 Rounds: 15 Calorie Row 15 Wall Balls 15 Sit-Ups 15 Air Squats Strength 1-Count Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 1 Objective: Build to an RPE of 8 for 5 repetitions in the pause Back Squat for one heavy set. …
Tuesday 02.02.21
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 15 Empty Bar Strict Press 15 Ring Rows 15 Knee Raises Strength Superset A and B, then Rest 3 Minutes. A. Strict Press 1 @ RPE 6 1 @ RPE 7 1 @RPE 8 1 @ RPE 9 x 1 B. Strict or Weighted Pull-Ups 1 @ …