Warm-Up A) 2 rounds: 400m Row 20m Butt Kicker 10 Russian Swings 10 Sit-Ups B) 3 rounds with an empty bar: 10 Romanian Deadlifts 10 Bent-Over Rows 10 Back Extensions Strength Deadlifts 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 8×3 rounds Strength Tip …
Category Archives: Daily WOD
Thursday 03.13.25
Warm-Up A) 3-Minute Row B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power Clean from the floor Snatch …
Wednesday 03.12.25
Warm-Up A) 3 Rounds: 8 Calorie Bike 16 Walking Lunges 8 Hand Release Push-Ups, with a pause B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Ring Dips 4 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up …
Tuesday 03.11.25
Warm-Up A) 3 Rounds: 1:00 Bike Then, 10m High Knees 10M Butt Kickers 10M Bear Crawl 10 Air Squats B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ …
Monday 03.10.25
Warm-Up A) 3 Rounds: 200m Run 10 Dumbbell Press 10 Knee Raises 1 Minute Plank B) 3 rounds: 5 Strict Press 5 Box Jumps 20 Singles Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 rounds Objective: build to an RPE of 8 for 5 repetitions …
Sunday 03.09.25
Warm-Up A) 3 Rounds: 10 Cal Row 10 Dumbbell Snatches, Left 10 Dumbbell Snatches, Right 10 Air Squats B) 3 rounds with an empty bar: 5 Back squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×3 Strength …
Saturday 03.08.25
Warm-Up A) 2 rounds: 400m Run 200m Walk B) 3 Rounds: 8 Dumbbell Thrusters 8 Box Step-Ups 8 Kipping Pull-Ups Workout “31 Heroes” AMRAP (with a Partner) in 31 minutes: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partners alternate 400m sandbag run (45/25 lb) Workout Tip Partner 1 …
Friday 03.07.25
Warm-Up A) 2 rounds: 500m Row 10 Front Squats, with an empty bar 10 Overhead Squats, with an empty bar 10 American Swings, 44#/26# 10 GHD Sit-Ups 10 Back Extensions Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 2 Low Hang Power Clean + 1 Power …
Thursday 03.06.25
Warm-Up A) 4 Rounds: 8 Step-Ups 8 Dumbbell Snatches 8 Toes-to-Bar B) 3 rounds with an empty bar: 10 Snatch Grip Romanian Deadlifts 5 Muscle Snatches, at the hip crease 5 Overhead Squats 5 Power Snatches, at the hip crease Strength 3 Touch and Go Power Snatches 3 @ RPE 6 3 @ RPE 7 …
Wednesday 03.05.25
Warm-Up A) 2 rounds: 150m Row 15 Air Squats 150M Row 20 Lunges B) 3 rounds: 10 Kettlebell Swings 10 Goblet Squats 10 Back Extensions Strength 3-Second Pause Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -10% of 5@9 and complete …
Tuesday 03.04.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Dumbbell Press 20M Bear Crawl 5 Box Jumps B) 3 rounds: 30 Single-Unders 15 Double-Unders 15 Wall Balls Strength Push Jerk 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Monday 03.03.25
Warm-Up A) 5 Rounds: 5 Single-arm Russian Kettlebell Swing, Left 5 Single-arm Russian Kettlebell Swing, Right 5 Tempo Hand Release Push-Ups (3 seconds down each rep) 1 Minute Bike at RPE 6 B) 3 rounds: 2 Strict Pull-Ups 2 Bar Dips 10 GHD Sit-Ups 10 Step-Ups Strength EMOMx12: Minute 1 – Muscle Ups + Dips* …