W.O.D. – Workout of the Day

SWOD

Back Squat 6 sets x 3 reps @80%

WOD

AMRAP 12 min

5 Thrusters (135/95)

6 Front Rack Lunges (135/95)

7 Shoulder to Overhead (135/95)

8 Pistols

WOD

15-12-9

Power Cleans (135/95)

Ab Rollouts

Toes to Bar

20 Unbroken Double Unders (40 singles) after each round

SWOD: Week 7

Bench Press 6×2

FOCUSED SWOD

A1) Barbell rows 4×8

A2) Pullups with Band (go with thinner band than before 4×8

WOD

50 Dumbbell Manmakers (30/20)

*20 Air Squats every time you let go of dumbbell(s)

SWOD: Week 6

Clean 3 sets of Triples (Touch and go or as close as possible)

3 sets of Doubles (Touch and go or as close as possible)

WOD

EMOM 12 min

2 Snatches*

*Start min 1 at 95/65, and …

SWOD: Week 1 (modified Russian program)

Back Squat 6 sets x 2 reps @80%

WOD “Colin Bell”

16 Deadlifts (225/155)

50m Pinch Carry (35/25)

Accumulate 1 min in dead hang

8 Deadlifts

50m Pinch Carry

Accumulate 1 min in dead …

WOD

100 Pushups

100 Wall Balls (20/14 to 10’/9′)

100m run

80 Pushups

80 Wall Balls

200m run

60 Pushups

60 Wall Balls

400m run

Skill: Basic Kipping/Bar Muscle Ups

WOD

EMOM 7 min

2 Hang Squat Cleans+1 Push Press+1 Jerk

rest 3 min

AMRAP 6 min

2 Clean and Jerks

4 Bar Muscle Ups (sub=8 Strict Pullups)

Rx: 155/115

RxA: 205/155

WOD

4 rounds for time:

30 Double Unders (60 Singles)

15 SDHP (95/65)

200m run

then, immediately

3 rounds for time

12 Front Squats (95/65)

10 Box Jumps w/step down (24/20)

SWOD: Week 6

Bench Press 6×3

FOCUSED SWOD

Tempo Pullups w/band 5×8 40X2 (try to go unbroken sets)

WOD

AMRAP 12 min

8 Burpee Pullups

10 DB Thrusters (40/30)

12 Situps

16 Air Squats

SWOD: Week 5

Clean 5 sets of triples (Touch and go or as close as possible)

WOD

5 Snatches (135/95)

10 OHS

15 Toes to Bar

Rest 1 min

4 rounds for time, including breaks