WOD

Wednesday May 20

DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 4 MINUTES MIN 1 - :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 - :45 Single DB Front Squats* *Hold DB Across Chest (No Measure) BODYWEIGHT PUMP 3 SETS FOR MAX REPS 1:00 - Hollow Rocks 1:00 - Air Squats 1:00 - Glute...

Tuesday May 19

Tuesday May 19

DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 2 MINUTES :30 Single Unders :30 Up-Downs into... EMOM x 2 MINUTES :30 Single Unders :30 Burpees (No Measure) PUSH X PULL STRENGTH 6 SETS ON A 15:00 CLOCK... 10 Slow DB Floor Press 1:00 Max Plank Shoulder Taps -Rest as...

Monday May 18

Monday May 18

DAILY-5 WARM-UP 1:00 Cardio Choice into... AMRAP x 4 MINUTES 25' Slow Bear Crawl 25 Mountain Climbers 25' Slow Bear Crawl 25 High Knees (No Measure) FULL-BODY STRENGTH E2MOM x 14 MINUTES :45 Cardio Choice + 10 DB Hang Clean to Press (Score is Load) FULL-BODY WORKOUT...

Saturday May 16

DAILY-5 WARM-UP AMRAP x 5 MINUTES 10 Air Squats 7 DB Upright Rows 5 Push-ups (No Measure) SATURDAY SQUATS EVERY 3:00 FOR 15 MINUTES 10 DB Front Squats 10 DB Front Rack Reverse Lunges 10 DB Front Squats (Score is Load) FULL-BODY WORKOUT AMRAP x 3 MINUTES Max DB...

Friday May 15

Friday May 15

DAILY-5 WARM-UP AMRAP x 5 MINUTES 100m Run 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift (No Measure) FULL-BODY STRENGTH 6 SETS :30 DBL DB Snatch (:01 Pause Overhead) :30 DB Push Press (:01 Pause Overhead) -Rest 1:00 b/t Sets- (Score is...

Thursday May 14

Thursday May 14

DAILY-5 WARM-UP 5SETS (:20 ON / :10 OFF)* MOVT 1 - Jumping Jacks MOVT 2 - DB Alt. Snatch *Both movements = 1 Set (No Measure) PUSH X PULL STRENGTH 4 SETS FOR MAX REPS 1:00 - DB Hammer Curls 1:00 - DB Skull Crushers 1:00 - DB Suitcase Reverse Lunge (Score is Reps) PUSH...

Wednesday May 13

Wednesday May 13

DAILY-5 WARM-UP EMOM x 5 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press (No Measure) BODYWEIGHT PUMP E2MOM x 8 MINUTES :30 Side Plank L :30 Side Plank R :30 Max 1/2 Squat* From bottom of squat, stand up halfway then back down. :30 Max Squat Hold * (No Measure)...

Tuesday May 12

Tuesday May 12

DAILY-5 WARM-UP AMRAP x 5 MINUTES 40 Mountain Climbers 30 Bicycle Crunches 20 Lateral Jumps Over DB 10 Up-Downs (No Measure) PUSH x PULL STRENGTH 6 SETS ON A 15:00 CLOCK... 5 DB Strict Press 10 DB Push Press 15 DB Romanian Deadlift -Rest as Needed b/t Sets- (Score is...

Monday May 11

Monday May 11

DAILY-5 WARM-UP EMOM x 2 MINUTES :30 High Knees :30 Butt Kickers into... EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps (No Measure) FULL-BODY STRENGTH EMOM x 12 MINUTES MIN 1 - :45 Max Front Squat + Lunge* MIN 2 - :45 Max DB Floor Press** *1 Rep = FS + Lunge L +...

Saturday May 9

DAILY-5 WARM-UP EMOM x 5 MINUTES 12 Air Squats + Max Plank Hold (No Measure) SATURDAY SQUATS ON A 15:00 RUNNING CLOCK 60 Tempo DB Front Squats * *Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work. (Score is Weight) FULL-BODY WORKOUT 5...