WORKOUT OF THE DAY "WOD"

Strength & Conditioning 12 min emom: 3 squat snatch (TnG) 3x3 Snatch grip DL (use 100% of your max snatch) MetCon 10 min amrap: 4 HSPU, 8 T2B, 12 airsquats

Strength & Conditioning 5x3 thrusters (from the rack) MetCon 4 rounds: 20 front squats, 25 Bar facing burpees, 30 sit ups

Strength & Conditioning 12 min emom: 3 squat clean (TnG) 4x20 banded good mornings MetCon 5 rounds: 1 min SDHP (75/55), 1 min  Push press (75/55), 1 min wall balls (standard), 1 min rest

Strength & Conditioning 12-9-6-3 DL (use the same weight across, rest 2 minutes between each set) Double atl tabata: arch hold and hollow hold MetCon 14 min amrap: 10 BJO (24/20), 15 KBS (53.35), 200m run

Strength & Conditioning  Every 2 minutes for 10 minutes: 5 back squats (building) MetCon 20 min amrap: 25/20 cal row, 50 DU, 1 round of chief (3 Power cleans (135/95), 6 push ups, 9 air squats)

Strength & Conditioning 7x1 pause front squat (pause for 3 sec at the bottom) MetCon 3x1,000m row, 5 min rest *during your rest 50 DU, 1 min plank, :30 plank (each side)

Strength & Conditioning 10 min emom: 4 squat clean (TnG) 4x10 weighted box step ups MetCon 12 min amrap: 30 DU, 12 Sh2OH (40’s/20’s)

Strength & Conditioning 15-12-9-3 DL (use the same weight across, rest 2 minutes between each set) Double atl tabata: arch rocks and hollow rocks MetCon For time: 800m run, 5 lungesters (75/55), 400m run, 10 lungesters, 200m run, 15 lungesters, 200m run, 10 lungesters, 400m run, 5 lungesters, 800m run

Strength & Conditioning Every 2 minutes for 10 minutes: 6 back squats (building) MetCon For time: 100 T2B *4 HSPU **including 0:00

Strength & Conditioning 5x3 thrusters (from the rack) MetCon 4 rounds: 20 front squats, 25 Bar facing burpees, 30 sit ups

Strength & Conditioning 10 min emom: 4 squat snatch (TnG) MetCon 25 min amrap: 5 pull ups, 10 push ups, 15 air squats, 20 KBS (53/35)

Strength & Conditioning 8 min emom: 5 squat clean (TnG) 4x10 hamstring curls MetCon 2 rounds: 100 air squats, 50 DB snatches (40/20)

Strength & Conditioning 21-15-9 DL (use the same weight across, rest 3 minutes between each set) Double atl tabata: arch hold and hollow hold MetCon 12 min amrap: 3 DL (365/275), 15 BJO (24/20)

Strength & Conditioning 6x1 OHS (building) 3 rounds not for time: 10 cal AB, 15 T2B, 20 shoulder taps 4 rounds Not for time: 10 bench press, max reps HSPU (score is HSPU)

Strength & Conditioning 8 min emom: 5 squat snatch (TnG) 4 rounds not for time: 8 SA DB push press (building), 8 DB reverse flies, 8-12 DB curls MetCon 3 rounds: 75 DU, 75 sit ups

Strength & Conditioning 5x2 pause front squat (pause for 2 sec at the bottom) MetCon 30 min amrap: 500m row, 30 lunges, 400m run, 20 burpees

Strength & Conditioning  8x1 Sumo DL (building) 9  min emom:  1st: 2 negative pull ups, 2nd: 10 Weighted step ups, 3rd: :45 wall sit MetCon For time: 200m farmer carry, 15 rounds of cindy, 200m farmer carry

Strength & Conditioning 6x4 OHS (building) MetCon 25 min amrap: 200m run, 20 T2b, 15 S2OH (95/65), 20 KBS (53/35)

Strength & Conditioning 18 min emom: 1st: 1 squat cleans (building), 2nd: 15 weighted sit ups, 3rd: 10 DB strict presses MetCon For time: 30 DL (225/155), 30 HSPU, 50 DU, 800m run, 50 DU, 30 HSPU, 30 DL (225/155)