Daily Workout

Strength Front Squats 6 sets of 3 reps WOD For time Run 800m 50 Double Unders 10 Burpees Run 400m 50 Double Unders 15 Burpees Run 200m 50 Double Unders 20 Burpees

Strength FInd 1 rep Max Snatch WOD For time 25 Power Snatches, 95/65 15 C2B Pull ups 25 Overhead Squats, 95/65 15 C2B 25 Thrusters, 95/65 15 C2B

Strength Bent Over Rows 7 sets of 5 reps WOD 20 min EMOM odd: 7 CTB Pull Ups even: 7 Hang Power Cleans 135/95

Strength Strict Press 3 sets of 5 reps; 65%,75%,85% WOD 4 Rounds 200 m Run 21 WallBalls 20/14 12 Deadlifts 185/125

Strength Back Squats 3 sets of 10 reps WOD 7 min AMRAP 5 Clusters 95/65 7 Burpees Rest 1 min 7 mins Row for Cals Rest 1 min 7 min AMRAP 5 KB Snatches 53/35 7 Box Jumps 24/20

Strength Weighted Dips 5 sets of 3 Reps WOD 7 Rounds 7 Toes to bar 7 Pistols 7 KB Swings 53/35

WOD "Marco" 3 Rounds for Time 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lbs) U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the...

Strength High Hang Muscle Snatch 5 sets of 3 reps WOD 5 rounds 5 Power Snatches 135/95 10 Box Jumps 30/24

Strength Bench Press 3 sets of 5 Reps WOD 3 Rounds 400 m Run 21 KB Swings 53/35 15 K2E

Strength Plank holds: 1:00 - :50 - :40 - :30 - :20 - :10 - :20 - :30 - :40 - :50 - 1:00 WOD 7 min AMRAP 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks185/135 rest 2 min 7 min AMRAP 6 Burpees 3 Bar Muscle ups

Strength Strict Press 5 sets of 5 reps Back Squat 5 sets of 5 reps WOD Complete 2 rounds: Sprint 50 m Rest 30 seconds Sprint 50 m Rest 30 seconds Sprint 50 m Rest 30 seconds Sprint 50 m Rest 2 minutes between rounds.

Strength Deadlifts 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD For time: 30 Calorie Row 30 Wallballs 20/14 30 T2B 30 Front Squats 115/75 30 Burpee Box Jump Overs 24/20 30 Front Squats 30 T2B 30 Wallballs 30 Calorie Row