Category: Daily WOD

AMReps 9 mins (2,4,6,…): Back Squats and Toes-to-bars

As many reps as possible in 9 mins of:
2 Back Squats, 115/75 lbs
2 Toes-to-bars
4 Back Squats, 115/75 lbs
4 Toes-to-bars
6 Back Squats, 115/75 lbs
6 Toes-to-bars
…
Continue adding 2 reps each round to each movement until time expires.

Back Squat 6-5-4

Back Squat 6-5-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Push Press 3-3-3-3

Push Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FGB Style – Wall Ball, Push Press and Bike Cal

5 rounds, 1 min per station, for reps:
Wall Ball, 20/14 lbs
Push Press, 95/65 lbs
Bike Calories
Rest 1 min

Solo WOD: FT: Run; then Power Cleans, Push-ups, and Air Squats Ladder

For time:
Run, 800 m
— then —
6 rounds of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
— then —
Run, 400 m
— then —
4 rounds of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
— then —
Run, 200 m
— then —
2 rounds of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Team WOD: FT: Running Chief: Runs; then Power Cleans, Push-ups, and Air Squats

For time:
Partner Run, 800 m
— then —
12 rounds of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
— then —
Partner Run, 400 m
— then —
8 rounds of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
— then —
Partner Run, 200 m
— then —
4 rounds of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick

Overhead Squat 2-2-2

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
10 Overhead Squats, 75/55 lbs
10 Toes-to-bars

Hang Power Clean 3-3-3-3

Hang Power Clean 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

8 RFT: Double Unders, Alternating Dumbbell Snatches, and Lateral Burpee Over Dumbbells

8 rounds for time of:
24 Double Unders
12 Alternating Dumbbell Snatches, 50/35 lbs
8 Lateral Burpee Over Dumbbells

3x AMRAP 6 mins: Row, Wall Balls, and Burpee Box Jump Overs

For 3 cycles:
AMRAP in 6 mins of:
Row, 200/150 m
12 Wall Balls, 20/14 lbs
6 Burpee Box Jump Overs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Back Squat 7-6-5

Back Squat 7-6-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 30 mins: Run, Walking Lunges, Deadlifts, Sit-ups and Pull-ups

Complete as many rounds as possible in 30 mins of:
Run, 800 m
40 Walking Lunges
40 Deadlifts, 155/105 lbs
40 AbMat Sit-ups
20 Pull-ups

Deadlift 2-2-2

Deadlift 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Push Jerk: 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

FT: Handstand Push-ups, Ring Dips, and Row

For time:
21 Handstand Push-ups
21 Ring Dips
Row, 250 m
15 Handstand Push-ups
15 Ring Dips
Row, 250 m
9 Handstand Push-ups
9 Ring Dips
Row, 250 m
6 Handstand Push-ups
6 Ring Dips
Row, 250 m
3 Handstand Push-ups
3 Ring Dips
Row, 250 m

Solo WOD: Frankenchipper 2.0

For time:
Run, 800 m
30 Kettlebell Swings, 53/35 lbs
21 Thrusters, 75/55 lbs
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs

Team WOD: Team Frankenchipper 2.0

For time:
Partner Run, 800 m
60 Kettlebell Swings, 53/35 lbs
42 Thrusters, 75/55 lbs
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps, 24/20 in
60 Partner Alternating Wall Balls, 20/14 lbs

AMRAP 25 mins: Row Calories, Run, Bike Calories, and Run

Complete as many rounds as possible in 25 mins of:
30/24 Row Calories
Run, 200 m
30/24 Bike Calories
Run, 200 m
Rest 2 mins

Checkout (Opt. A): AMReps 1 min: Strict Pull-ups

As many reps as possible in 1 min of:
Strict Pull-up

Checkout (Opt B): AMReps 1 min: Bar Muscle Up

As many reps as possible in 1 min of:
Muscle Up (Bar)