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Daily Workout WOD, December 1, 2019

Daily Workout WOD, November 29, 2019

11.29.19 Metcon In 10 mins complete 2-3 sets of: 10 On one knee Banded Lat Pull Down with PVC 8/side OH Reverse Lunges (light plates) 6 Slow Yoga Push Ups (slow eccentric) / 6 Hand Release Push Ups (up quickly) 200/150m Row Metcon (Time) AQAP complete 6 rounds of: 5 Strict HSPUs 16 Alternating OH […]

Daily Workout WOD, November 28, 2019

11.28.19 Metcon EMOM x 8 mins: 1. 45 secs Samson Stretch 2. 10-15 Med Ball Squat Cleans 3. 8 Jump Squats (as high as you can) 4. 10 Muscle Cleans from below the knees (work on quad contact and elbow speed) Clean (Weight) 0-3 mins: Every 20 secs 1 at 75% (9 attempts) 3-4 mins: […]

Daily Workout WOD, November 27, 2019

11.27.19 Metcon 2 mins/side Overhead Banded Distraction with knee on the floor Then complete 2 sets of: 8 Snatch Grip Deadlifts + 8 Behind the neck Presses 6/side 1 Arm OH DB Squats 10 Prone Banded Row to Y Then complete 2 sets increasing of: 8 Hip Squat Snatch + 6 Snatch Balance Snatch (Build […]

Daily Workout WOD, November 26, 2019

11.26.19 Metcon Back & fourth for 25ft: Inchworm / Spiderwalk Lateral Plank Walk (L) /Lateral Plank Walk (R) Quadruped Walk / Bear Crawl Then perform the following movements for the Scapula: 15 Scapula Retractions 10 sets of this Banded Triple: High Elbow Rows + External Rotations + Press Ups Metcon In 10 mins complete the […]

Daily Workout WOD, November 25, 2019

11.25.19 Metcon Complete 2 sets of 10/side Bulgarian Split Squats (no weight) with a 5 sec hold at the bottom Then complete 2 sets of: 8/side Single Leg Hip Thrusts with the bench 8/side Front Rack DB Bulgarian Split Squats 30 sec Banded Lateral Walk Back Squat (5-5-5-3-3) in 20 mins using the above rep […]

Daily Workout WOD, November 24, 2019

11.24.19 Metcon (AMRAP – Rounds and Reps) AMRAP x 30 mins: 2 Muscle Ups (scale to Bar MUs, or Pull Ups and Dips) 4 HSPUs (scale up to Strict HSPUs, scale down to Box HSPUs or DB Shoulder Press) 8 KB Swings (70/53) 200m Run

Daily Workout WOD, November 22, 2019

11.22.19 Metcon Complete 2 sets each of: 30 sec Bent over Lat stretch on bench 5/side Bulgarian Split Squat Hold (hold for 5 secs at the bottom) Then: 10 Pike Push Ups 10/side DB Windmills Overhead Squat (Complete 4 sets of 5 reps) Rest 20 secs after each set 1 min Kipping Deficit HSPUs (45lb/35lb […]

Daily Workout WOD, November 21, 2019

11.21.19 Metcon 2 min Bench T-Spine Stretch Complete 3 sets of: 10 Banded DB Squats 3 Single Arm DB Press + 3 Push Press + 3 Split Jerks (each arm) 15 Pronated Grip Banded Pull Aparts 5 Vertical Jumps Clean and Jerk (EMOM x 8 mins: 2 at 80% of 1RM) You are not meant […]

Daily Workout WOD, November 20, 2019

11.20.19 Metcon 10/side Side Lying Windmills with PVC Roller 10/side Bird Dogs 10 Banded Scapula Push Ups 30 secs/side Half Kneeling Bottoms Up KB Hold 5/side Dragon Lunges (hold for 5 secs at the bottom) Push Jerk (Complete 4 sets of 5 reps at 75%) Rest 30 secs after each set and then complete Max […]

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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