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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
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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