Daily Workout WOD, November 18, 2019

11.18.19

Metcon

2 mins/side Banded Couch PNF Stretch
Then complete 2 sets of:
10/side RNT Front Rack Split Squats
30 sec Banded Squat Hold
10 Banded Slides

Front Squat (In 18 mins complete 5 sets of 5 reps)

Rest 2 mins between sets
Build to heavy 5 rep for the day

Rest 2 Minutes

Metcon

EMOM x 10 mins:
1. 4 Thrusters (heavy)
2. 25-50ft HS Walk / 30 secs of HS Shoulder Taps or Wall Climbs

Metcon (Time)

AQAP complete 5 rounds of:
10 Thrusters (115/80)
12 Burpees over Bar (bar facing)

Time Cap: 10 mins

The goal should be to go UNBROKEN on the Thrusters and then a steady pace on the Burpees.

Metcon

Optional Extra Work

AQAP complete:
15-12-9 Hang Power Cleans (185/125)
7-5-3 Burpee Ring MUs
(scaling option for the MUs: Burpee Bar MUs or Burpee C2B Pull Ups but 10-8-6)
Time Cap: 7 mins

Forearm Front Plank on Swissball
3-4 sets of 45 secs
Rest 1 min 15 secs

3 sets of 25 reps:
Feet on Bench Crunches

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

Daily Workout WOD, November 18, 2019

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Daily Workout WOD, November 18, 2019

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!