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 Plate)
Rest 2 mins

For the HSPUs choose a height you can hit at least 6-7 reps unbroken straight on your first set. Scale to 90 sec regular Kipping Practice or 10-12 Box Strict HSPUs (down in 2 secs)

Metcon

Every 3 mins for 21 mins (7rds):
15/10 Calorie Row or 12/9 Calories Assault Bike
8 Burpees over the Rower
10 Box Jumps (24/20)
12 KB Swings (70/53)

Keep the same pace for each set

Metcon

Optional Extra Work

Complete 3 sets of:
4 x 50ft Sled Push (6/4 plates)
Rest 20 secs
1 min Max Rep OHS (135/95)
Rest 3 mins

6-8/side 1 Arm DB Row (light and focus on scapula here)
Rest 20 secs
6-8/side 1 Arm Neutral Grip DB Strict Press (light, down in 2 secs)
Rest 90 secs

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, November 22, 2019

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