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Daily Workout WOD, November 25, 2019

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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 scheme build to a heavy and PERFECT 3 rep. Nothing sloppy, NO BELTS, keep that core solid!
Metcon (6 Rounds for reps)
Complete 6 sets of the following:

AMRAP x 2 mins:
1 min for max effort of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Then 1 min Max Cal Row
Rest 2 mins

Count total reps + total calories each round

You should be able to hit 1 total round of "DT" unbroken with the selected weight. If you cannot then scale the weight accordingly.

Optional Extra Work

Complete 3 sets of:

AMRAP x 2 mins:
1 min Max Wall Balls
1 min Max Ski Erg or Assault Bike
Rest 2 mins

Complete the following mobility movements:
3 mins/side Foam Roll IT Band
3 mins/side Lacrosse Ball Pec Smash
5 mins/side Traditional Couch Stretch
3 mins/side Banded Hamstring PNF Stretch
3 mins/side Banded Bully Stretch

Archives Previous WODs
Daily Workout - Wed, Mar 22

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold


Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.


In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps