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Daily Workout WOD, December 2, 2019

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2 mins/side Couch Stretch
Then complete 2 sets of:
8/side Banded Side Clam with a 3 sec hold on top
1 min Med Ball Deadbug
Complete 3 sets of:
8/side DB Bulgarian Split Squats
Rest 30 secs
7 Single Leg Hip Thrusts off of bench (hold for 7 secs each)
Rest 30 secs
45 secs/side Side Plank
Rest 2 mins
Metcon (3 Rounds for reps)
Complete 3 sets of the following:

AMRAP x 2 mins:
10 Deadlifts (245/170)
10 Burpees over Bar (lateral)

Rest 1 min

AMRAP x 2 mins:
1 min Max Calorie Assault Bike or Row
Max Burpee Box Jumps (24/20) in the remaining time

Rest 2 mins

Optional Extra Work

10 mins Assault Bike at FTP / Slow Pace
(for example: Men – 57-60 / Women – 47-50)

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean