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Daily Workout WOD, December 5, 2019

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12.5.19

Metcon
2 mins/side Banded Front Rack Stretch
Then complete 2 sets of:
8/side Front Rack Goblet Bulgarian Split Squats
8 Banded Slides
10 Clean Grip Romanian Deadlifts + 10 Hang Muscle Cleans
Clean (EMOM x 8 mins: 1 full Squat Clean)
Start at 65% of your 1RM and build to 80%. Then use that weight for the final 5 sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
15/10 Cal Row
25ft HS Walk / 6-10 Ring Dips / 10-15 Push ups
5 Squat Cleans at 75% of your 1RM
25ft HS Walk / 1-3 Wall Climbs / 3 Walk Outs to Push Up
Metcon
Optional Extra Work

9-7-5 Ring MUs / BAR MUs
Devil’s Presses (50/35)

If you can’t perform MU go with 21-15-9 C2B and switch them
tomorrow for T2B. So only T2B on your second workout tomorrow.

3 mins/side Foam Roll IT Band + Lat
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Overhead Banded Distraction

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins