Daily Workout WOD, December 13, 2019

12.13.19

Metcon

Three lines dynamic warm up (25ft back and forth):
High Knees
Heel Flicks
Spider Walk
Side Shuffle
Lateral Walking Plank
Bear Crawl
30 sec Handstand Hold (or use wall or box)
Then complete 2 sets of the following Rotator Cuff movements with a band:
10 Pull Downs
10 Reverse Flys + 10 External Rotations + 10 Y Stretches

Metcon

Every 3 mins for 15 mins (5 rds):
6 Cal Row
6 HSPUs
6 Hang Cleans (95/65)

Add 3 reps every 3 mins

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
10 Alternating OH BB Lunges (95/65)
12 T2B
10 Alternating OH BB Lunges (95/65)
8 Burpees over Bar (bar facing)

1 partner completes full round while other rests. Switch when round completed.

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Previous WODs

Daily Workout - Fri, Jun 2

Metcon

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

Technique

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

Metcon

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.

Metcon

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

RESOURCES