Daily Workout WOD, December 18, 2019

12.18.19

Metcon

2 mins/side Banded Couch Stretch
90 secs/side Banded Hamstring PNF Stretch

Then go directly into next portion

Metcon

Complete 3 sets of:
12-10-8 Front Rack Bulgarian Split Squats
Rest 30 secs
45 sec Stir the Pot on Med Ball
Rest 90 secs

Metcon (AMRAP – Reps)

Partner AMRAP x 24 mins:
A – Max Distance Row
B – Burpees to 6" target

At each 3 min interval each partner completes 15 Thrusters (95/65)

Switch movements after each set of Thrusters

Score = Total distance on the Row + total Burpees

Metcon

Optional Extra Work

3 mins/side Foam Roll IT Band + Lats
3 mins/side LAX Ball Pec Smash
3 mins/side Banded Hamstring PNF Stretch
3 mins/side Banded Bully

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Previous WODs

6.27.22

Metcon

200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches

Metcon

Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs

Metcon

EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees

Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.

Metcon

IN CLASS MOBILITY
90 secs/side Banded Lat Stretch

Metcon

Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Daily Workout WOD, December 18, 2019

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Daily Workout WOD, December 18, 2019

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!