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Daily Workout WOD, January 3, 2020

1.3.20

Metcon
2 mins/side Couch Stretch
Then complete 2 sets of:
10 Supine Med Ball Adduction + Hip Thrust x10
10/side Banded Side Clams (hold 1 sec at the top)
8/side RNT Front Rack Split Squats (add load)
Then go to the bar
3 Front Squats (building)
Metcon
EMOM x 40 mins:
1. 30 secs Strict HSPUs / Pike feet on box
2. 40 sec Cal Row
3. 30 sec DB Front Rack Lunges (35/20)
4. 30 sec Burpees to 6" target
5. 30 sec HS Walk / Wall Walks
6. 40 sec Cal Assault Bike
7. 5 Front Squats at 70%
8. 30 sec Hollow Hold

This is an aerobic threshold workout. The goal is to sustain the same, steady pace all the way through.

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins