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.

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Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, January 3, 2020

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