Daily Workout WOD, January 9, 2020

1.9.20

Metcon

2 mins/side Couch Stretch
Then complete 2-3 sets of:
8/side Front Foot Elevated Split Squats
8 Banded Squats (T30X1)
8/side Med Ball Deadbugs

Front Squat (4 sets of 3 reps at T31X1)

Rest 15 secs after FS
10-8-8-X Back Squats with same weight as FS
Rest 90 secs-3 mins between rounds

X for Back Squat is max effort at the weight used for final set of Front Squats.

Back Squat (1 set for max reps)

Metcon (AMRAP – Rounds and Reps)

AMRAPx 15 mins:
200m Run
15 C2B Pull Ups
15 DB Push Press (50/35)

Completed 200m run counts as 1 rep.

Metcon

Optional Extra Work

Complete 7 sets of:
3 Power Cleans at 80-85% of 1RM
Rest 30 secs
30% Max Effort Ring MUs
Rest 90 secs

EMOM x 10 mins:
1. 25-50ft HS Walk
2. 50-60 DUs

Complete 3 sets of:
10-15 Ring Rows (T2120)
12 DB Reverse Flys
15 Fore Arm Leaning on Swiss Ball

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs