Daily Workout WOD, January 16, 2020

16 Jan, 2020

1.16.20

Metcon

Complete 2 sets of:
8 Inchworms
8/side Mountain Climbers (slow)
15 sec Hollow Hold
Then directly into 2 sets of:
12 Light Russian KB Swings
8/side DB Single Leg Deadlifts

Deadlift (5 sets of 5(-2))

Rest 1 min
6(-1) Bench Press TX130
Rest 1 min

Bench Press (Build to heavy 6(-1) at TX130)

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins:
300/250m Row
60 DUs/ 60 Singles
15 Burpees to 6" Target
20 Feet on Bench Crunches
(Rx+: 15 GHD Sit Ups)

Divide reps as desired. One works while other rests.

Metcon

Optional Extra Work

AMRAP x 10 mins:
1 Legless Rope Climb/ 2 Rope Climbs
8 Push Ups
15 sec L-Sit on Paralletes

Complete 3-4 sets of:
10/side DB Single Leg Deadlifts
Rest 20 secs
6-8 GHD Raises
Rest 90 secs

Complete 3 sets of:
8 DB Skull Crushers T2120
Rest 20 secs
8 DB Curls (Back to Wall) T2120
Rest 20 secs
15 DB Reverse Flys (thumbs up) on Incline Bench
Rest 90 secs

Archives

Previous WODs

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Daily Workout WOD, January 16, 2020

RESOURCES

NAVIGATION

Location