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Daily Workout WOD, January 21, 2020

21 Jan, 2020

1.21.20

Metcon
Complete 2 sets of:
1 min/side Couch Stretch
10 Hip Thrust with Med Ball squeeze between knees
5/side Single Leg 5 sec Hip Thrust Hold on Med Ball
45 sec KB Goblet Squat Hold at the bottom of squat with mini band just below knees
Front Squat (5 sets of 5 reps with 2 sec pause at 90 degrees)
Build to heavy 5(-2)
The pause is on the way DOWN!
No Belts!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
30-20-10 Pull Ups
21-15-9 DB Hang Cleans (50/35)
21-15-9 T2B
21-15-9 Strict Ring Dips
30-20-10 Hollow to Crunch

DB Hang Cleans can be Power or Squat
Metcon
Optional Extra Work

EMOM x 12 mins:
1. 8-10 Feet on Bench Ring Rows (T2120)
2. 30 sec Weighted Hollow Hold
3. 12 DB Reverse Flys (T2020)
4. 45 sec Plank with Feet on Bench and Hands on DBs Externaly Rotated (you can put your feet on a Swiss Ball or Med Ball here)

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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