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Daily Workout WOD, January 21, 2020

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift