Daily Workout WOD, January 31, 2020

31 Jan, 2020

1.31.20

Metcon

2 mins Hip 90/90 Stretch
Then complete 3 rounds for quality of:
5/side Front Foot Elevated Split Squats (hold for 5 secs at the bottom)
8-10 Easy Banded Elbow Push Ups (down in 3 secs)

Back Squat (5 sets of 3 reps at 80-85% 1RM)

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

For the Back Squat stay at one weight for the whole 5 sets.

DB Bench Press (Building to heavy 6(-1))

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
7 Deadlifts (245/165)
1 Legless Rope Climb (scale to 1 Rope Climb)
7 Strict Ring Dips

Rest 2 Minutes

Metcon (Time)

15-20-25
Push Ups
T2B

Time Cap: 6 mins

(For Time and Quality)

Metcon

Optional Extra Work

Complete 4 sets of:
8(-1) Fat Bar Bent Over Row (TX120)
Rest 30 secs
45 sec OH Yoke Hold or Double KB OH Carry
Rest 30 secs
25-35 sec L-Sit
Rest 90 secs

EMOM x 10 mins:
10 sec All Out Sprint on Assault Bike
(these are all out effort, no strategy, no pacing, push and keep highest RPM as possible)

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Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, January 31, 2020

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