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Daily Workout WOD, February 5, 2020

05 Feb, 2020


Complete 2 sets of:
30 secs/side Deficit Split Squat Hold
1 min Slow Mountain Climbers (feet on bench/box)

Then complete 2 sets of:
30 sec KB Banded Squat Hold (hard)
30 sec Med Ball Hip Thrust with squeeze (adductors)

Then with the barbell perform:
8/side Front Rack Split Squats (hold for 3 secs at the bottom)

Front Squat (5 sets of 2 reps (2 sec pause at 90))
Between stets perform:
30 sec/leg Airplanes to work on stability and a better Glute Med/Hamstring engagement while squatting
Front Squat (Perform 1 set for max reps at heaviest 2 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
3 Burpee Bar MUs
7 Thrusters (135/95)

Scale Bar MUs to:
7-9 C2B Pull Ups
9-12 Pull Ups

For Thrusters choose a weight you can hit unbroken for entire AMRAP.

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
7 T2B
7 OHS (135/95)
Optional Extra Work

Complete 4 sets of:
1 min High Intensity Assault Bike
Rest 1 min
1 min High Intensity Ski Erg
Rest 1 min

Complete 4 sets of:
8-6-6-5/side 1 Arm Glute Bridge Bench Press
Rest 30 secs
6/side Seated Alternating DB Press (neutral grip)
Rest 30 secs
8-10 Horizontal Ring Row (T2120)
Rest 90 secs

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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