Daily Workout WOD, March 9, 2020

09 Mar, 2020

3.9.20

Metcon

2 mins/side Couch Stretch
The complete 2 sets of:
30 sec Med Ball Adduction squeeze between knees into
10 Med Ball Hip Thrusts with a 3 sec hold (stay on your heels)
10 Front Rack RNT Split Squats T30X1

Metcon

Complete the following Back Squat warm up:

5 at 30% T33X1
5 at 40% T33X1
5 at 50%
4 at 60%
4 at 70%
3 at 80% then 2 reps

Back Squat (Build to a heavy 2 rep for the day)

Metcon (Time)

AQAP complete 3 rounds of:
16 Single Arm OH DB Lunges (50/35)
16 T2B
16 Burpees over DB (sideways)

2nd round – Burpees over DB (DB facing)
3rd round – Burpee Box Jump Overs (24/20)

Time Cap: 15 mins

Metcon

Optional Extra Work

Complete 3 sets of:
30-45 sec Hollow Hold
30-45 sec/side Side Plank
30-45 sec Front Plank
Rest 90 secs

Archives

Previous WODs

Daily Workout - Fri, Jun 2

Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean

Daily Workout WOD, March 9, 2020

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