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Daily Workout WOD, March 20, 2020

20 Mar, 2020

3.20.20

Metcon
2 mins/side Couch Stretch
Then complete 2 sets of:
30 sec Med Ball Adduction Squeeze
10 Med Ball Hip Thrust with Med Ball between knees – hold for 30 secs on last rep (on heels only)
6/side OH Reverse Lunges – hold for 3 secs at the bottom
45 sec Reverse Hyper Hold off of bench (focus on squeezing your Glutes here and not your lower back
Back Squat (Weight)
Complete 4 sets of:
10 Back Squats T40X1
Rest 30 secs
6-8 Nordic Curls with a partner (down as slow as possible)

NO BELT ON THE SQUATS!

Metcon
EMOM x 10 mins:
1. 30 sec Row for Cals
2. 8-12 TnG Power Snatches (95/65)

Rest 4 Mins
Metcon
EMOM x 10 mins:
1. 15 Wall Balls (20/14)
2. 30 sec 25ft Shuttle Runs
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 30 sec Assault Bike Cals / Row for Cals
2. 15 TnG Power Cleans (95/65)

Rest 4 mins

Complete 3 sets of:
30-45 sec Hollow Hold
Rest 30 secs
45 sec Hands on Swissball Feet on Bench Plank
12/side KB Single Leg Deadlift – down in 3 secs

Metcon (Time)
AT HOME WOD

For 10 mins at a warm up pace rotate through:
5 25ft Shuttles (down and back is 1 shuttle)
20 High Knees
10 Inchworms
20 Crossovers
20 Speedskaters
20 sec Bottom of Squat Hold
20 sec Plank Hold

AQAP complete:
20 Burpees
20 Push Ups
15 Burpees
30 DB Shoulder Press
12 Burpees
40 Lunges (20 each leg)
10 Burpees
50 Squats
8 Burpees
60 Sit Ups

Alternating TABATA:
Plank
Hollow Hold

Record time to complete metcon

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins