Daily Workout WOD, March 26, 2020

26 Mar, 2020

AHW 3.26.20

Metcon

Perform 15 mins of Moderate Cardio:
Run, Walk, Bike, Row, Jump Rope, Swim, etc

You can choose any one or combination of the above

Metcon (Time)

AQAP complete 5 rounds of:
10 Pike Compressions (see You Tube link below)
25 Lunge, Lunge, Squat
(Lunge left, Lunge right + Squat = 1 rep)
50 Jumping Jacks

This one comes from @spealprogramming
Pike Compressions:

At Home JT (Time)

21-15-9
HSPUs / Pike Push Ups / Feet on Chair HSPUs
Push Ups
Feet Elevated Bench/Chair/Couch Dips

1K Run (Time)

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, March 26, 2020

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