Daily Workout WOD, April 1, 2020

01 Apr, 2020

AHW 4.1.20

Metcon

FOAM ROLL
Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts:
Back of Shoulders
Traps (L+R)
Mid to Lower Back
Glutes
Hamstrings (L+R)
Calves (L+R)
Quads
IT Band (L+R)

If you do not have a Foam Roller then spend 5-10 mins in a total body stretch and warm up

Metcon (6 Rounds for reps)

Complete the following for reps:
2 mins Max DUs/Singles
Rest 1 min
2 mins Max Push-ups
Rest 1 min
2 mins Max Sit-ups
Rest 1 min
2 mins Max Air Squats
Rest 1 min
2 mins Max Burpees
Rest 1 min
2 mins Max Alternating Step Ups

Metcon

Complete 10 rds of:
Sprint 100m
Walk 100m

If you are unable to run outside then perform 10 rounds of 30 secs fast High Knees, 30 secs rest

Metcon

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

Only rest for the 90 secs at the end of each set

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, April 1, 2020

RESOURCES

NAVIGATION

Location