Daily Workout WOD, April 12, 2020

12 Apr, 2020

AHW 4.12.20

Metcon

E5MOM x 25 mins:
5 Man Makers (35/25)
Push Up, 1 arm Row, 1 arm Row, Squat Clean Thruster
10 DB Burpees
20 DB Front Squats

Metcon

Alternating TABATA:
Flutter Kicks
Reverse Burpees
Plank Jacks
Inch Worms

20 secs work, 10 secs rest.
Move through the exercises so that you complete each twice.

Metcon

30-45 min Walk or easy Jog

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