Daily Workout WOD, May 4, 2020

04 May, 2020

AHW 5.4.20

Please check your email for the invite to our 12:30 & 5:15pm ZOOM Workouts!

Metcon

Alternating TABATA
30 DUs / 60 Singles
5 Walk Outs to Push Up with Jump In
4/side Spiderman Lunge with Thoracic Twist
30 sec Hollow Hold

Metcon

EMOM x 10 mins:
10 Bicep Curls
5 Push Ups
10 Strict Shoulder Press
5 Push Ups

Should have about 20 secs rest each minute. Adjust reps/weight accordingly.

Metcon (Time)

AQAP complete 10 rounds of:
25 DUs / 50 Singles
8 Burpees over DBs
6 Single Arm DB Snatches
4 Single Arm OH Lunges
2 DB Goblet Squats

Time cap: 25 mins
Alternate arms each round: Rd 1 = Left, Rd 2 = Right

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 mins:
20 Russian Twists
20 sec Hollow Hold
20 Pike Compressions

Archives

Previous WODs

9.26.22

Metcon

200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)

Front Squat (6-6-5-5-4-4 (-2))

In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.

Metcon (Time)

AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row

Time Cap: 17 mins

Metcon

IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose

Metcon

Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

Daily Workout WOD, May 4, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Daily Workout WOD, May 4, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!