Daily Workout WOD, May 12, 2020

12 May, 2020

AHW 5.12.20

Please check your email for the invite to our 7:15am & 12:30pm ZOOM Workouts!

Metcon

200m Run or 1 min of movement

Then in 10 mins complete 2 rounds of:
10 DB Bulgarian Split Squats + 10 sec hold at parallel (R)
10 DB Bulgarian Split Squats + 10 sec hold at parallel (L)
20 sec Oblique Dips + 20 sec Hold (R)
20 sec Oblique Dips + 20 sec Hold (L)
10/side Single Leg Romanian Deadlifts

Legs Gone Bad 3 (Time)

24-22-20-18-16-14-12-10-8-6-4-2
Jump Squats
Jump Lunges

Time Cap: 15 mins

Metcon

"21s"

7 Lower Half Reps
7 Upper Half Reps
7 Full Reps

Compete 2 sets of:
Bicep Curls
Shoulder Press
Upright Row
Triceps Extensions
Single Arm Bent Over Rows

Time Cap: 15 Mins

Metcon

Complete 5 rounds of:
10/side Leg Swings in Side Plank on elbow

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, May 12, 2020

RESOURCES

NAVIGATION

Location