Daily Workout WOD, June 10, 2020

10 Jun, 2020

AHW 6.10.20

Please check your email for the invite to the 12:30pm ZOOM workout!

400m Warm Up Run

Metcon

Complete 2 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions
8 WTY Stretches

eHarmony (Time)

AQAP complete:
30 Single DB Deadlifts
30 Single DB Goblet Squats
30 Single DB Hang Squat Cleans
30 Single DB Power Snatches
30 Single DB OHS
Starting at 0:00 and EMOM thereafter: 5 No Jump Burpees
Switch arms after every 5 reps for 30 total

Time Cap: 25 mins

Metcon (AMRAP – Reps)

AMRAP x 5 mins:
400m Run Buy In
Max Effort Burpee Box Jumps in remaining time

Metcon

Complete 5 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold
Unbroken sets, rest as needed between sets

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, June 10, 2020

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