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Daily Workout WOD, June 22, 2020

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22 Jun, 2020


Dynamic mobility
90 sec/side Kneeling Samson Stretch 90 sec/side Hip 90/90

Then complete 2 sets of :
5/side Rear Foot Elevated Split Squat Hold (5-10 secs in bottom on each)
5 x 10 sec Hip Thrust Hold at top

Complete 3 sets of:
6/side Barbell Back Rack Reverse Lunges
Rest 30 secs
30 sec Back Extension Hold
Rest 30 secs
45 sec/side Weighted or Non-Weighted Side Plank
Rest 90 secs only

Work up to your toughest 6/side for the Lunges. Down in 2 secs on each of the Lunges.
Every 5 mins for 15 mins (3 rounds):
20 Front Squats (135/95)
500/400 Row

The goal is to hit the Front Squats unbroken each set. Try to go at a hard pace on the Rower right away. Scale the weight accordingly.
4 min Hip Stretch of your choice
Optional Extra Work

EMOM x 15 mins:
10 sec Assault Bike Sprint

Complete 3 sets of:
1 mins Swiss Ball Front Plank (forearm)
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jun 2

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


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


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.


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