Daily Workout WOD, June 24, 2020

24 Jun, 2020

6.24.20

Metcon

2 mins/side Couch Stretch
Complete 2-3 sets of:
6/side Front Rack BB Box Step Ups

Try to go a bit heavier, like a heavy activation.

Metcon (Time)

AQAP compete 5 rounds of:
7 Power Cleans (135/95)
5/side Back Rack Lunges (135/95)
10 Burpees Over Bar (bar facing)

Time Cap: 10 mins

Use weight that allow to go unbroken on each barbell exercise

Rest 5 Mins

Metcon (Time)

AQAP compete 5 rounds of:
15 Deadlifts (135/95)
12 Pull Ups
9 Burpees to a 6" Target

Time Cap: 10 mins

Use weight that allow to go unbroken on each barbell exercise

Rest 5 Mins

Metcon (Time)

AQAP compete 6 rounds of:
7 Thrusters (95/65)
9 T2B
35 DUs / 50 Singles

Time Cap: 10 mins

Use weight that allow to go unbroken on each barbell exercise.
Do not start with this metcon!

Metcon

Optional Extra Work

Complete 4 sets of:
8 Alternating Incline DB Bench Press
Rest 30 secs
10 DB Skull Crusher on Floor
Rest 30 secs
15-12-10-8 Weighted Anchored Sit Ups

Complete 3 sets of:
7-7-7 Banded Barbell Curls (7 low to mid, 7 mid to high, 7 full)
15 Prone Trap Raises
Rest 90 secs

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

RESOURCES