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Daily Workout WOD, June 30, 2020

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30 Jun, 2020


In 6 mins complete 2 sets of:
10 Banded Reverse Flys
10 Banded Pull Downs
6-8 Close Grip Push Ups (down in 3 secs)
15 Hollow Rocks (20 sec Hollow Hold)
Bench Press (Weight)
Complete 3 sets of:
8 Bench Press (T40X1)
Rest 30 secs
12 Prone Trap Raises
Rest 2 mins
5 mins Skill Work:
1. Beat Swings
2. Huge Beat Swings
3. Half Kip Pull Ups or Regular for those who have it
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Row or 20/15 Cal Assault Bike
6 Strict HSPUs
15 Pull Ups or 15 T2B/Hanging Knee Raises
15 Box Jumps (24/20)
Rest 90 secs after each round

Scale the Pull Ups to T2B or Hanging Knee Raises if needed.
Strict HSPUs should be unbroken, scale accordingly.
Optional Extra Work

EMOM x 8 mins:
Ring MU #
Choose a number you can hit every minute for the duration.
If you are unable to perform Ring MUs scale to Bar MUs.
Unable to do Bar MUs scale to 20 secs of Jumping Bar MUs

EMOM x 16 mins:
1. 20 sec Ring Row Hold (feet on bench)
2. 20 sec Top of Dip Hold
3. 20 sec L-Sit on Paralletes / 20 sec GHD Hold
4. 40 sec Freestanding HS Hold practice
(If you are unable to comlete a Freestanding HS hold then perform a 40 sec Double KB OH Hold)

Post Workout Stretch

5 min OH Barbell Thoracic Extension (can use yoga block also on this one)

Archives Previous WODs
Daily Workout - Thu, Jun 1

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