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Daily Workout WOD, July 10, 2020

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10 Jul, 2020


2 mins/side Banded Hamstring Stretch
Then complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Dead Bugs
10 No Jump Burpees
Romanian Deadlift (6-4-6-4-6-4)
You can use Double overhand grip or mixed grip.
Rest up to 2 mins between sets!
Deadlift (Every 45 secs for 6 mins: 2 at 85% of 4RM)
These reps MUST be TOUCH and Go!
All sets at one weight!
Metcon (Time)
Box Jumps (24/20)
KB Swings (70/53)
Max(-1) Strict Ring Dips after each set

Time Cap: 12 mins
If you are unable to perform Strict Ring Dips then substitute Push Ups
Complete 3 sets of:
3-6 Strict T2B /Toes to Rings
3/side Alternating V-UPs
6 V-UPs
6 Straddle V-UPs
12 Hollow Rocks
12 sec Hollow Hold
Rest up to 90 secs
Optional Extra Work

Complete 3 sets of:
Max(-1) Wide Grip Strict Pull Ups
Rest 20 secs
10(-1) Supinated Grip Barbell Bent Over Row
Rest 90 secs

Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
8-10/side Rear Foot Press on wall Single Leg Deadlifts (use landmine with strap for more weight)

Post Training Stretch
3 mins/side Banded Bully

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