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Daily Workout WOD, July 15, 2020

15 Jul, 2020

7.15.20

Metcon
2 mins/side Banded Groin Stretch
Then complete 2 sets of:
8/side RNT Front Rack Split Squats
8/side Single Leg Hip Thrusts
30 sec Banded Squat Hold
Back Squat (In 20 mins complete 6 x 6 (T20X1))
Build to a heavy 6 rep.
Rest up to 2 mins 30 secs between each set.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
20 Alternating DB Snatches (50/35)
15 Double DB Step Up & Overs (24/20)
25/20 Calorie Row

Take a little rest between each exercice so that you can optimize your grip on each exercise.
Metcon
In Class Core
In 8 mins complete 3 sets of:
15 Strict Knee Raises – slow & controlled
45 sec Front Plank Hands on Rings
Rest 90 secs
(you can use DBs instead of rings)
Metcon
Optional Extra Work

EMOM x 12 mins:
1. 30 sec Sandbag Cleans (150/100)
2. 30 sec Sandbag Squats (150/100)
3. 30 sec Sled Pull (7/5 plates)

If you have no Sandbag then use 2KB (70/53 or 53/35)

Complete 1 set of:
For 10 mins:
1 min Assault Bike at 10 min time trial pace
1 min Recovery Pace
Rest 2 mins

For 10 mins:
1 min Assault Bike at 10 min time trial pace
1 min Recovery Pace
(Asaault Bike = 62-65rpm / 53-56 rpm)

POST TRAINING STRETCH
5 mins/side Hamstring PNF Stretch

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