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Daily Workout WOD, July 15, 2020

15 Jul, 2020


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.
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)
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)

5 mins/side Hamstring PNF Stretch

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


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