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Daily Workout WOD, August 5, 2020

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05 Aug, 2020


90 secs/side Banded Groin Stretch with post
Then complete 2 sets of:
8/side Step Down on Box
8/side Side Plank Banded Side Clam
30 sec Banded Squat Hold
Back Squat (5 sets of 3 resp at T23X1)
Build to your heaviest and perfect 3 for the day
Back Squat (EMOM x 5 mins: 2 at 90% heaviest 3 rep)
Use 90 % of the heaviest weight you lifted in the previous Tempo Back Squat.
No tempo here just regular squats. Focus on your speed coming out of the hole!
Metcon (Time)
AQAP complete 5 rounds of:
5 Hang Squat Clean to Thrusters (115/80)
5 Thrusters (115/80)
5 Front Squats (115/80)
10 Burpees over Bar sideways x10

Time Cap: 12 mins

The goal today is to hit the barbell work UNBROKEN. If needed beginners can scale to DBs.


Complete 3 sets of:
12 Prone WTY off of the Incline Bench
12/side DB Powell Raises
10/side DB Windmills

Optional Extra Work

AQAP compete 3 rounds of:
12-8-4 Sandbag to Shoulder (150/100)
20-15-10 Burpee Box Jump Overs (24/20)
15-10-5 Strict Ring Dips/Push ups

EMOM x 9 mins:
1. 7/side Weighted Hollow OH DB Press
2. 12 Pikes on Rower (squeeze at the top)
3. 30 sec Russian Twists with a plate (25/10)

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