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Daily Workout WOD, August 26, 2020

26 Aug, 2020

8.26.20

Metcon
200m Run
90 secs/side Couch Stretch
10 Med Ball Squat Cleans
10 Prone PVC Behind The neck Press
30 sec Banded Squat Hold with Barbell in front rack
10 Barbell Front Squats
Clean + Front Squat (EMOM x 5 mins: 2 + 1 at 75% of 1RM)
Perform Clean with full squat followed by Front Squat

No Belts

Rest 1 Minute
Clean + Front Squat (EMOM x 5 mins: 1 + 1 at 80%)
Perform Clean with full squat followed by Front Squat

No Belts

Rest 1 Minute
Clean + Front Squat (EMOM x 5 mins: 1 + 1 at 85%)
Perform Clean with full squat followed by Front Squat

No Belts
Metcon (Time)
AQAP complete 4 rounds of:
25 Thrusters (95/65)
100-75-50-25 DUs

Time Cap: 12 mins

Use same reps for Singles

Metcon
IN CLASS STRETCH
1 min/side Hamstring or Hip Stretch
1 min/side Pec Stretch on Post
Metcon
Optional Extra Work

Complete 4 sets of:
15-20 T2B / Strict Knee Raises
Rest 30 secs
12 Deadlifts at 50% of 1RM
Rest 30 secs
20/15 Cal Ski Erg or Row
Rest 30 secs
30 sec/side WTD Side Plank
Rest 1 min

Complete 3 sets of:
1 min Pec Stretch
12 Prone Trap Raise on Incline Bench
12 DB Reverse Flys (thumbs up)
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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