Daily Workout WOD, August 28, 2020

28 Aug, 2020

8.28.20

Metcon

EMOM x 6 mins:
1. 40 sec Row
2. 40 sec Supine Plate Press
3. 40 sec Banded Pull Aparts

Bench Press (Weight)

Complete 4 sets of:
2 Bench Press (build to heavy 2 rep)
Rest 30 secs
2 Weighted Strict Chin Ups (build to heavy 2 rep)
Rest 2 mins

Metcon (6 Rounds for reps)

Complete 3 sets of:

AMRAP x 2 mins:
5/side OH Barbell Lunges (at 60% of 1RM OHS)
5 L-Sit Pull Ups
Rest 1 min between sets

Then directly into:

3 sets of:

AMRAP x 2 mins:
5/side OH Barbell Lunges (at 40% of 1RM OHS)
10/6 Cal Row or Assault Bike
Rest 1 min between sets

Metcon

Optional Extra Work

Every 30 secs for 8 mins (16 rds):
1 Strict HSPU
(Work to your hardest variation possible)

Directly into:

AQAP complete:
300-500-700-900-700-500-300m Row
15-25-35-45-35-25-15 Cal Assault Bike

Women can use:
200-400-600-800-600-400-200m
10-20-30-40-30-20-10 Cals

Archives

Previous WODs

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Daily Workout WOD, August 28, 2020

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