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Daily Workout WOD, August 31, 2020

31 Aug, 2020

8.31.20

Metcon
90 secs/side Banded Hamstring PNF Stretch
Then complete 2 sets of:
1 min Row / Assault Bike
5 Sumo Inchworms
10 Good Mornings
10 Banded Hip Thrust
Sumo Deadlift (8-6-4-6-8)
In 20 mins build to a heavy 8 rep. Start your first set of 8 with an overhand grip. Then move forward using whichever grip you are comfortable with as long as you are using perfect form.
Metcon (5 Rounds for reps)
Complete 5 sets of 30 secs on 30 secs off of the following:
Calorie Row / Assault Bike
Alternating Jumping Lunges (L+R=2)
Calorie Row / Assault Bike
Hollow Hold

Go hard on the cardio stations to get the most out of this method.
Score the total cals and reps for each round.
Metcon
Optional Extra Work

EMOM x 5 mins:
1 Snatch Balance (from the rack)

Squat Snatch
5 x 50%
4 x 60%
3 x 70%
(rest 90 secs between each set)

4 x 60%
3 x 70%
2 x 80%
(rest 90 secs between each set)

3 x 70%
2 x 80%
1 x 90%
(rest 2 mins between each set)

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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