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Daily Workout WOD, September 15, 2020

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15 Sep, 2020


90 secs/side Banded Hamstring PNF Stretch
Then for 6 min (around 3 sets ) complete:
10 Banded Hip Thrusts
10/side Monster Walks
10 Banded Squats
Back Squat (4 sets of 3(-1) reps at T33X1)
Build to heavy 3(-1) for the day

Rest 1 Minute
Back Squat (EMOM x 8 mins: 1 at 90% of above (no tempo))
Metcon (Time)
AQAP complete 4 rounds of:
15 Wall Balls (30/24) / x25 @20/14
20 C2B Pull Ups
20 Feet on bench Crunches

Time Cap: 12 mins

To scale weight of Wall Balls:
25 reps at 20/14
TO scale C2B Pull Ups:
20 Pull Ups or Ring Rows


Complete 3 sets of:
12/side DB Seated External Rotations
12/side Single Arm Prone Trap Raises

Optional Extra Work

Every 2 mins for 14 mins:
1 Squat Snatch (tempo 3 sec to knees) + 2 Hang Squat Snatches
(build to a PERFECT complex for the day)

Every 45 secs for 6 mins:
1 Squat Snatch at 90% of above

Every 2 mins for 10 mins:
5 Snatch Pulls – eccentric controlled at 105% of 1RM
(perform pull then go down slowly to the ground in 3 secs)

Complete 3 sets of:
8-12 GHD Raises
Rest 90 secs – 2 mins

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean