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Daily Workout WOD, September 25, 2020

25 Sep, 2020

9.25.20

Metcon
EMOM x 8 mins:
1. 12 Banded Hip Thrusts (2 sec hold at the top)
2. 6 Inchworms
3. 6/side RNT Front Rack KB Squats
4. 30 sec Superman Plank / Regular Plank
Metcon
EMOM x 6 mins:
1. 3 Kneeling to Squat Jumps / Jump Squats
2. 30 sec Side to Side on plate
Wide Stance Box Squat (Complete 5 sets of 6(-2) reps)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.

Work up to 80-85% of your 1RM Squat
Rest up to 2 mins and 30 secs between sets
Metcon (4 Rounds for reps)
Complete 4 sets of 1 min on each station of:
DB Snatch (50/35)
Burpee Box Jump Overs (24/20)
DB Anchored Sit Ups

Rest 2 mins between rounds
Metcon
Optional Extra Work

EMOM x 20-25 mins:
1 4-8 Strict Pull Ups (1&1/4)
*you can go weighted here.
2. Plate Walk
(25lb plate – hand goes inside, inside, outside, outside)
3. 3-5 Inverted Tuck Sit on Rings (hold for 3-5 secs in top position)
4. 8-10 OH KB Crunches
5. 30 sec Front Plank with lateral KB move

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