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Daily Workout WOD, September 30, 2020

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30 Sep, 2020

9.30.20

Metcon
For 8 mins cycle through:
8/side OH Plate Reverse Lunges
8 No Jump Burpees
8/side Single Arm KB Arnold Press
8/side Handstand Shoulder Taps
Shoulder Press (Every 2 mins for 6 mins (3 rds): 4 reps)
Build to a heavy 4 rep
Move directly into next EMOM
Push Press (Every 2 mins for 6 mins (3 rds): 3 reps)
Build to heavy 3 rep
Move directly into next EMOM
Push Jerk (Every 2 mins for 6 mins (3 rds): 2 reps)
Use the heaviest weight acheived in the Push Press
Metcon (4 Rounds for reps)
Complete 4 sets of:
1 min Push Jerks at 70-75% of your heaviest 3 rep Push Press
1 min Back Squats (same barbell)
1 min DUs / Singles
Rest 2 mins

Advanced athltes should work with a max of 185/125 here. Cut the Push Jerks into sets of 2-3. Stay unbroken with the bar on your shoulder for the Back Squats.
Metcon
IN CLASS CORE
Complete 3-4 sets of:
30 sec Hollow Hold
30 sec/side Side Plank
Rest 30 secs
Metcon
Optional Extra Work

AQAP complete:
21-15-12-9-6-3 Strict HSPUs
15 GHD Sit Ups / Feet on Bench Crunches

EMOM x 10 mins:
10 sec Assault Bike Sprint

Archives Previous WODs
9.26.22
Metcon
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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