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Daily Workout WOD, October 6, 2020

06 Oct, 2020


For 8 mins cycle through:
8 Banded Reverse Crunches (hold the band overhead)
8/side Rear Foot Elevated Split Squats
8 Banded DB Goblet Squats
45 sec Row or Assault Bike (progressive)
Front Squat (In 15 mins build to heaviest 2 rep)
Front Squat (EMOM x 6 mins: 2 at 80% of heaviest 2 rep)
10 min Transition

Unload your bar & go to the floor to work on your Power Cleans.
Perform a couple of sets starting from the ground with a pause slightly below the knees & then again at mid thigh before finishing the movement.
Then go on 5 sets of 3-4 reps of the full movement (building in weight).

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
6 Burpee Box Jump Overs (24/20)
8 Front Squats (135/95)
6 Burpee Box Jump Overs (24/20)
8 Power Cleans (135/95)

Try to to keep a the same pace all the way through.
Steady on the Burpees (don’t stop) and finish with a strong minute no matter where you are!
Optional Extra Work

EMOM x 20 mins:
1. 6-8 GHD Raises
2. 30 sec Stir the Pot on the Swissball
3. 5/side Single Arm DB Half Get Ups
4. 6/side Standing Landmine Rotations

Archives Previous WODs
Daily Workout - Thu, Dec 1

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor


Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs


In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs


Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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