Daily Workout WOD, November 19, 2020

19 Nov, 2020

11.19.20

Metcon

For 8 mins cycle through:
1 min Row/Bike
10 Banded KB Goblet Squats (T33X1)
10 Scapula Pull Ups
15 Banded Pull Aparts
5 Kick up to a 5 sec Handstand Hold

Back Squat (Weight)

In 20 mins complete 5 sets of:
5 Back Squat (78-83% of 1RM)
Rest 1 min
4-8 Kipping HSPUs (advanced can use deficit)
Rest 1 min

Metcon (Time)

With a running clock:
0:00-5:00
14-12-10-8-6-4-2
KB Swings (70/53)
C2B Pull Ups
HSPUs

Metcon

5:00-8:00
Rest

Metcon

8:00-16:00
EMOM x 8 mins:
6/5 Cal Assault Bike or 8/6 Cal Row + 4 Power Snatch (115/80)

Metcon

16:00-19:00
Rest

Metcon (Time)

19:00-24:00
15-10-5
Power Snatch (135/95)
Burpee Box Jumps (24/20)

Metcon

Optional Extra Work

Complete 3 sets of:
8 Alternating DB Bench Press
Rest 2 mins

Complete 3 sets of:
10 Incline Bench DB Bent Over Rows
15 Pikes on the Rower
10 DB Reverse Flys
Rest 90 secs

Complete 3 sets of:
10 DB Reverse Curls
Rest 30 secs
10 Banded Triceps Pull Down (T2120)
Rest 2 mins

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, November 19, 2020

RESOURCES

NAVIGATION

Location