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Daily Workout WOD, December 11, 2020

11 Dec, 2020

12.11.20

Metcon
Moving back and forth on 25ft space:
Spiderman Walk
High Knees
Butt Kicks
Side Shuffle
Lateral Walking Plank
Bear Crawl
Handstand Hold

Then complete 2 sets of:
10 Banded Pull Downs
10 Reverse Flys to External Rotation to Y Stretches

Metcon
Complete 5 sets of the following Segmented Power Clean Complex:
Lift to 1 sec pause 3" off of ground , then pause 1 sec at the knee, then pause for 1 sec at mid thigh, then complete second pull.

Build weight through the 5 sets
Power Clean (Weight)
In a 15 min window try to accumulate 3 sets of:
2 Power Cleans at 80-85% of 1RM
Rest 1 min
1 Power Clean + 3/side Front Rack Reverse Lunges
Rest 1 min
1 Power Clean + 3/side Overhead Barbell Reverse Lunges
Rest 2 mins

We are working with a descending pyramid on the Cleans and Lunges. Your Power Clean should be around 80-85%, then during the rest adjust your weight so that you can perform the Power Clean and FR Lunges.
Do the same for the Power Clean and OH Lunges.

Metcon (Time)
Complete 3 sets at High Intensity of:
6 Burpees Box Jumps (30/24)
35/30 – 25/20 – 15/10 Row
6 Burpee Box Jumps (30/24)
Rest 1 min between rounds, 2 mins between triplets

Then go directly into 3 sets of:
50 DUs / 75 Singles
15/10 – 25/20 – 35/30 Row
50 DUs / 75 Singles
Rest 1 min between rounds

Time Cap: 20 mins

For the first triplet you complete 6 Burpee Box Jumps, 35/30 Calorie Row then 6 Burpee Box jumps. Rest 1 min. On the second set complete 6 Burpee Box Jumps, 25/20 Calorie Row, 6 Burpee Box Jumps. rest 1 min. Etc…rest 2 mins at the end of the 3rd set and then move directly to the next triplet.

This is a high intensity metcon!!!! Push as hard and get as far as you can in the 20 mins.

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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