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Daily Workout WOD, December 21, 2020

21 Dec, 2020


90 secs/side Banded Hip & Knee External Rotation
Then complete 2 sets of:
1 min Row / Echo Bike
8/side Banded Side Clams (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
Front Squat (In 15 mins build to your 2RM for the day)
Suggested warm up sets: 1×8 – 1×6 – 1×4 – 1×3

Rest 5 Mins
Front Squat (Max effort at 80% of your heaviest 2RM)

Rest 5 Mins
Front Squat (Max effort at 70% of your heaviest 2RM)
For this one you cannot rest at the top of your squat. You will be going dynamic all the way through.
Metcon (4 Rounds for reps)
Complete 4 sets of AMRAP x 3 mins of:
400/300m Row
Max Calorie Echo Assault Bike in remaining time
Rest 2 mins between rounds

If there are not enough Echo Assault Bikes then start with a 28/24 Calorie Row and then perform Max Burpees in remaining time.
You should have around 90 secs of work on the Echo Assault Bike / Burpees.
Go hard right from the start!
Optional Extra Work

Every 2 mins for 12 mins:
3 Behind the Neck Split Jerk at 75-80% of 1RM
(1 sec pause in each dip, 2 sec pause in each catch)

Complete the following for quality:
10-8-6-4-2 Push Jerks at 60% of 1RM
(These are unbroken sets, so perform 10 unbroken then take the rest you need to get the next 8 unbroken and so on)

AMRAP x 10 mins:
1-3 Strict Ring MUs or 4 Strict Ring Pull Ups + 8 Strict Ring/Bar Dips
3 Wall Walks
10 Sandbag Squats (150/100)

Complete 3 sets of:
100m Farmer’s Carry
Rest 90 secs
2/side KB/DB Turkish Get Ups

Archives Previous WODs
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
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)
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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