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Daily Workout WOD, December 23, 2020

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23 Dec, 2020


90 sec/side Banded Hamstring PNF Stretch
Then for 6 mins complete:
10 Scapula Pull Ups
10 Banded Pull Aparts
6/side DB Single Leg Deadlifts
10 Banded KB Swings
Deadlift (Complete 3 sets of 5 reps at 70/75/80%)
No touch and go! Reset on the floor each rep.
Deadlift (Complete 4 sets of 10 TnG reps at 50% of 1RM)
All reps are fast touch and go reps
Rest 30 secs between sets
The goal is to move as quickly as possible through each set. Do not try to put more weight on the bar, stick with the % and work on speed.
Every 5 mins for 20 mins:

#1 – AQAP complete 3 rounds of:
8/5 Cal Assault Bike
5 Burpee Box Jump Overs (24/20)
15 Jump Squats

#2 – AQAP complete:
100 DUs / 150 Singles
30 Wall Balls (20/14)
7 Ring MUs / 7 Bar MUs x7 / 12 C2B Pull Ups / 15 Pull Ups

In each section you should not work for longer than 3 mins. These are meant to be high intensity intervals, so the first one is made to be a sprint with fast transitions and get as far as you can in around 3 mins. On the second one, you cannot go faster than the first one since the exercises cannot be performed faster than your usual pace (or close to it). So move steady through the second set and get back again with a high sprint/high demand effort on the first one.
2 mins/side Pigeon Pose
2 mins/side Pec Stretch on post
Optional Extra Work

Complete 2 sets of:

AQAP complete 3 rounds of:
3 Rope Climbs
50ft HS Walk / 2 x 50ft Bear Crawl
16 Med Ball Step Ups Sideways (30/20)

Complete 3 sets of:
6(-1) Barbell Hip Thrusts (2 sec hold at the top)
Rest 1 min
8-10 GHD Raises
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs