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Daily Workout WOD, January 4, 2021

04 Jan, 2021

1.4.21

Metcon
1 min Assault Bike / Row / 200m Run
Then complete 2 sets of:
30 sec/side Couch Stretch
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
Hang Squat Clean + Squat Clean + Split Jerk (Every 2 mins & 30 secs x 15 mins: 1 + 3 + 1)
Complete above movements as a complex

Build to heaviest complex for the day.
Start at 70% of your Hang Clean 1RM.
No touch and go between the Squat Cleans, reset each time.
Go directly into next piece!
Hang Squat Clean + Squat Clean + Split Jerk (Weight)
Complete above movements as a complex

Every 2 mins for 4 mins:
2 sets of the above complex at 80% of your heaviest of the day.
Metcon (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (135/95)
Push Jerks (135/95)

Time cap : 7 mins

Rest 4 Mins
Metcon
Every 3 mins x 9 mins:
50 DUs / 100 Singles
10 Bar MUs / 15 C2B / 20 Pull Ups or Ring Rows
20 Feet on Bench Crunches

For Rx+: 20 GHD Sit Ups instead of Feet on Bench Crunches
Metcon
Optional Extra Work

EMOM x 14 mins:
1. 30 secs Max Strict C2B / Pull Ups – 1 set unbroken each time
2. 30 sec Max Strict HSPUs – 1 set unbroken each time

Complete 2 sets of:
5/side DB Rear Foot Elevated Split Squats (T20X1)
Rest 30 secs
60m Unbroken Farmer’s Carry
Rest 2 mins
(Go as heavy as possible on the Split Squats)

Complete 2 sets of:
2 x 50ft DB Front Rack Lunges (at same weight used for Split Squats)
2 x 50ft DB Carry
Rest 2 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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