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Daily Workout WOD, January 5, 2021

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05 Jan, 2021

1.5.21

Metcon
90 sec/side Banded Hamstring PNF Stretch
Then for 6 mins cycle through:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold 2 secs at the top)
8/side DB Single Leg Deadlifts
5 Walkouts to Push Up
Deadlift (Complete 5 sets of 3 Touch and Go reps)
Aim to complete all sets between 80-88% of your 1RM Deadlift
Deadlift (Every 20 secs x 3 mins (9 rds): 1 at 75-80% 1RM)
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
20 Burpees over DBs (DB Facing)
8/side Alternating DB Hang Clean & Jerk (50/35)

Rest 1 min

AMRAP x 2 mins:
10 HSPUs
10 C2B / Pull Ups

Rest 1 min

AMRAP x 2 mins:
25/20 Cal Row
10/side Double DB Lateral Step Ups (50/35)

Rest 2 mins

Metcon
Optional Extra work

Every 3 mins x 12 mins:
5 Squat Snatches at 70-75-80-82.5%
(Take 10 secs between each rep)

Complete 2 sets of:
10 Sandbag Hip Thrusts (hold 2 secs at the top)
Rest 30 secs
10/side Double KB Single Leg Romanian Deadlifts
Rest 90 secs

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift