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Daily Workout WOD, January 6, 2021

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06 Jan, 2021


1 min/side Bent Over Hamstring Distraction
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Up Burpees
5/side Step Ups
5 Inchworms
Front Squat (Weight)
In a 15 min window complete 4 sets of:
5(-1) Front Squats (T20X1)
Rest 1 min
3(-1) Push Press
Rest 2 mins
Push Press (Weight)
Thruster (Every 3 mins x 9 mins: 5 reps)
From the rack start at 45-50% of your 1RM Front Squat and build to heavy 5.
Metcon (Time)
AQAP complete:
30 Thrusters (135/95)

Time Cap: 3 mins

Rest 4 Mins
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
15 Burpee Box Jumps (30/24)

Time Cap: 12 mins
Optional Extra Work

AMRAP x 6 mins:
8 T2B
30 DUs / 60 Singles

AQAP complete:
9 Legless Rope Climbs / Rope Climbs
45/38 Ring/Bar Dips
45/38 Push Ups

Complete 3 sets of:
45 sec Hollow Hold
1 min/side Side Plank
Rest 2 mins

Complete 3 sets of:
15 DB Reverse Flys

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean