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Daily Workout WOD, January 15, 2021

15 Jan, 2021

1.15.21

Metcon
90 secs/side Front Rack Banded Distraction
Then complete 2 sets of:
8/side Spider Walk
10 Banded Goblet Squats (T33X1)
10 PVC Prone Shoulder Extension to Press

Then complete 3 sets of:
5 Muscle Cleans building weight through the sets

Metcon
Every 30 secs x 5 mins:
1 Seated to Box Jump

Build in height or stick with tough but acheivable height
Metcon (3 Rounds for reps)
Complete 3 set of:

AMRAP x 4 mins:
3 Power Cleans
6 Push Ups
9 Air Squats

Rest 2 mins between sets

Rx:
1st set – 115/80
2nd set – 135/95
3rd set 185/125

Level 1:
1st set – 95/65
2nd set – 135/95
3rd set – 155/105

Level 2:
1st set – 75/55
2nd set – 95/65
3rd set – 115/80

Push Press (Every 2 mins x 12 mins: TnG 3-3-3-2-2-2)
Build to your best 3 rep and 2 rep for the day
Push Press (Weight)
Push Press (Every 2 mins x 6 mins: 10 reps)
All at 65-70% of your best 2 rep of the day
Metcon
Optional Extra Work

AMRAP x 10 mins:
1 Legless Rope Climbs
3/side DB Snatches (heavy)
50ft HS Walk / 3 Wall Walks

10 min Row
30 secs at your average pace from Monday
Rest 30 secs
(On this one find the "intensity pace" you can sustain while keeping your FTP (Functional Threshold Power).

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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