Daily Workout WOD, May 26, 2021

26 May, 2021

5.26.21

Metcon

2 min Row or Assault Bike
1 min/side Banded External Rotation
1 min Banded Pull Aparts
1 min/side Half Kneeling Bottom-Up KB Presses
1 min/side Half Get Ups
1 min Prone WTY Stretches

Shoulder Press (Weight)

In a 10 min window complete:
1 x 3 at 70% of 1RM
Rest 90 secs
1 x 3 at 80% of 1RM
Rest 90 secs
1 x Max Reps at 90% of 1RM

Overhead Squat (Weight)

In a 10 min window complete:
10-8-6-4(-2)
Work up to your heavy 4 rep, but keep 2 reps in your pocket. So it is not a 4RM but close to it.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 mins:
15 DB Deadlifts (50/35)
15 Alternating DB Push Press
40 DUs / 60 Singles

Metcon

10 mins of IN CLASS CORE

Complete 3 sets of:
45 sec Ring Plank / Front Plank
30 secs/side Weighted Side Plank
30 secs/side Half kneeling Paloff Hold
Rest 1 min

Metcon

Optional Extra Work

Complete 4 sets of:
7 mins for Max Distance on Assault Bike at 7/10 RPE
90 secs easy/rest pace
Then 90 secs Rest

Archives

Previous WODs

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Daily Workout WOD, May 26, 2021

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