Daily Workout WOD, June 11, 2021

11 Jun, 2021

6.11.21

Metcon

1 min Row or Assault Bike

EMOM x 8 mins:
1. 30 sec Bottom of Goblet Squat hold with KB
2. 8/side DB Single Leg Deadlifts
3. 8/side KB Cossack Squats
4. 8 Barbell Front Squats (T30X1)

Front Squat (EMOM x 15 mins)

1-5: 3 at 80%
6-10: 2 at 85%
11-15: 1 at 90%

Suggested warm up scheme:
1 x 3 at 50% – 1 x 3 at 60% – 1 x 3 at 70%

Metcon (6 Rounds for reps)

AMRAP x 18 mins of:
1 mins Max Cal Assault Bie or Row
1 min Max Rep Burpees
Rest 1 min

Metcon

Optional Extra Work

For 8 mins complete 3 sets of:
30 sec Hollow Hold
30 sec Alternating Single Leg V-UPs
30 sec/side Side Plank
Rest 1 min

EMOM x 15 mins of Power clean & Jerk:
1-5: 1 at 80% of 1RM
6-10: 1 at 85% of 1RM
11-15: 1 at 87.5% of 1RM

Every 90 secs x 6 mins:
3 Clean Pulls at 110% of 1RM

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Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, June 11, 2021

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