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Daily Workout WOD, June 14, 2021

14 Jun, 2021

6.14.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch
Then complete 2 sets of:
30 sec Bottom of Squat Hold
8/side Banded Side Clams
8/side Front Rack Split Squats (T30X1)
8/side Dead Bugs

Then warm up for the Back Squat with 3 sets of 5 building to working weight

Back Squat (7 x 5 at 70-80%)
Rest 2 mins between sets
Perform a sets at same weight!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
10 Burpees
5 Front Squats (135/95)
5 Push Press (135/95)

Short reps & high intensity on the menu!
The goal is to be able to go unbroken on the bar work each set with good echnique.
You shuld eb able tp keep the same pace on the Burpees throughout. Don’t start with a high sprint and finish in a wall.
Metcon
Optional Extra Work

Complete 3 sets of:
10-15 Kneeling Barbell Roll Outs
45 secs/side Side Plank
Rest 90 secs

EMOM x 15 mins:
Hang Power Snatch (below the knee) + Squat Snatch
1-5: 2 + 2 at 70% of your 1RM Hang Power Snatch
6-10: 2 + 1 at 80% of your 1RM HPS
11-15: 1 + 1 at 80% of your 1RM Squat Snatch

Row or Assault Bike
8 x 45 secs for Max Distance (Rest 45 secs between sets)
Rest 2 mins
8 x 45 secs for Max Distance (Rest 45 secs between sets)

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