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Daily Workout WOD, June 14, 2021

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14 Jun, 2021


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.
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)

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