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Daily Workout WOD, June 15, 2021

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15 Jun, 2021

6.15.21

Metcon
15/12 Cal Row or 12/8 Cal Assault Bike
50 DUs / 100 Singles
Then for 8 mins cycle through:
6/side Alternating Single Leg V-Ups
8/side DB Single Leg Deadlifts
8 Muscle Cleans
8 Clean Grip Romanian Deadlift
30 Cossack Squats
15 Banded Pull Aparts
Metcon
Every 30 secs for 6 mins (12 rounds):
1 Tempo Power Clean
(3 secs to pulling position then into Power Clean)

Use this as a warm up
Power Clean (Every 4 mins x 12 mins (3 rds):)
Rd 1:
150 DUs / 200 Singles
15 Power Cleans at 75% 1RM

Rd 2:
100 DUs / 150 Singles
12 Power Cleans at 85% 1RM

Rd 3:
50 DUs / 100 Singles
9 Power Cleans at 90% 1RM

(Everyone should have at least 1 min of break between each set; so put a 90 sec time cap on DUs)

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins of:
4-7 Strict Pull Ups / 10-15 Ring Rows
3-7 Strict HSPUs / 10-15 Push Ups
15-12 Cal Row or 12/8 Cal Assault Bike
Metcon
In Class Mobility:
90 secs of Pec Stretch on Post
Metcon
Optional Extra Work

Every 90 secs x 9 mins:
3 Deadlifts at 85% (reset on each, no Touch and Go)

EMOM x 15 mins:
1. 12-15 Double KB Straight Leg Crunches
2. 8-10/side Alternating DB Z Press
3. 30 sec L-Sits / 30 sec Tuck Sit on bar

Complete 3 sets of:
15 Reverse Hyper / 15 Banded Reverse Hyper
10 Banded Barbell Hip Thrust (TX230)
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins