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Daily Workout WOD, June 18, 2021

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18 Jun, 2021

6.18.21

Metcon
1 min Row or Assault Bike at Warm Up Pace
90 secs/side Hip & Knee External Rotation on Box or Floor
Then for 6 mins cycle through:
6/side Front Rack Barbell Step Ups
30 sec Banded Squat Hold
12/side Banded Lateral Walks

Then warm up your Front Squat with 3 sets of 5 reps progressive loading

Front Squat (Weight)
1 x 10 at 60%
1 x 8 at 65%
1 x 5 at 75%
1 x 10 at 65%
1 x 6 at 75%
1 x 4 at 80%
Metcon
EMOM x 15 mins:
1. 15 Thrusters (115/80)
2. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / 10-20 C2B Pull Ups / 10-20 Pull Ups / 15-20 Ring Rows
3. 30 sec Max Cal Row or Assault Bike

Go hard on the Thrusters! Try to make them as fast as you can. Same on the Rower or Bike.
Make this session a real HIIT session. Don’t complete it like a 15 min AMRAP!
We want to see a difference in your movement speed and intensity compared to a usual AMRAP!
Metcon
Optional Extra Work

Complete 3 sets of:
30 secs Weighted Hollow Hold
30 secs/side Weighted Side Plank
45 sec Ring Roll Outs / Leaning Front Plank

AMRAP x 10 mins:
10 Snatches at 70% of your 1RM
Rest 1 min
10 Snatches at 75% of your 1RM
Rest 1 min
10 Snatches at 80% of your 1RM
Rest 1 min
10 Snatches at 85% of your 1RM

Archives Previous WODs
Daily Workout - Fri, Jun 2
Metcon

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

Technique

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

Metcon

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.

Metcon

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