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Daily Workout WOD, July 27, 2021

27 Jul, 2021

7.27.21

Metcon
1 min Jump Rope
1 min/side Hip & Knee External Rotations
1 min Bird Dogs
1 min/side Banded Side Clams
1 min Banded Monster Walk (with band over toes)
1 min Squat to Hip Hinge while holding your toes
1 min Alternating Reverse Lunges to High Knees
1 min Slow DB Squat (5 sec down)
Back Squat (EMOM x 10 mins: 3 reps)
Mins 1-5: 3 at 80% of 1RM
Mins 6-10: 3 at 75% of 1RM
Metcon
6 mins Warm Up/Transition (2-3 sets) performed one after the other:
1. 10 Hollow Rocks / 20 sec Hollow Hold
2. 15 Beat Swings (rings or bars)
3. 8 Banded Sit Ups on Rings / 15 Butterfly motion on box / 3-5 High Kip Pull Up / 10 Kipping Ring Rows
Metcon (4 Rounds for reps)
EMOM x 20 mins:
1. Max Rep Ring MUs / C2B / Pull Ups / Ring Rows
2. Max Reps Single Arm OH DB Lunges (50/35)
3. Max Reps DUs
4. Max Reps Feet on Bench Crunches
5. Rest

Look at the 1st minute as a "practice", so you can have some time to work on your gymnastics moves.
Keep the intensity high all the way through. The crunches are a bit of a break, so this ends up being 3 mins of work and a 2 min of break.
Metcon
Optional Extra Work

Complete 3 sets of (heavier on everything vs last week):
10 Barbell Hip Thrusts (T2120)
10/side Single Leg Reverse Hyper / Single Leg GHD Back Extensions
Rest 90 secs

Complete 4 sets of:
40 secs/side Half Kneeling Bottom Up KB Hold
Rest 20 secs
8 Landmine Towel Rows (TX120)
Rest 20 secs
8/side Single Arm DB Z Press
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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