Daily Workout WOD, August 4, 2021

04 Aug, 2021

8.4.21

Metcon

Complete:
200m Run
1 min/side Hip 90/90 Stretch
1 min KB Dead Bug
1 min KB Goblet Squat (hold 5 secs at the bottom)
1 min KB Crossed Lunges
1 min KB Good Mornings
1 min KB Swings
1 min Front Squats (T33X1)

Front Squat (Weight)

In 12 mins complete:
3 sets of 8 at 60% of your 1RM
2 sets of 6 at 70% of your 1RM

Thruster (Weight)

EMOM x 8 mins:
6 Thrusters (135/95 – 115/80 – 95/65)

These are made to be strength-speed sets not strength sets. Adjust weight accordingly!

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
8 DB Hang Cleans (50/35)
8/side DB Front Rack Lunges (50/35)
8 Burpees over DBs (lateral)

Metcon

Optional Extra Work

EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 30 sec KB Russian Twists

Complete 5 sets of:
1000m Run
Rest 2 mins between each set
(work at 5-10 secs faster than your 10km pace)

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, August 4, 2021

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