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Daily Workout WOD, August 6, 2021

06 Aug, 2021

8.6.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Hip & Knee External Rotation on box
Then in the time remaining cycle through:
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
8 Clean Grip Romanian Deadlifts + 8 Hang Muscle Cleans + 8 Push Presses + 8 Front Squats
8 Barbell Jump Squats (1 sec pause at 90 degrees)
8 Explosive Slam Balls
Metcon
EMOM x 6 mins:
1. 1 Kneeling Squat to Box Jump / 3 High Box Jumps
Clean Lift Off (Weight)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Every 90 secs x 6 mins (4 rds):
5 reps with 2 sec pause at the knees
(work with 80% of your 1RM Clean – no straps)
Clean (EMOM x 10 mins: 3 Squat Cleans)
Pause for 1 sec at the knee on each
Work with 70% of your 1RM Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Strict HSPUs / 10 Push Ups
10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
15 Box Jumps (24/20)
Metcon
Optional Extra Work

8 mins Max Distance on Assault Bike

Complete 3 sets of:
10/side Single Leg Banded Barbell Hip Thrust
10/side Landmine Single Leg Deadlifts
Rest 2 mins

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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