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Daily Workout WOD, September 1, 2021

01 Sep, 2021

9.1.21

Metcon
1 min Row or Assault Bike
1 min Hip 90/90 Stretch
1 min Standing Straddle Stretch
1 min Deep Lunges
1 min Bottom of Squat Hold
1 min Cossack Squats
1 min KB Goblet Squats (T30X1)
1 min Barbell Banded Front Squats (T33X1)
Front Squat (In 15 mins build to your 1RM for the day)
For the following 3 sets of Front Squats use a running clock as follows:
0:00-15:00 – Build to 1RM
15:00-18:00 – Rest
18:00-20:00 – Max reps at 80%
20:00-23:00 – Rest
23:00-25:00 Max reps at 70%

Rest 3 Mins
Front Squat (For 2 mins complete Max reps at 80% of 1RM)

Rest 3 Mins
Front Squat (In 2 mins complete Max reps at 70% of 1RM)
Metcon (Time)
AQAP complete:
1500/1200m Row or 60/40 Cal Assault Bike
50 Alternating DB Snatches (50/35)
15/side Single Arm OH DB Lunges (50/35)

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 3 sets of:
12 Prone Trap Raises
12/side DB Seated External Rotations
Rest 90 secs

Complete 2 sets of:
10 Barbell Banded Hip Thrusts – TX320
(band around knees – back on bench) 10 GHD Hip Extensions (hold for 7 secs at the top)
10 Barbell Bent Over Rows (TX120)
Rest 2 mins

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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