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Daily Workout WOD, September 22, 2021

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22 Sep, 2021


Complete 3 sets of:
30 sec DB Goblet Squat hold & stretch in bottom of squat
8/side Side Plank Banded Clam
8/side Banded Lateral Walk (band around toes)
8 Banded Squats (T33X1)

Then complete sets of:
5 Back Squats building to 65% of your 1RM

Back Squat (Weight)
Complete listed sets as follows:
9 at 65%
7 at 70%
5 at 77.5%
9 at 75%
7 at 80%
5 at 85%
Metcon (Time)
AQAP complete:
DB Cleans (50/35)
Single Arm OH DB Lunges
100 DUs / 150 Singles

Time Cap: 12 mins
EMOM x 6 mins:
1. 30-40 sec Hollow Hold
2. 40 sec Left Side Plank
3. 40 sec Right Side Plank
Optional Extra Work

Complete 4 sets of:
8 Barbell Banded Hip Thrusts – band around knees, back on bench (TX320)
Rest 1 mins
5 x 10 sec GHD Hip Extension Hold at the top
Rest 2 mins

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side Incline Bench Single Arm Prone Trap Raise

Archives Previous WODs
Daily Workout - Fri, Jun 2

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


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


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.


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