Daily Workout WOD, September 30, 2021

30 Sep, 2021

9.30.21

Metcon

1 min Row
45 secs/side Samson Stretch
10 Inchworms
Then for 8 mins cycle through:
20 sec Half Wall Walk Hold
8/side Side Lunges
8 No Jump Burpees

Metcon

3 mins on Rowing Technique

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 mins:
30 Wall Balls (20/14)
30/24 Cal Row or 24/16 Cal Assault Bike

Rest 4 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 mins:
10/side Sideways DB Step Ups (50/35)
10 Burpees Over DBs
40 DUs / 60 Singles

Rest 4 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 mins:
200m Run
10/side Jumping Lunges
10/side Alternating Single Leg V-Ups

Metcon

In 5 mins complete 2 sets of:
30 secs/side Weighted Side Plank
10 Prone Swimmers

Metcon

Optional Extra Work

Complete 7 rounds of:
2 mins on / 1 min off Ski Erg or Row

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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

Daily Workout WOD, September 30, 2021

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Daily Workout WOD, September 30, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!