Daily Workout WOD, October 21, 2021

21 Oct, 2021

10.21.21

Metcon

1 min Assault Bike or Row
Then complete 3 sets of 30 secs on / 30 secs off of:
Alternated Side Lunges
Plate Side to Side Touches
Push Ups Shoulder Taps
Squat Jacks (Jumping Jacks in a Half Squat stance)

Metcon

EMOM x 12 mins:
1. 30 sec HS facing the wall alternating feet
2. 30 sec Strict Shins to Bar / Kipping Shins to Bar / High Knee Raises
3. 20 sec/side Single Arm Forearm Front Plank

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 AMRAP of 22 mins:
P1: 21/15 Cal Assault Bike or Row
P2: 10 KB Swings (53/35) + 10 Burpees to 6" Target
P3: 30 sec Front Rack KB Hold (53/35)

Metcon

IN CLASS MOBILITY
1 min/side Straddle Stretch
1 min Straddle Stretch (Middle)

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, October 21, 2021

RESOURCES

NAVIGATION

Location