Daily Workout WOD, November 1, 2021

01 Nov, 2021

11.1.21

Metcon

200m Run
1 min/side Banded Bent Over Lat Stretch
1 min Spiderman Lunges with Thoracic Rotation
1 min Banded Pull Apart
1 min OH Plate Reverse Lunges & Reach
1 min OH Barbell Lunges
1 min OH Squats (T33X1)
2 sets of 1 min Snatch Balance with an empty barbell

Metcon

As a warmup and technical focus complete 3 sets of:
5 Squat Snatches with a slow tempo to knees

Snatch (EMOM x 10 mins: 1 Squat Snatch)

Build to your heaviest 1RM Squat Snatch for the day!

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
6/side OH Barbell Lunges (135/95)
15ft HS Walk / 2 Wall Walks
12 T2B / Hanging Knee Raises

Metcon

IN CLASS CORE WORK
Complete 3 sets of:
30-40 secs Weighted / Unweighted Hollow Hold
45 secs/side Weighted / Unweighted Side Plank
Rest 90 secs

Metcon

Optional Extra Work

AQAP complete:
1 mile run

Archives

Previous WODs

9.26.22

Metcon

200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)

Front Squat (6-6-5-5-4-4 (-2))

In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.

Metcon (Time)

AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row

Time Cap: 17 mins

Metcon

IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose

Metcon

Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

Daily Workout WOD, November 1, 2021

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Daily Workout WOD, November 1, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!