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Daily Workout WOD, November 8, 2021

08 Nov, 2021

11.8.21

Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
8 Down Ups
6/side Back Rack Reverse 1&1/2 Lunges
15 Banded Pull Apart
8/side DB Lateral Lunges
Back Squat (Weight)
Complete 3 sets of:
5 Back Squats (at 65-70-75% of your 1RM)
Rest 30 secs
Max Effort HSPUs (see options below)
Rest 2 mins

Then complete Max Effort Back Squat at 85% of your 1RM

HSPU options:
Advanced – 4-8 Strict HSPUs, down in 5 secs + 8-16 Kipping HSPUs
Intermediate – Max Strict HSPUs + 4-8 Kipping HSPUs
Beginner – Pike Strict HSPUs with feet or knees on box / Push Ups

Back Squats can be scaled to Barbell Box Squats or DB Goblet Squats

Metcon (Time)
AQAP complete:
15-12-9 Double DB Lateral Step Ups (50/35 – 24/20)
30-24-18 Double DB Alternating Push Press (50/35)
20-15-10 Burpees over the DBs (facing)

Rest 3 mins

AQAP complete:
30 Double DB Lateral Step Ups (50/35 – 24/20)
30 Double DB Alternating Push Press
30 Burpees over the DBs (facing)

Time Cap: 15 mins
Metcon
Optional Extra Work

EMOM x 10 mins:
1-5: 1 Slow Squat Clean + 1 Squat Clean at 65% of your 1RM Clean
6-10: 1 Slow Squat Clean + 1 Squat Clean at 70% of your 1RM Clean

Complete 3 sets of:
10/side Single Arm DB Incline Bench Press (TX120)
10/side Single Arm DB Incline Bent Over Row (TX120)
Rest 2 mins

Complete 3 sets of:
20-30 secs L-Sit / Tuck Sit
Rest 30 secs
15 Weighted Knee Raises (10lbs Med Ball)
Rest 30 secs
15 Ring Roll Outs at 45 degrees
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins