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Daily Workout WOD, November 9, 2021

09 Nov, 2021


Complete 2 sets of:
8/side Single Leg Hip Thrusts on the floor
8/side OH Plate Reverse Lunge & Reach

Then complete 2 sets of:
10 Barbell Romanian Deadlifts
10 Hang Muscle Cleans

Then complete 2 sets of:
50 Singles
10 Jump Squats (as high as possible)

For Technical Focus, in 5 mins complete 3 sets of:
5 Slow Touch and Go Power Cleans
(slight increase in load with each set)

The goal here is to touch the bar fast on the floor, but then automatically slow down the pace to focus on barbell positioning. Touch the floor, go up in 5 secs to the pull position, then finish the clean.
Focus here on keeping the hips high and the bar as close to the shins as possible. Bend your knees as little as possible.
Power Clean (Weight)
EMOM x 8 mins:
1-4: 4 TNG Power Cleans starting at 70% of your 1RM Power Clean (building)
5-8: 3 TNG Power Cleans (building)

Scaled Version:
EMOM x 8 mins:
1-4: 8 DB Hang Power Cleans
5-8: 6 DB Hang Power Cleans (heavier)

Metcon (Time)
AQAP complete 3 rounds of:
5 Power Cleans (225/155) or 80% of your 1RM / 20 DB Power Cleans (35/20)
5 Ring or Bar MUs / 10 C2B or Pull Ups / 20 Ring Rows

Time Cap: 10 mins
EMOM x 8 mins:
1. 6-10 Strict Pull Ups (TX030) / 15 DB Bent Over Rows (TX120)
2. 8-12 DB Push Ups (T30X1) / 10 DB Floor Presses (TX120)
Optional Extra Work

20 min Assault Bike at moderate intensity – don’t get in the red!

Archives Previous WODs
Daily Workout - Thu, Jan 26

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


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