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Daily Workout WOD, November 15, 2021

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15 Nov, 2021


200m Run
90 secs/side Hip & Knee External Rotations on floor
Then for 8 mins cycle through:
8/side Single Leg Hip Thrusts
8 Clean Grip Romanian Deadlifts
8/side Front Rack Split Squats
8 DB Goblet/Front Squats (3 sec pause at the bottom)
For 5 mins complete 3 sets of:
6 Slow Squat Cleans

The slow Squat Cleans are to focus on the 1st pull. Pull from the floor in 5 secs. After you pass the knees get that contact on your quads and then pull under. Very slow from the floor, very fast at the pull.
Increase the load slightly in each set.
Clean (Weight)
EMOM x 12 mins:
Mins 1-4: 1 Slow Squat Clean + 1 Squat Clean at 72.5% of your 1RM
Mins 5-8: 1 Slow Squat Clean + 1 Squat Clean at 77.5% of your 1RM
Mins 9-12: 1 Squat Clean at 82.5% of your 1RM

DB Option:
EMOM x 12 mins of:
4-6 DB Hang Squat Cleans

Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
12 T2B / Hanging Knee Raises
12 Double DB Front Rack Lunges (50/35 – 35/20)
12 Burpees of the DBs (Facing)
12 Double DB OH Lunges (50/35 – 35/20)

Use a pace so that you always have the same amount of rest between each exercise. Work on having a game plan and set your rest time accordingly.
2 mins/side Pigeon Pose or Traditional Hamstring Stretch
Optional Extra Work

Complete 3 sets of:
8-10/side Single Arm DB Incline Bench Press (TX120)
8-10/side Single Arm DB Incline Bent Over Rows (TX120)
Rest 2 mins

Complete 3 sets of:
25-35 secs L-Sit
Rest 30 secs
15-17 Weighted Knee Raises (10lb Med Ball)
Rest 30 secs
15 Ring Roll Outs at 45 degrees
Rest 2 mins