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Daily Workout WOD, November 24, 2021

24 Nov, 2021

11.24.21

Metcon
200m Run
Then for 8 mins cycle through:
8 Banded Hip Thrusts
8/side Banded Lateral Walks
6/side Med Ball Front Rack Reverse Lunges
6 Med Ball Squats (T33X1)
6 Med Ball Squat Cleans
6 Barbell Hang Muscle Cleans
6 Barbell Hang Squat Cleans
Metcon
Technical Focus: Clean Pulls and Squat Cleans
Perform2-3 sets of:
3-5 pulls, then 3-5 Squat Cleans
Clean (Weight)
Every 4 mins for 12 mins:
10 at 65% of your 1RM
(rest 10 secs between each rep)
10 at 75% of your 1RM
(rest 15 secs between each rep)
10 at 80% of your 1RM
(rest 15 secs between each rep)

For beginners:
15 DB Hang Squat Cleans
Increasing weight on each set
Focus on flipping the DBs onto the shoulders when receiving in the squat

Metcon (Time)
AQAP complete:
800m Run
50 Wall Balls (30/20)
40 T2B / Hanging Knee Raise
30 Burpee Box Jump Overs (24/20)

Time Cap: 15 mins
Metcon
Optional Extra Work

Every 3 mins x 24 mins:
24/19 Cal Assault Bike
(complete as fast as possible, the time cap on each is 1 min 15 secs)

Complete 3 sets of:
30 secs/side Star Plank
Rest 30 secs
30 secs/side Bent Knee Copenhagen Side Plank
15-20 Banded Hollow Pull Over
8-10 GHD Raises / 20 Banded Hamstring Curls
Rest 2 mins

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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