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Daily Workout WOD, November 26, 2021

26 Nov, 2021

11.26.21

Metcon
200m Run

Then complete 2 sets of:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides

Then complete 2 sets of:
8 Shoulder Activations
8/side Alternating DB Hang Snatch

Then complete 2 sets of:
5 Burpee High Jumps
5 Barbell/PVC Hang Muscle Snatches
5 Empty Barbell/PVC Back Squats

Metcon
Movement Prep: Hang Power Snatch
Complete 2 sets of:
3-5 Hang Power Snatches with a pause at the knees or slightly higher than the knees
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
50 Burpees to a 6" Target
40 C2B Pull Ups / Pull Ups / Ring Rows
30 Hang Power Snatches (95/65) or 30 Alternating DB Hang Snatches (50/35)

The goal here is to complete 2 sets in the 15 mins. The more advanced should aim to get far into the 3rd set!
Metcon
In an 8 min window complete 3 sets of:
3 Weighted Pull Ups / Max(-1) Strict Pull Ups
Rest 30 secs
3 Weighted Dips / 3 Regular Dips / Max(-1) Bench or Box Dips
Rest 90 secs
Metcon
In an 8 min window complete 3 sets of:
8/side Alternating DB Bench Press
8/side Alternating DB Bent Over Rows
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
3 Back Squats at 70-75-80% of your 1RM

Then go for max reps at 90% of your 1RM

Complete 3 sets of:
30-40 secs L-Sit
16-18 Weighted Knee Raises
12 Ring Roll Outs
15 Pikes on Rower
30 secs/side Side Crunch

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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